Probiotics and gut health have been an area of increased interest and research. Probiotics are often touted for their superior impact on improving the balance of good gut bacteria which can improve multiple areas of health such as immune function, chronic illness development and mental health.
What do we mean when we talk about gut health?
The gut microbiome is the collection of microorganisms (mostly good and helpful bacteria). Research has shown that a less diverse gut microbiome has been associated with diabetes, allergy, and other reproductive health conditions such as endometriosis and PCOS. Our gut microbiome can be influenced by our environment, lifestyle, and diet. With all of these amazing benefits of a healthy gut, it is no surprise that probiotics have become a popular option in both pregnancy and breastfeeding.
What is a probiotic?
Probiotics are foods or supplements that contain live bacteria, in a dosage high enough that it provides a positive effect on bowel health. Probiotics can only thrive when they are ALSO being fed with prebiotics. Prebiotics are often contained in our food, and it feeds the healthy bacteria in our guts. The prebiotic fibre must pass through the gastrointestinal system undigested and contribute to growth and activity of good bacteria in the large intestine. Benefits include possible protection against bowel cancer, and improved blood glucose control, as well as improved gut health. Prebiotics are found in legumes, lentils, pistachios, cashews, nectarines, peaches, garlic, onion, leek, barley, rye and more!
Read more about the importance of Nutrition in Breastfeeding
How might probiotics be helpful in breastfeeding?
Probiotics for Mothers
Probiotics can support a breastfeeding mother’s digestive health by promoting a balanced gut microbiome. They may help alleviate common postpartum gastrointestinal symptoms, like constipation, diarrhoea, and gastrointestinal discomfort. Some research suggests that probiotics may reduce the risk of mastitis, a painful breast infection that can occur during breastfeeding. However, more studies are needed to confirm these findings. If a mother is taking antibiotics for any reason while breastfeeding, probiotics may help restore the balance of beneficial bacteria in her gut, which can be disrupted by antibiotics. There is also some research to say that probiotics can be helpful for contributing to an improved mood postpartum. Of course – it is a “person by person” basis, and you should ALWAYS consult your doctor or healthcare team when starting new medication or supplements.
Probiotics in Breast Milk
Human breast milk contains its own beneficial bacteria, including species like Bifidobacterium and Lactobacillus. When babies are born, their gut is relatively sterile. These bacteria can help colonize the infant’s gut and support their developing immune system. The composition of a mother’s breast milk can be influenced by her own gut microbiome. Consuming probiotics and maintaining a healthy gut can potentially lead to a more diverse and beneficial microbial composition in breast milk. Some studies suggest that breast milk with a higher concentration of beneficial bacteria may reduce the risk of allergic conditions in infants. Breast milk contains approximately 200 distinct varieties of oligosaccharides, serving as nourishment for beneficial gut bacteria. These act as prebiotics which as we know, can feed those good gut bacteria.
Infant Health
Probiotics taken by the breastfeeding mother may indirectly benefit the baby by influencing the composition of breast milk. A healthy maternal gut microbiome can lead to a more diverse and beneficial microbial composition in breast milk. Breast milk is a source of beneficial bacteria (such as Bifidobacterium) that help populate the infant’s gut and support their developing immune system. Some research suggests that probiotics in breast milk can reduce the risk of common infant conditions such as eczema and other allergic conditions in infants. However, more research is needed to confirm these effects. Probiotic bacteria from the mother are transmitted to the baby through breastfeeding, originating from both the mother’s skin and her breast milk. Noticeable differences can be observed in the gut microbiomes of breast fed infants compared to those who receive formula only.
Where can we find probiotics?
Probiotics can be obtained from various sources, including food and supplements. Some food sources rich in probiotics include yogurt, kefir, sauerkraut, kimchi, filmjolk, tempeh and other fermented foods. There is of course probiotic supplements which can be helpful.
Do we need to consider maternal probiotic supplementation for all?
The conclusion is that probiotics are GENERALLY safe for breastfeeding. Consuming probiotics while breastfeeding may have potential benefits for both maternal and infant health. If a breastfeeding mother chooses to take probiotic supplements, it’s essential to consult with a healthcare provider to ensure they are safe and suitable for her specific situation. The selection of specific probiotic strains and types should be guided by a healthcare professional. A healthcare professional can provide guidance on selecting the most appropriate probiotics and ensure they won’t interact with any medications or medical conditions. Additionally, a balanced diet rich in fermented foods can be a natural way to support a healthy gut microbiome during breastfeeding. Promoting a healthy and diverse gut can assist with the health of generations to come – that sounds like a pretty great reason to eat your vegetables to me!
