Probiotics, good bacteria that support our digestive health, have been getting lots of buzz for their associated health benefits. Some of the most well known strains are Lactobacillus, Bifidobacterium and Saccharomyces. Interestingly, these beneficial bacteria are present in all kinds of fermented foods, like yogurt, sauerkraut, kimchi, kombucha and some cheeses. At the same time, turmeric—the golden-yellow spice made from the root of the curcuma longa plant—has attracted attention for its anti-inflammatory effects as well. Probiotics and turmeric are both generally regarded as safe (GRAS) ingredients by the United States Food and Drug Administration (FDA). This begs the question of how they can be used together most effectively.
For the most part, probiotics on the market are measured in CFU or colony-forming units, which refers to how many live microorganisms you can find in a product. Most probiotic supplements available to consumers range from 1 to 50 billion CFU per serving. The FDA has declared that curcumin, turmeric’s active ingredient, is safe for ingestion. Here’s how you can start it in doses that total up to 8 grams per day. Furthermore, doses of turmeric in the range of 250-1,800 mg per day are frequently used. This raises the question: should individuals consider taking turmeric and probiotics together?
Understanding Probiotics
Probiotics can help ensure your gut microbiome is balanced and healthy. They promote a healthy gut microbiome, which optimizes digestion and improves immune function. Lactobacillus is probably the most famous of these strains. It ferments the lactose into lactic acid—the reason why this milk alternative supports those with lactose intolerance.
One of the most well-known strains, Bifidobacterium, works to encourage an active and healthy gut environment. It prevents the development of pathogenic bacteria and supports the healthy bacteria. Saccharomyces yeasts have been shown to provide a beneficial contribution to gut health through the prevention of gastrointestinal disturbances.
Fortunately, these probiotics can be seamlessly integrated into our diets through the use of fermented foods. Yogurt is perhaps the most famous source of probiotics. The good news is you can get these friendly microorganisms from yummy foods, such as sauerkraut and kimchi. Kombucha, a fermented tea, offers a delicious, refreshing alternative that’s good for your gut. Some cheeses—including Gouda and cheddar—are identified as probiotic foods.
The Role of Turmeric
Turmeric has long been a staple of herbal and traditional medicine, valued for its powerful anti-inflammatory and antioxidant properties. Its main active ingredient, curcumin, is thought responsible for a lot of its health benefits. Curcumin has been shown to decrease inflammation and oxidative stress in the body.
The spice, which is a regular part of cooking in some cultures, can be consumed in supplement form. According to the current FDA guidance, curcumin can be considered safe at doses up to 8 grams daily. The average American tends to get turmeric in much smaller doses, often between 250 and 1,800 milligrams per day through diet and supplementation.
Adding turmeric to your everyday meals and snacks is an easy way to support your health and enrich your life. Others take it in combination with other dietary supplements to get the most out of it. Knowing how turmeric interacts with probiotics is important for anyone who wants to take them together.
Safety of Combining Turmeric and Probiotics
Both probiotics and turmeric are considered safe to eat in food or take in supplement form. The question comes to mind for those who hope to fuse these two health promoting commodities.
When taken collectively, we can find no evidence to support the idea that turmeric has a harmful effect on probiotic function. On the other hand, other research has shown that curcumin can improve probiotics survivability through the GI tract. This implies that the combined use of both supplements would exert synergistic beneficial effects on gut health.
As with any dietary change or supplementation, it is advisable for individuals to consult healthcare professionals before starting new regimes. Other personal health conditions and other existing medications must be taken into account to ensure safety and effectiveness.
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