Selective Probiotics: What Strains You Should Include Based on Your Specific Case

 

Imagine for a moment that the extreme physical strain experienced by an elite athlete during intense training and competition is not so different, in some ways, from the natural aging process experienced by an older person. Both groups face a common challenge: stress and inflammation affecting gut health, a key organ that not only digests food but also regulates immunity, energy, and overall well-being.

And yes, the gut can be the starting point for feeling strong, resilient, and full of vitality, or, conversely, for experiencing fatigue, chronic inflammation, and slow recovery. This surprising parallel invites us to consider that athletes and older adults—but also people trying to lose weight, women in perimenopause and menopause, and people recovering from an illness that has required prolonged antibiotic use—need specific care for their microbiota and colon, with strategies that allow them not only to recover, but also to optimize their functioning and quality of life.

Today I'll show you how to care for and strengthen your colon naturally, with practical, easy-to-apply tips. You'll learn how to improve your digestion, increase your energy, and speed up your recovery, whether you're an athlete, a senior, or any of the aforementioned individuals looking to feel better every day.

 

Main functions of the colon and what is important for its health

The colon is not only responsible for eliminating waste from the body, but also plays a key role in the production of essential metabolites, substances that help keep your immune system strong and your body balanced. A healthy colon contributes to better nutrient absorption and the production of beneficial compounds that influence your overall well-being.

However, factors such as intense exercise, certain illnesses, and being overweight can affect the integrity of your colon. Extreme physical stress can disrupt the balance of intestinal bacteria, while inflammatory diseases or infections damage the lining that protects your gut. Furthermore, excess weight is linked to chronic inflammation that weakens this natural barrier.

Have you noticed symptoms such as frequent bloating, unexplained fatigue, digestive issues, or changes in your bowel rhythm? These could be signs that your colon is weakened and needs attention. Let's look at how to recognize these signs and how to help rebalance this vital organ for your well-being.

 

Specific probiotics for colon recovery and strengthening

What are probiotics, prebiotics, and symbiotics and what are their differences?

Probiotics: These are live microorganisms, primarily beneficial bacteria, that, when consumed in adequate amounts, provide health benefits, especially to the digestive system. They help maintain the balance of the intestinal microbiota, strengthen the intestinal barrier, and modulate the immune response.

Prebiotics: These are non-digestible components of food, usually fiber, that serve as food for the beneficial bacteria in the gut. By promoting the growth and activity of these bacteria, prebiotics indirectly contribute to gut health.

Symbiotics: These are combinations of probiotics and prebiotics that act synergistically to improve the survival and colonization of beneficial bacteria in the intestine, enhancing their positive effects.

 

Bacterial strains with scientific evidence to reduce post-exercise inflammation, intestinal mucosal integrity, and strengthen the immune response

Several probiotic strains have been studied for their specific effects on gut health and the immune system:

Lactobacillus rhamnosus GG: Known for its ability to strengthen the intestinal barrier, reduce permeability, and modulate the inflammatory response. It is useful for maintaining the integrity of the intestinal mucosa, especially after episodes of stress or inflammation.

A study published in the Journal of Applied Microbiology showed that Lactobacillus rhamnosus GG significantly reduces inflammation markers in athletes after intense workouts, accelerating muscle recovery and improving gut health.

Bifidobacterium lactis BB-12: This strain helps reduce inflammation and improves immune function. It has been shown to decrease inflammatory markers after intense exercise, promoting recovery.

Research published in Gut Microbes has shown that the combination of Bifidobacterium lactis BB-12 and prebiotics improves the integrity of the intestinal mucosa and reduces permeability, preventing toxins from entering the bloodstream.

Lactobacillus plantarum: It has anti-inflammatory and antioxidant properties, contributing to the repair of the intestinal mucosa and the regulation of the immune system.

Saccharomyces boulardii: Although it is a yeast and not a bacteria, it is an effective probiotic for restoring the microbiota after antibiotic treatment and for strengthening the intestinal barrier.

These strains act by strengthening the intestinal mucosa, which is the first line of defense against pathogens and toxins, and by modulating the immune response to prevent excessive inflammation that can damage the colon.

 

Why women in menopause need certain specific strains

During menopause, hormonal changes affect gut microbiota and immune function, which can increase inflammation and susceptibility to infections. Some probiotic strains, such as Lactobacillus reuteri and Lactobacillus rhamnosus, have shown specific benefits in menopausal women:

- They help balance the microbiota altered by the decrease in estrogen.

- They improve the absorption of calcium and other essential nutrients for bone health.

- They modulate chronic low-grade inflammation, common at this stage.

They contribute to vaginal health, which can also be affected.

A clinical trial published in the journal Menopause found that supplementation with Lactobacillus reuteri improves bone density and reduces inflammatory symptoms associated with menopause.

Therefore, the selection of probiotics at this stage must be careful and oriented to these particular needs.

 

Best blend or strains for people who have had long courses of antibiotics and whose intestinal flora is destroyed

Prolonged antibiotic use can cause severe dysbiosis, reducing bacterial diversity and weakening intestinal function. To restore the microbiota, probiotics with resistant strains capable of colonizing the gut are recommended, such as:

Saccharomyces boulardii: Protects against antibiotic-associated diarrhea and helps restore balance.

Lactobacillus rhamnosus GG: Promotes the recovery of flora and reduces inflammation.

Bifidobacterium longum: Helps restore bacterial diversity and improves intestinal barrier function.

Multispecies mixtures: Combinations that include Lactobacillus, Bifidobacterium and Streptococcus thermophilus have been shown to be more effective in restoring the microbiota after antibiotic treatments.

Administration must be continuous and in adequate doses to achieve effective colonization.

  

Considerations on cyclical use of probiotics

Cyclical use of probiotics—periods of consumption followed by breaks—can be beneficial in preventing bacterial adaptation and maintaining the supplement's effectiveness. Some recommendations include:

- Take probiotics for 4 to 8 weeks, followed by a 2 to 4 week break.

- Adjust the cycle according to individual response and under professional supervision.

- Combine with prebiotics to enhance the effect and promote colonization.

- Avoid indiscriminate and prolonged use without evaluation, since not all probiotics are necessary long-term.

The cyclical approach helps maintain a dynamic balance in the microbiota and optimizes the benefits for intestinal health.

 

The synergistic role of prebiotics and synbiotics in enhancing the effectiveness of probiotics

Prebiotics are non-digestible food components that stimulate the growth and activity of beneficial bacteria in the gut. Among the most common prebiotics are certain types of fiber, such as inulin and fructooligosaccharides (FOS), which serve as food for healthy microorganisms, promoting a balanced microbiome.

On the other hand, synbiotics combine probiotics (beneficial live microorganisms) with prebiotics, thus enhancing their positive effect on intestinal health. This combination can improve bacterial colonization and increase the production of beneficial metabolites, such as short-chain fatty acids.

Some foods rich in prebiotics include onions, garlic, asparagus, bananas, and oats, all of which contain fibers that promote the growth of beneficial bacteria. As for synbiotics, a common example is yogurt enriched with probiotics along with prebiotic fibers, which work together to improve gut health.

 

Functional foods that promote beneficial metabolites

Functional foods contain bioactive compounds that, when metabolized by the intestinal microbiota, generate beneficial metabolites with positive health effects. These metabolites can influence anti-inflammatory, antioxidant, metabolic, and neuroprotective processes, among others.

 Urolithin A and pomegranate

An emblematic case is the pomegranate, rich in ellagitannins, which are transformed by intestinal bacteria into Urolitin A. This metabolite has demonstrated anti-inflammatory properties, improved mitochondrial function, and potential effects on cellular longevity. For a more detailed analysis, I recommend reviewing my article and video published a couple of weeks ago, where I address this topic in depth.

Short-chain fatty acids (SCFAs)

SCFAs, such as butyrate, propionate, and acetate, are produced primarily by the fermentation of soluble dietary fibers present in foods such as:

 - Legumes (lentils, chickpeas, beans) 

- Whole grains (oats, barley, brown rice) 

- Fruits (apple, banana) 

- Vegetables (artichoke, asparagus, onion)

These metabolites are essential for intestinal health, as butyrate, for example, is the main source of energy for colon cells and has anti-inflammatory and intestinal barrier-strengthening effects.

Microbial phenols derived from flavonoids 

Flavonoids, present in foods such as green tea, berries (blueberries, strawberries), citrus fruits, and cocoa, are metabolized by the microbiota into simpler phenolic compounds that can have antioxidant and immune-modulating effects.

Indoles derived from tryptophan 

Tryptophan, an essential amino acid found in protein-rich foods such as lean meats, eggs, and dairy products, can be transformed by the microbiota into indoles. These compounds act as modulators of intestinal inflammation and contribute to mucosal integrity.

Phenolic acids derived from lignans

Lignans, present in flax seeds, sesame seeds, and some whole grains, are converted by intestinal bacteria into enterolignans, which have antioxidant activity and can influence hormonal metabolism.

 

Practical strategies to enhance beneficial metabolites through nutrition

To take full advantage of the benefits of the metabolites produced by our microbiota, it is key to adopt simple and sustainable eating habits:

Include a variety of fibers: Eat fruits, vegetables, legumes, and whole grains daily to feed the bacteria that produce short-chain fatty acids, essential for intestinal health.

Incorporate foods rich in bioactive compounds: Red fruits, green tea, cocoa, and pomegranate provide precursors to antioxidant and anti-inflammatory metabolites.

Moderate your consumption of processed foods and sugars: These can alter the microbiota and reduce the production of beneficial metabolites.

Maintaining adequate hydration and an active lifestyle also promote a healthy microbiome.

The gut microbiota plays a fundamental role in our overall health, influencing metabolic processes, immune function, and mental health. A proper balance of microorganisms not only supports digestion but also optimizes post-exercise recovery, helping to reduce inflammation and improve the absorption of essential nutrients.

To maintain a healthy microbiota, it is crucial to adopt a diet rich in fiber, prebiotics, and fermented foods, as well as limiting the consumption of sugars and processed foods. Furthermore, probiotics can be a valuable supplement, especially during times of physical stress or dietary changes.