![[Probiotics Episode 4] From Diabetes to Diet, the Infinite Effects of Probiotics | Dr. Esther Yeo](http://esther-mall.com/cdn/shop/articles/36_9b366ff2-2a79-46ba-a712-092b96962026.jpg?v=1734112883&width=480)
So, how do probiotics help your health? The most clearly demonstrated effect is that it reduces upset stomach and intestinal problems such as diarrhea, constipation, gas production, and bloating. Even the Cochrane Review, an international research group critical of nutritional supplements, found in a 2010 meta-analysis of 35 studies with more than 4,500 participants that probiotic preparations reduced the duration of diarrhea by an average of 25 hours. Another 2013 study by the Cochrane Group, which conducted a meta-analysis of 24 papers, showed that patients who developed diarrhea due to the growth of harmful bacteria called Clostridium in their colon due to the use of antibiotics experienced a 64% improvement in their symptoms. It also has a cholesterol-lowering effect. A meta-analysis of five clinical studies found that it lowered LDL (bad cholesterol) by 5% and increased HDL (good cholesterol).
There are also positive findings on diabetes. The Harvard T.H. Chan School in the U.S. combined three large epidemiological studies involving more than 100,000 people and observed them for 16 to 30 years and found that eating one cup of yogurt a day reduced the risk of type 2 diabetes, an adult-type diabetes, by 18 percent.It was speculated that this was because the probiotics in yogurt reduced insulin resistance and reduced inflammation. This anti-diabetes effect was not found in other dairy products, such as milk, cheese, sorbet, or ice cream, suggesting that the probiotics found in yogurt played a more decisive role than the dairy products themselves.
There are also studies that show that yogurt and probiotic preparations reduce the duration of a cold. A 2014 study in the British Journal of Nutrition found that a meta-analysis of 20 randomized clinical studies that linked yogurt and probiotic preparations to the common cold found that those who consumed yogurt or probiotic preparations reduced the duration of acute upper respiratory tract infections such as the common cold by an average of one day and up to three days.
Probiotics also help with dieting. Let's take a look at the results of a study by the Harvard T.H. Chan School of Public Health published in the New England Journal of Medicine (NEJM), a world-renowned medical journal, in 2011. More than 120,000 U.S. adults were monitored over a four-year period to determine the relationship between food and weight. The most fattening foods were potato chips in first place (up 0.77 kg), followed by sugar-sweetened beverages in second place (up 0.45 kg) and meat in third place (up 0.43 kg). On the other hand, the foods that caused weight loss were yogurt (0.37 kg loss), nuts (0.26 kg loss) 3 (0.22 kg loss), whole grains (0.17 kg loss) 4th and vegetables (0.1 kg loss) 5th place. Yogurt, even though it contains some sugar, has the greatest weight loss effect. The researchers explained that this is because the probiotics in yogurt have mechanisms that help with weight loss, such as boosting fat metabolism.
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