Probiotics have been getting a lot of attention lately. Brands like Yakult have been on supermarket shelves for years, and some people swear by them. But are those little bottles really as effective as they claim to be? Various probiotic brands make bold promises, including:
- Reducing fatigue and boosting energy levels.
- Increasing the "good" bacteria in your gut flora.
- Supporting a healthy immune system.
- Maintaining strong bones and muscles.
Do these claims actually hold up? And do we truly need these drinks or supplements to keep our gut microbiome healthy? We dove into the research to bring you the nuanced truth about your gut health. Here is everything you need to know about probiotics.
What Exactly Are Probiotics?
Probiotics are live bacteria and yeasts that, when consumed in adequate amounts, provide a health benefit. Their primary job is supporting our microbiome, they maintain a healthy balance by fighting off “bad” bacteria and supporting your body’s natural functions.
Your microbiome is the collection of trillions of microorganisms that live primarily in our gut. They are essential for health, and each person has a unique set that changes based on diet, lifestyle, environment and medications (such as antibiotics).
Why Does Our Microbiome Need Probiotics?
Your gut is often called your “second brain” for a reason. Research shows that a healthy microbiome:
- Helps break down food and produces essential vitamins like B12 and K.
- Regulate your immune system: about 70% of our immune cells live in our gut. Probiotics help “train” these cells to recognize threats.
- Is the link of communication between your gut and your brain: the gut-brain axis.
- Helps rebuild the lost population of good bacteria after taking antibiotics.
A healthy microbiome, and therefore a good amount of probiotics, are essential to our health. Does that mean we have to supplement it? No. Consuming probiotics through food is best. In a normal situation, we don’t need supplements.
Food First: The Best Natural Sources
Fermented foods are a natural source of probiotics ánd prebiotics. Prebiotics are the fibers that act as “food” for your probiotics. Without prebiotics, your good bacteria can’t thrive!
Probiotic-rich foods:
- Yogurt & Kefir
- Miso & Tempeh
- Kombucha & Buttermilk
-
Sauerkraut & Kimchi (choose unpasteurized!)
Prebiotic-rich foods:
- Garlic & Onions
- Leeks & Asparagus
- Slightly green bananas
- Lentils & Chickpeas
- Oats
If you eat these foods regularly, keep going!
When Should You Consider A Supplement?
While a balanced diet is the foundation, supplements can be a helpful addition in specific scenarios:
Post-antibiotic care
Antibiotics not only kill harmful bacteria, but also the good ones. Research has shown that probiotics speed up the restoration of your microbiome.
Digestive issues
If you struggle with IBS, bloating or irregular movements, probiotics (specifically Lactobacillus and Bifidobacterium) are proven to be effective in managing symptoms.
Dietary restrictions
If you struggle to maintain a healthy, balanced diet, supplementing probiotics can be helpful.
High levels of stress/chronic stress
Stress can physically alter your gut bacteria, making a temporary supplement helpful for regaining balance.
How To Choose The Right One
Not all probiotics are similar in quality. If you’re looking at a label, keep these four things in mind:
- Not all probiotics are equally well researched. Some well-researched strains are Lactobacillus acidophilus or Bifidobacterium longum, so look for those.
- The CFU (Colony Forming Units) tells you how many live bacteria are in a dose. Aim for a range of 1-10 billion CFUs in one dose.
- Some supplements need to be kept in the fridge for the bacteria to survive.
- If possible, take a synbiotic supplement: these contain prebiotics ánd probiotics.
The Bottom Line
Probiotics aren’t a “magic pill” for weight loss or a replacement for a balanced diet, but they are a scientifically-backed way to support your overall health. The foundation will always be a balanced diet with lots of fiber, little ultra processed foods, some fermented foods. Also try to manage your stress levels. Your gut will thank you!
Always consult with a healthcare professional before starting a new supplement, especially if you have a weakened immune system or chronic health conditions.