Written By: Marci Clow, MS, RDN
When you hear the word "bacteria," you might think of germs. But your body is home to trillions of beneficial bacteria, known as probiotics, that help keep things running smoothly. Learn how probiotics help support digestive health, regularity, and immune health, and what to look for in a probiotic supplement.
Key Takeaways
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Probiotics are the "good" bacteria that live in your gut and help crowd out less helpful bacteria. They play an important role in digestion, immune health, regularity, and overall health.
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Everyday factors like stress, travel, diet, and certain medications can impact the balance of healthy bacteria in the gut.
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Fermented foods, fiber-rich foods, and probiotic supplements can help support healthy gut bacteria balance.
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When choosing a probiotic supplement, look for features like acid-resistant capsules and multiple strains, and remember that consistent use may help you get the most benefit.
What exactly are probiotics?
Your gut is home to trillions of tiny living organisms, including bacteria, that make up what is called the "gut microbiome". Think of it as a busy community inside your digestive system that works together to help keep your body running smoothly.
Probiotics are the "good" bacteria that naturally live in the gut microbiome, they are also found in fermented foods like yogurt, kefir, kimchi, and sauerkraut, as well as dietary supplements. Probiotics help support a healthy bacterial balance in the gut microbiome, which plays an important role in digestion to overall health.
Scientists have defined probiotics as "live microorganisms which, when administered in adequate amounts, confer a health benefit on the host." In simpler terms, this means eating foods or taking supplements with beneficial live bacteria may support your health. And if you are wondering who the host is, the answer is you!
Why do probiotics matter?
The good bacteria in the gut microbiome play an important role in digestion, nutrient absorption, regularity, and supporting the gut lining. They also help crowd out the less helpful bacteria to maintain a healthy bacterial balance.
When this balance is disrupted, some people may notice occasional digestive discomfort, such as gas, bloating, or changes in regularity. Everyday factors like stress, travel, eating habits, and use of certain medications (like antibiotics) can disrupt gut microbiome balance.
This is why probiotics matter, they can help support a healthy gut environment and maintain a balanced gut microbiome.
How do probiotics work in the gut?
Probiotics provide live, beneficial bacteria to the gut microbiome to help restore a healthy balance. But just like humans, probiotics need food. Their preferred fuel is prebiotics, fermentable fibers found in plant foods like fruit, vegetables, and whole grains. Eating a wide variety of fiber-rich foods is ideal to keep your gut bacteria thriving.
Think of probiotics like helpful neighbors working together to keep the neighborhood healthy. Now here's where we get a little science-y: probiotics help crowd out less helpful bacteria by competing for space and nutrients in the gut. Different probiotic strains (types) may do different jobs in the body. Some strains help support the gut lining, which acts like a protective barrier between the gut and the rest of the body.
Probiotics also work with certain fibers in the foods you eat to create helpful compounds called short-chain fatty acids (SCFAs). These compounds help nourish the cells that line the gut and support a healthy digestive environment.
Some probiotic strains may also help support the body's production of important nutrients, like vitamin K and certain B vitamins.
How can probiotics benefit you?
As we've discussed, probiotics help support a healthy balance of bacteria in the gut. Researchers believe this balance may contribute to the many beneficial health effects linked to probiotics. While research is ongoing, some of the most well-studied benefits include:
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Digestive Health: Many healthcare providers consider digestion the foundation of good health. One of the most studied benefits of probiotics is digestive support. Beneficial bacteria help keep the gut microbiome balanced and help break down certain foods, like fiber, that the body cannot fully digest on its own. A healthy digestive system helps the body absorb nutrients and eliminate waste efficiently. When the gut is out of balance, some people may experience occasional digestive discomfort, such as bloating, gas, or changes in bowel habits. Probiotics may help support a healthy gut environment, strengthen the gut lining, and promote healthy digestion.
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Immune Health: Did you know that much of the immune system is connected to the gut? In fact, about 70% of immune cells are found there. Healthy bacteria help support the body's natural defenses by acting like a protective barrier and helping immune cells recognize what belongs in the body and what does not. Certain probiotic strains may help support a healthy immune response benefitting overall immune function.
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Regularity: Probiotics may also help to support regular bowel movements, by working with fiber in the gut to create those helpful compounds (SCFAs), which nourish the gut and support a healthy digestive environment. For some people, probiotics may help keep things moving and support stools that are softer and easier to pass.
What to look for in a probiotic supplement
For some people, probiotic supplements may help support a healthy balance of gut bacteria. A healthcare provider may also recommend probiotics for a specific reason, such as supporting regularity or during antibiotic use.
Because every person has a unique gut microbiome, there is no "one-size-fits-all" probiotic supplement. With so many options available, here are a few tips to consider when choosing a product:
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Look for acid-resistant capsules: These will help protect probiotics from stomach acid so they can make their way to the gut microbiome and get to work.
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Consider multiple/diverse strains: Different probiotic strains (types) may do different jobs in the body. A supplement with multiple strains may help provide broader support for gut health.
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Consider a prebiotic: Prebiotics are fibers that feed the good bacteria in your gut. Some probiotic supplements include prebiotics for added support, which may be especially helpful if you don't eat enough prebiotic-rich foods (like fruits, vegetables, and whole grains).
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Make it part of your daily routine: Probiotics may take time to work, so consistent use is important. Taking them daily and following the label directions may help you get the most benefit.
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Pay attention to CFUs: The quantity of probiotics in a supplement is measured by colony-forming unit (CFUs), which tells you how many live microorganisms are in each serving. Probiotic products can range from 1 billion to 100 billion CFUs or more. Some experts consider 10-20 billion CFUs adequate for everyday probiotic support, though higher amounts may be more suitable for individuals with occasional digestive discomforts. Keep in mind that more is not always better, the right amount depends on the probiotic strains, your health goals, and your unique gut microbiome.
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Talk with a healthcare professional: Your healthcare provider or pharmacist can help you choose the probiotic strains and dose that might best fit your individual needs and complement your dietary and lifestyle habits.
The Bottom Line
Your gut is home to trillions of bacteria that play an important role in digestion, immune health, regularity, and overall health. Probiotics are the "good" bacteria that help support a healthy balance in the gut microbiome. While research is still evolving, studies suggest probiotics may benefit digestive health and promote overall well-being for many people.
To support gut health, start with food first. Probiotics naturally occur in fermented foods like yogurt, kefir, kimchi, and sauerkraut. Adding fiber-rich fruits, vegetables, and whole grains is important, since these foods contain prebiotics, the preferred fuel for beneficial gut bacteria.
Some people may also benefit from a probiotic supplement. But because everyone's gut microbiome is unique, there is no "one-size-fits-all" approach. If you are considering adding a probiotic supplement, look for features that indicate high-quality like stomach-acid resistant capsules and diverse probiotic strains, and remember that taking it consistently matters. The best probiotic for you depends on your health goals, diet, lifestyle, and individual needs.
If you're looking to add targeted support to a healthy diet and lifestyle, our best-selling probiotics are a great place to start. We always recommend connecting with your healthcare provider before starting supplementation, as each individual is unique and may react differently.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sources:
A Gastroenterologist's Guide to Probiotics | Clinical Gastroenterology and Hepatology
Probiotics | International Journal of Food Microbiology
Probiotics: Usefulness and Safety | National Center for Complementary and Integrative Health
Probiotics for Human Use | Nutrition Bulletin