By now, most people are generally aware that you should consume things with “good bacteria” like yogurt when taking antibiotics. You’ve probably heard about probiotics and have even tried some in the past, but if you are unsure about whether you should be taking them or confused about all of the names of bacteria on the labels, let me shed some light for you on the world of probiotics!

In recent years, the conversation around gut health has grown immensely, and for good reason: our gut microbiome affects nearly every aspect of our health. From allergies and autoimmune diseases to obesity, depression, and even skin conditions, the balance of microorganisms in our gut plays a critical role in maintaining well-being. Probiotics, live microorganisms that give us health benefits when taken in adequate amounts, are important for helping us maintain overall health. 

 

The Importance of Gut Health and Probiotics

Your gut microbiome is home to trillions of microorganisms, including bacteria, viruses, fungi, and yeast. These microbes help maintain a healthy intestinal barrier, regulate the immune system, produce essential vitamins, detoxify hormones and toxins, and even influence brain health through neurotransmitters like serotonin and dopamine.

A disruption in this delicate balance, known as dysbiosis, can lead to a host of health issues, including:

Probiotics help restore balance by introducing beneficial bacteria into the gut, crowding out harmful microbes, and supporting overall health.

How to Choose the Right Probiotic

With so many probiotic options on the market, it’s essential to understand how to choose one tailored to your needs. Let’s break it down into the key differences:

1. Understand the Strains

Probiotics are categorized by genus, species, and strain. For example, Lactobacillus rhamnosus GG refers to the genus (Lactobacillus), species (rhamnosus), and strain (GG). Each strain offers specific health benefits. Here are some common probiotics and their benefits:

2. Match the Probiotic to Your Health Concerns

Different strains are effective for specific conditions. Below is a guide to help you choose the right strains:

3. Check Colony Forming Units (CFUs)

CFUs indicate the number of viable microorganisms in a probiotic. For general health, a probiotic with 1–10 billion CFUs is sufficient. Aim for somewhere in the middle – 4-6 billion CFUs is a high enough dose to ensure the probiotic survives the journey through your stomach to your gut. 

4. Look for Multi-Strain Formulas

Research shows that probiotics with multiple strains are often more effective because they mimic the diversity of a healthy gut microbiome.

5. Consider Form and Stability

Probiotics are available in various forms, including capsules, powders, and drinks. Choose a product that is shelf-stable and can survive stomach acid and bile to ensure maximum efficacy. AVOID ordering probiotics or supplements in general from Amazon, as it is relatively common to receive fraudulent supplements there. Look for distribution from a medical-grade dispensary (such as my Fullscript dispensary) to ensure the highest quality (and to get a 25% off discount!). 

6. Prebiotics and Postbiotics

Prebiotics (fibers that feed probiotics) and postbiotics (beneficial byproducts of probiotics) can enhance the effectiveness of probiotics. Look for formulations that include prebiotic fibers like inulin or green banana flour.

How to Take Probiotics

For best results, take probiotics on an empty stomach with a glass of water, preferably first thing in the morning. This minimizes exposure to stomach acid and bile, allowing the probiotics to reach your gut intact.

 

What to Expect When Starting Probiotics

It’s normal to experience mild bloating or gas when first starting probiotics. These symptoms typically subside within a few days as your gut microbiome adapts. For persistent issues, consult your healthcare provider.

Probiotic Foods vs. Supplements

Fermented foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics. However, they may not contain sufficient quantities or strains to address specific health concerns. For targeted benefits, supplements are often the better choice.

The Role of Gut Testing

For a personalized approach, consider a gut microbiome test. These tests analyze your gut bacteria and identify imbalances, helping you select the most effective probiotic for your needs. If you live in California and are looking to have a gut microbiome test done, shoot me a message and I can assist you in ordering one and interpreting the results! 

Probiotics: A Key to Better Health

Probiotics are a powerful tool for improving gut health and preventing or managing a wide range of conditions. By choosing the right strains and formulations, you can support your digestive system, boost immunity, improve mental health, and even promote healthy skin and weight management.

As Hippocrates said, “all disease begins in the gut”. By incorporating probiotics into your routine, you can take a proactive step toward a healthier gut and overall better health. 

Disclaimer 

These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.