16 Evidence-Based Benefits of Probiotics

It may seem odd, but to be healthier, you may need more bacteria in your body.

Many people do not understand the importance of the good bacteria that live in your body and their role in your immunity and overall health.

If you want to improve your health, restore the natural microflora in your gut, and cure many modern ailments, you should understand how probiotics can help you.

Our guide teaches you everything you need to know about probiotics, including the critical role they play in your immune system, how they are linked to your mental health, and how you can increase your natural supply of healthy bacteria by eating probiotic-rich foods.

We share with you our favorite foods and beverages to boost naturally your supply of these helpful bacteria, including how to select a quality supplement.

We also share with you the latest research on how your gut health can significantly affect your well-being.

 

Understanding Probiotics

The lining of your digestive tract is home to a supply of helpful bacteria known as probiotics.

These microbes fulfill crucial functions, including supporting the absorption of nutrients and fighting off harmful bacteria that can cause infection.

At healthy levels, probiotic cells in your body roughly equal the number of your body’s regular cells (1).

It is natural for your digestive tract’s microbiome to contain up to 15 percent harmful or “bad” bacteria, and for the remaining 85 percent to be helpful or “good”.

When your ratio of healthy to harmful bacteria is out of proportion, you have dysbiosis, or a gut bacteria imbalance.

When your digestive system contains too many unhealthy bacterial, viral, fungal, or yeast cells, you are more likely to experience adverse health effects.

Your skin is also home to a variety of strains of good microbes that keep you healthy.

Unlike the harmful germs that cause disease and illness, probiotics are beneficial microorganisms.

Probiotic products and foods contain live bacteria and other microbes that support the healthy bacteria that are already present in your body (2).

The nearly 2,000 different types of bacteria that naturally live in your gut and on your skin play important roles in your digestive processes, decreasing levels of inflammation, and fighting off unhealthy microbes that can make you sick (3).

Your healthy gut bacteria produce essential vitamins and nutrients like Vitamin K2 and B12, as well as butyrate.

They also crowd out microbes that can harm you, stimulating the secretion of cells which support your immune system.

These beneficial microbes also create enzymes that actively destroy harmful bacteria in your digestive tract (4, 5).

When you are born, your mother first exposes you to the bacteria in her body, and your system immediately starts producing healthy bacterial cells in your gastrointestinal tract.

In previous generations, healthy levels of gut microflora were maintained by eating foods that were fermented to prevent spoilage and fresh foods that were grown in soil with high levels of helpful bacteria.

Today’s modern food system, which includes sanitation practices that are designed to remove all bacteria, eliminates many of these natural sources of probiotics from our diets.

This means that many of us today have fewer natural sources of probiotics in our daily lives.

 

Prebiotics, Probiotics, and Synbiotics

You may have also heard the term prebiotics mentioned in health literature over the past few years.

Prebiotics are not microorganisms, but instead are the compounds we eat that support the growth of our healthy gut bacteria.

Prebiotics create the right conditions for the growth of healthy microbes, and eating these types of foods can further support your gut microflora.

If a product touts that it has synbiotics, it simply means it contains both prebiotics and probiotics (6).

 

What Destroys Probiotics?

Your healthy bacteria are living organisms, and as such, they need the right conditions in which to flourish and reproduce.

Even if you eat lots of probiotic-rich foods or take supplements every day, without the right conditions to support them, you will not be able to sustain the correct levels of these helpful microorganisms.

Many events can kill your gut bacteria.

Because your gut is a complex system, multiple factors must be right for it to function correctly.

By ensuring as many of the right conditions are present as possible, and eliminating possible probiotic killers, you have a better chance of keeping the bacteria in your gut healthy, happy, and as diverse as possible.

To keep your gut microflora healthy, you should eliminate as many of the following as possible, as they are the top factors that destroy healthy bacteria.

• Prescription antibiotics – Antibiotics are designed to kill bacteria, and this includes the healthy ones found in your gut. Use antibiotics only when absolutely necessary (7).
• Sugars, especially refined sugars – Eating sugar, mainly sucrose and fructose changes the enzymes in your GI tract, and increases the permeability of the lining of your gut; these both can lead to leaky gut syndrome (8). Sugar has a substantial impact on the brain, which is directly linked to your gut (9).
• Gluten – Gluten can raise levels of inflammation in the digestive system, leading both to the leaky gut syndrome and to the destruction of healthy bacteria.
• Alcohol, except for red wine, which has some beneficial properties – Alcohol is transformed in the body into sugar. This compound has significant negative effects on both the digestive system and overall health (10). Red wine, however, contains polyphenols, which actually support the growth of certain types of gut microbes, making its consumption useful in moderation for the support of your healthy bacteria (11).
• Being sedentary – In addition to the right conditions, your healthy bacteria are also influenced by your hormone levels and stimulus from activities like exercise. Those who exercise regularly are proven to have more and a greater diversity of gut microbes than those who lead a sedentary life (12, 13, 14). Exercise reduces inflammation, which could be the contributing factor to your gut bacteria composition, in addition to its numerous other benefits to your overall health.
• Overuse of sanitizing and antibacterial products – Our efforts to decrease harmful pathogens in our lives has also led to a reduction in the presence of beneficial bacteria our bodies need. Increased use of antibacterial soaps and cleansers, as well as harsh sanitation techniques, strip our environment of the beneficial bacteria we need for our survival (15).
• Smoking – Smoking reduces both total microbe production and microbe diversity (16).
• Lack of sufficient sleep – A shift in your circadian rhythm, or not sleeping during your normal sleep-wake cycle, can lead to significant disruptions in your gut microflora. Melatonin, which is a hormone that helps you sleep, is also connected to the production of mucus in your gut lining that is also home to your gut microflora. Disruptions in sleep are known to influence the quantity and diversity of your gut microbes (17, 18).
• Stress – Emotional stress changes the interactions between your gut and brain, raises your levels of inflammation, and alters the secretions in your GI tract, all of which can have profoundly negative effects on your gut microbes (19).

 

The Gut Benefits of Probiotics

Many people do not realize that over three-fourths of your immune system is located in your digestive tract.

Without a healthy digestive system, you will immediately notice changes in other aspects of your health, in addition to experiencing difficulty fighting off disease.

It is a little-known fact that your digestive system also functions as a crucial component of your neurological system.

Your gut is often referred to as your second brain, and the term “gut reaction” comes from the connection between your emotions and your digestive system.

Nearly all the serotonin in your body is created in the gut, and your digestive system plays a significant role in emotions, mood, and even memory.

Your gut not only influences how well you digest food, but the appearance of joint pain, autism, chronic fatigue disorders, thyroid conditions, and much more.

While many doctors understand and acknowledge the connection between the gut and health conditions, not all physicians think of the digestive system when considering treatment options for diseases that are not specific to that system.

Digestive diseases affect up to 70 million people in the United States, accounting for over $100 billion in health care costs annually (20).

But, because your gut health influences so many other aspects of your overall health, these numbers do not really represent the economic impact that poor digestive health has on our society and healthcare system.

To get an idea of the complexity and diversity of your gut microbiome, consider this: you will find over 360 more times the protein-coding genes in your gut than exist inside your own DNA.

The digestive system is full of microorganisms that influence nearly every other physiological system in your body.

When you gut microbes are unhealthy, and you continue to expose your body to inflammation-causing compounds and toxins, your gut is not always able to keep up.

Some of these microbes can increase the permeability of your digestive tract’s lining.

This condition, known as a leaky gut, allows disease-contributing pathogens into your body where they can cause problems.

To keep your gut strong and maintain a good lining, as well as support your immune system, it is essential that you maintain the proper balance of healthy and harmful bacteria.

By eating the right foods, maintaining a healthy lifestyle, and taking probiotic supplements, you can support your digestive health and enjoy the many benefits of having a healthy microbiome.

 

The Health Benefits of Probiotics

A significant body of research has been amassed to show the positive effects of probiotics on your health.

The following health benefits have a long history and proven track record in the scientific literature.

 

Improved Immune System Function

Taking prebiotics, to create the conditions necessary for healthy bacteria, in conjunction with taking probiotics or eating foods high in them, is an effective strategy for reducing inflammation and fighting diseases.

The two together, known as synbiotics, are being studied for their inflammation-soothing effects, which can decrease the risk and symptoms of many diseases.

Nearly 80 percent of your immune system is located in your gut.

When your digestive tract is filled with beneficial bacteria, this system is working at its full potential.

In addition to fighting off common and acute illnesses like the flu or the common cold, (21) synbiotics can help improve your defenses against chronic diseases, many of which are known to be caused by inflammation (22).

Recent research indicates that probiotics can be particularly helpful in boosting the immune strength of the elderly (23).

The promise of probiotics to improve immunity is so strong that researchers are currently investigating them as a treatment for HIV, as well as for other chronic and even deadly diseases of the immune system (24).

 

Better Digestion

Probiotics are an effective way to improve your digestive health naturally (25).

Depending on the type of gastrointestinal disorder you need to treat, you may want to investigate specific strains of healthy microbes.

Probiotics have been recommended in the treatment of diarrhea for decades, and the consumption of probiotic-rich foods has been shown to reduce the symptoms of many types of diarrhea (26, 27).

Many chronic and debilitating diseases are now being treated successfully by the use of probiotics.

If you have Crohn’s disease, ulcerative colitis, or other types of inflammatory bowel disease, improving your levels of beneficial bacteria may reduce the frequency and severity of your symptoms (28, 29).

If you have irritable bowel syndrome, also known as IBS, you may also want to try probiotics to reduce pain and the severity of other symptoms.

Probiotics can assist in eradicating H. pylori, a harmful bacteria responsible for IBS and other digestive disorders, including gastric ulcers (30).

 

Protect Against Food Allergies

Allergies are merely an immunological response to proteins your bodies believes to be foreign invaders but are, in fact, benign environmental compounds like grass, gluten, or peanuts.

Probiotics are effective in reducing food allergy symptoms in some people, but their mechanism is not at this time fully understood.

It is believed probiotics reduce symptoms because of their abilities to lower inflammation and trigger immune responses (31, 32).

Infants born with reduced or unhealthy gut bacteria have a higher chance of developing food allergies early in life, which is a further indication of the link between gut health and food allergies (33).

 

Reduced Risk of Antibiotic Resistance

The rise of antibiotic resistance is becoming a threat to global health (34).

When we take antibiotics for improper reasons, take them too often, or only use the same types, pathogens can become resistant to the effects of these medicines.

When drug resistance happens, it is very difficult to kill the resistant germs.

Taking probiotics while using antibiotics can support your health in two ways.

The first is probiotics may actually increase the effectiveness of the prescription antibiotics, which means bacteria are less likely to become resistant (35).

Second, antibiotics also kill the healthy bacteria in your gut, so probiotics help restore these more quickly, boosting your immune system after an illness and preventing gut issues associated with antibiotic use (36).

 

Lower Blood Pressure

Evidence suggests that those who take probiotics may also be aiding their heart.

Patients with high blood pressure who took probiotics saw not only a reduction in their blood pressure but also improvements in several critical heart-related blood panels.

These patients saw a decrease in cholesterol and triglycerides, improvement in the cells’ use of insulin, and the presence of more renin (37), which is secreted by the kidneys and helps control blood pressure levels.

These people also had more antioxidants in their blood, which reduce oxidative stress on the heart.

Because probiotics generally have few or no side effects, they represent a promising new therapy in the treatment of hypertension (38).

 

Treat Diabetes

For those with Type 2 diabetes, probiotics are a possible natural treatment for the disease.

The helpful microbes are known to reduce both insulin resistance and the autoimmune response in diabetics.

In one large-scale study, participants who ate probiotic-rich yogurt saw a reduced risk of developing diabetes (39).

Further research in this area is recommended to confirm probiotics’ effects on blood sugar levels.

Those with diabetes should consider eating more prebiotics and probiotics as a part of a diet that stabilizes blood glucose levels (40).

 

Healthier Skin

For those with skin disorders, such as eczema, dermatitis, and psoriasis, probiotics can improve your symptoms and help heal your skin (41).

By reducing inflammation and boosting the immune system’s response to certain types of microbes that cause skin issues, these healthy bacteria can keep your skin free from problems (42).

Even those with healthy skin can still benefit from probiotics, as these cells play a role in helping skin avoid acne and other issues (43).

 

Improve the Gut-Brain Connection

You may not realize this, but your gut has a tremendous impact on your emotions and behavior.

In fact, scientists refer to your gut as your second brain.

It is home to your enteric nervous system, which includes a massive network of neurons that send and receive messages to/from your brain.

To understand this, you first need to know that the healthy bacteria in your gut contain GABA, which is a neurotransmitter that helps regulate brain activity.

Your gut is connected to your brain via the vagus nerve, which extends from your abdomen to your brain stem.

Microbes in your gut use GABA to send messages to the brain along the vagus nerve, influencing your brain chemistry and affecting your memory, cognition, and emotions (44).

Evidence supports our new understanding of the gut-brain connection by indicating that probiotics can reduce inflammation that is responsible for many mental and cognitive disorders, including:

• Attention-Deficit Hypersensitivity Disorder (ADHD)
• Multiple sclerosis
• Autism-spectrum disorders
• Mood disorders
• Depression
• Anxiety

Animal trials studying the impact of probiotics on inflammation noted a decrease in anxiety-related symptoms, depression, and manic episodes in those with manic depression (45, 46, 47).

Those with autism are more likely to experience gastrointestinal problems.

When studying the impact of probiotics on the digestive health of those with autism-spectrum disorders, researchers noted not only a positive digestive response but also a decrease in some behaviors associated with autism (48).

Further research is needed to understand the impact of probiotic treatment on autism deficits in areas such as language development and cognition.

 

Improved Infant Health

Premature and low birth weight infants may also benefit from probiotics.

Two diseases common in premature babies are neonatal sepsis and necrotizing enterocolitis, or NEC.

Both of these diseases are extremely dangerous for infants with low or very low birth weight.

If mothers take high-quality, varied strains of probiotics throughout pregnancy and while breastfeeding, the newborn will be less likely to develop either of these diseases, and the infant mortality rate drops significantly in these cases (49).

In cases where breastfeeding is not possible, infants also respond positively when probiotics are added to formula (50).

 

Enhanced Liver Function

One dangerous and potentially fatal form of liver disease is non-alcoholic fatty liver disease or NAFLD.

Caused by the buildup of fatty tissue in the liver, this disease can lead to cirrhosis, which can cause your liver to fail.

Probiotics have been studied as a potential treatment for NAFLD with great promise.

Patients taking supplements of helpful microbes saw a reduction in total cholesterol levels, improvements related to insulin resistance, and reduction in several key markers of NAFLD progression (51).

The use of probiotics could, with further research, become a new treatment for people with this type of liver disease.

 

The Latest Understanding of Probiotics’ Potential

As our understanding of the power of probiotics grows, and we learn more about the connection between gut microbiota and our overall health, new evidence is emerging to indicate even further health benefits from the use of probiotics.

The following are preliminary results that, with future research, may provide even more reasons why you should take care of the helpful bacteria in your body.

 

Treat Cancer

In early research, the use of specific strains of probiotics has been shown to slow or stop the growth of cancer cells in the colon and bladder (52, 53).

Taking prebiotics with probiotics may increase these effects.

More research, however, is needed in this area, including high-quality trials to confirm these early results.

 

Enhance Weight Loss

Past research has indicated a possible link between helpful microflora and weight loss.

Further review of the evidence does not support the relationship between probiotic consumption, body weight, and BMI reduction, but with future trials that involve studies with more rigorous design, we could start to better understand the link, if any, between weight loss and these helpful microbes (54).

For now, taking probiotics can aid your digestion and relieve other symptoms, but its use as a weight loss tool is not yet confirmed.

 

Improve Dental Health

Because your microflora impacts not only our gut but also your entire digestive system, including your mouth, taking probiotics can help improve your dental health.

Researchers have discovered a positive link between certain probiotic strains and a reduction in cavities (55).

 

Treat Rheumatoid Arthritis

When your gut health is poor, this triggers an autoimmune response similar to that found in patients with rheumatoid arthritis.

Because probiotics reduce inflammation, there is some evidence to support their use as a possible treatment for rheumatoid arthritis.

In particular, L. casei 01, a specific strain of helpful bacteria, has been shown to decrease inflammation and the progression of rheumatoid arthritis in some patients (56).

Not all studies support this, with several indicating little change in rheumatoid arthritis symptoms.

However, arthritis patients still noted positive effects on overall well-being (57, 58).

 

Reduce Urinary Tract Infections

Urinary tract infections, or UTIs, are more common in women than in men and are the result of bacteria being spread from the rectum to the urinary tract.

To reduce the presence of harmful bacteria, and to increase the presence of helpful bacteria, some researchers are using probiotics to prevent recurrent UTIs (59).

Because the specific strains shown to be effective in treating UTIs are less common than other types of probiotics, this treatment method may not viable, so further research is needed.

 

Prevent Kidney Stones

Kidney stones are caused by a substance called oxalate.

In laboratory and animal tests, Lactobacillus and Bifidobacterium, two types of probiotics, were effective at degrading oxalate, but further research, including human trials, is necessary to confirm these results (60).

 

The Best Ways to Consume Probiotics

There are many different ways you can increase the number and diversity of helpful bacteria you consume each day.

 

Create the Right Environment for Probiotics

By providing your gut microbiota with the right food and conditions, you can give them the fuel they need to be healthy and thrive.

The best way to start improving your gut environment is to eat lots of fiber.

This nutrient can come from all types of sources, including fresh fruits and vegetables, flaxseed, or even chia seeds.

Fiber provides the foundation material to fuel the gut fermentation process, which feeds your healthy bacteria.

 

Embrace Sour Food

Sour foods, particularly those that have been fermented, are often very high in probiotics. Sour foods support the gut environment, creating a healthy place for helpful bacteria to grow and reproduce.

In addition, many of these sour foods are a source of probiotics themselves.

Apple cider vinegar, for example, contains gluconic and acetic acids, which support the function of probiotics.

Other sour foods like kimchi, sauerkraut, and kvass are excellent sources of probiotics in their own right.

Sip a tablespoon of apple cider vinegar before every meal, drink more fermented beverages, and develop a new appreciation for all things sour, and you will have healthier gut microflora before you know it.

 

Eat More Probiotic-Rich Foods

Eating more foods rich in probiotics is a great way to add more healthy bacteria into your body naturally.

Below, we share why yogurt, kefir, kombucha, and tempeh are some of our favorite dietary sources of probiotics.

Not only does this provide your body with what it needs naturally, but eating your probiotics also means you are consuming lots of healthy foods as part of a balanced diet.

 

Take Probiotics as a Supplement

If you are not able to add more probiotics to your system through your diet, you should take a probiotic supplement.

A high-quality supplement will improve your microflora and overall gut health, and you can be confident in quality when you follow our recommendations for purchasing supplements below.

 

Foods Rich in Probiotics

Kefir

Kefir is similar to yogurt but created using an entirely different process.

Kefir is a fermented drink that has been around in the Middle East and parts of Russia for centuries.

Pronounced kuh-FEAR, this fermented beverage can be made using water or milk, either animal or plant-based.

It is made using “grains” that are comprised of yeast and bacteria cells; these are added to the liquid.

The resulting drink is high in probiotics, has a slightly sour taste, and makes an excellent addition to your diet.

Kefir contains between ten and 34 different strains of probiotics, and when made with milk, produces a drink similar to thin yogurt, but has more probiotics because it contains both yeast and bacteria.

Kefir can be made using the juice from young coconuts, and the resulting dairy-free, fermented beverage is delicious and high in probiotics, as well.

Because it is dairy-free, coconut kefir makes an excellent option for those who are lactose intolerant.

 

Yogurt

Most people already know about the benefits of eating probiotics from yogurt, as it is the most popular probiotic-rich food.

To get the most reward from eating yogurt, though, you should try to eat that made from raw milk, whether from cows, sheep, or goats, that have been pasture-raised.

The highest-quality yogurt with the most probiotics will also be labeled as organic.

 

Sauerkraut

While not particularly high in probiotics, sauerkraut, which is fermented cabbage and other vegetables, is high in the acids that support your gut environment, and therefore your healthy bacteria.

Sauerkraut is also a good source of Vitamin C and digestive enzymes, which means it also supports your digestive and immune systems’ health.

 

Miso

Miso is a paste made from fermented soybeans.

It can be used in many ways, but the most popular is to add one or more tablespoons of the paste to hot water, along with other ingredients, to make miso soup.

Miso is a staple in Asian cooking and commonly used to regulate digestion in Japanese and Chinese culture.

Miso can be used to add flavor to many dishes, or you can enjoy a simple miso soup for breakfast to stimulate digestion and provide your body with much-needed probiotics.

 

Tempeh

Another form of fermented soybeans, tempeh is formed into a firm patty that has an earthy, nutty flavor.

This high-protein food is often used as a meat substitute in vegetarian cooking.

Not only does tempeh contain a high concentration of probiotics, but it is also rich in zinc and iron.

The fermentation process also produces in tempeh vitamin B12, which is usually only found in animal products.

As a protein source, it is not only tasty and versatile but also nutritionally-dense.

 

Kombucha

Kombucha, which is made by fermenting tea and sugar with bacteria and yeast, is a refreshing, effervescent drink.

In addition to containing probiotics, kombucha is also an excellent source of nutrients that support both your liver health and your digestive and immune systems.

Making kombucha at home is easy, once you get your symbiotic colony of bacteria and yeast (SCOBY) growing, and you can flavor the fizzy drink with the fruit and natural sweeteners of your choice.

 

Kimchi

Kimchi, which originated in Korea, is made by fermenting a combination of Chinese cabbage and other vegetables with spices, salt, and fish sauce.

Kimchi usually ferments for a period of from several days to up to two weeks, and the resulting food is tasty, as well as rich in probiotics.

 

Pickles

Traditionally, pickles are made by combining cucumber with salt and water, which are then left to ferment for some time.

The fermentation process makes them sour, and the resulting product contains many types of probiotics.

In addition, pickled cucumbers contain Vitamin K, but can also be high in sodium, so regulate your intake.

If you use vinegar to make your pickles, you will not enjoy the same probiotic benefits, but these types of pickles, like sauerkraut, create an excellent host environment for your healthy gut bacteria.

 

Natto

Yet another fermented soybean dish, natto is increasing in popularity, as it becomes more well-known outside of its native Japan.

Natto is not only a good source of Bacillus subtilis, a strain of probiotic, but it also contains Vitamins B12 and K, as well as a significant amount of protein per serving.

Natto is beneficial for your immune, cardiovascular, and digestive systems.

Natto makes an excellent source of protein for vegans and vegetarians.

 

Kvass

Another popular, fermented beverage, kvass has been consumed for centuries in Eastern Europe.

Traditional recipes for kvass use barley or rye, while modern versions can include everything from beets to fruit to all sorts of vegetables.

 

Traditional Buttermilk

Most people in the US are probably not as familiar with traditional buttermilk, which is different from its Western relative, cultured buttermilk.

Traditional buttermilk is the liquid that remains after butter is made, while cultured buttermilk, or what is commonly sold in the US, is made using bacteria.

Surprisingly, cultured varieties have fewer probiotics than the traditional buttermilk.

Traditional buttermilk is also an excellent source of vitamins and minerals, including riboflavin, calcium, phosphorus, and Vitamin B12.

 

Raw Dairy

Cheeses made from raw milk, including from goats, sheep, and A2 cows, are high in probiotics.

Any dairy that is made from pasteurized milk does not contain the healthy bacteria that your gut needs, so avoid these if you are seeking to increase your probiotic intake.

 

Green Olives

Olives brined in salt water are naturally fermented and contain probiotics.

Olives contain lactic acid bacteria, which are healthy sources of the microorganism that can benefit your health in many ways.

The live cultures in olives include Lactobacillus Plantarum and Lactobacillus pentosus, which are both excellent strains for relieving digestive disorders, such as irritable bowel syndrome.

 

Dark Chocolate

Not only is dark chocolate a good source of probiotics, but the compounds it contains are also rich in prebiotics.

Most people do not realize that chocolate is a fermented food, but it contains a healthy dose of probiotics which can lower inflammation and improve your health.

You should choose dark chocolate that includes at least 70 percent cacao, and stick to about three-quarters of an ounce each day for maximum health benefit.

 

Sourdough

Sourdough bread is made using the fermentation process of wild yeast and bacteria, which break down the sugar and gluten in the flour.

These helpful microbes leave behind a rich supply of minerals, vitamins, and proteins, plus the distinctive, sour flavor that gives the bread its name.

Sourdough is easier to digest than other types of bread because the microbes have already started to break down the starches; moreover, it still contains a large amount of the probiotics that give it flavor.

 

Selecting the Best Probiotic Supplements

Dietary sources of probiotics are the healthiest option for increasing your digestive system’s supply of helpful bacteria.

If, however, you determine that taking a probiotic supplement is the best choice for you, it is important to know what to look for when selecting a product.

Supplements can contain different types and strains of bacteria, and each of these varieties offers its own health and wellness benefits.

If you are selecting a probiotic to help you address a specific disorder or health issue, be sure you identify the particular kind or kinds of organism that are best for treating that condition before you purchase any probiotic supplement.

Consuming a wide variety of probiotic-rich foods can also help ensure you are getting all the strains you need.

When purchasing supplements, it is vital that what you get contains live probiotics.

Without live organisms, you cannot enjoy the benefits that probiotics offer.

Be sure the label of your product articulates clearly that it contains active, live microbes.

The other required information that should be visible on the label of your supplement is the genus, species, and strain of any bacteria it contains.

You should also be able to tell easily from the label how many colony forming units, or CFUs were in each capsule at the time it was manufactured.

Check that the manufacturer uses proper cooling and storing techniques, to ensure that your probiotics have had the best chance of staying alive since they were packaged.

Only purchase supplements from a reputable manufacturer.

Other criteria of which you should be aware when considering purchasing a probiotic supplement include:

• Strain diversity and survivability: The bacteria you take need to be ones that can survive and thrive in the gut environment. Strains such as Bacillus coagulans, Bacillus clausii, Bacillus subtilis, Saccharomyces boulardii, and Lactobacillus plantarum are excellent choices.
• High CFU count: The higher the colony forming unit, the more probiotics you are getting with each dosage. Look for brands with at least 15 to 100 billion CFUs.
• Organism type and stability: If your probiotic must be refrigerated in order to keep the organisms alive, then there is a good chance they will not survive in your digestive system. Shelf-stable supplements are a better option, as the microbes, these containers are hardier, and have a better chance of thriving in your system. Look for probiotics with soil-based microbes, as these are usually more stable.
• The language of living v. active: If the label states, “Made with active cultures,” that does not necessarily mean the supplement was not treated with heat after those active cultures were added. If exposed to heat, probiotics die, and you no longer get the benefit. Look instead for labels that say, “Live and active cultures,” which means the organisms were still alive upon shipping.
• Prebiotics: A high-quality probiotic will also contain prebiotics, which will help provide the optimal environment for healthy bacteria to thrive, once in your system. Examples of good sources of prebiotic materials include milk thistle, peas, mung bean, flaxseed, chia seeds, astragalus, ashwagandha, hemp seed, and pumpkin seeds.
• Brand quality: Read customer reviews, and only purchase from established, reputable brands with a track record of success.
• No sugar: Avoid supplements that contain sugar, as this is not a healthy medium for maintaining probiotics. You instead want fiber and healthy plant starches, so avoid any ingredients that indicate the presence of sugar.

 

The Most Beneficial Probiotic Bacteria

Different strains of probiotics are useful for treating various problems.

Strains you would commonly see, though, that provide a wide range of health benefits include:

• Bacillus coagulans
• Bacillus subtilis
• Bacillus clausii
• Saccharomyces boulardii
• Lactobacillus plantarum
• Bifidobacterium bifidum
• Bifidobacterium Breve
• Bifidobacterium longum
• Bifidobacterium infantis
• Lactic acid
• Lactobacillus acidophilus
• Lactobacillus brevis
• Lactobacillus casei
• Lactobacillus bulgaricus
• Lactobacillus rhamnosus

 

Conclusion

Every strain of probiotic is different, and not all of them will benefit you.

Always research your probiotic supplement choices carefully, and be sure you understand how what you are taking can affect your health.

Be sure you talk with your doctor about any illnesses or current medications before you start taking probiotics, or any other form of nutritional supplement.

If you have not taken probiotics before, or if your current diet does not contain many foods that are high in these helpful microbes, you should gradually increase your intake.

Taking too many probiotics can cause acute diarrhea, and if you notice this symptom, you should decrease your dosage until your bowel movements return to normal.

You can then gradually increase your intake.

In rare cases, those with cancer who begin taking probiotics can develop sepsis, but this is extremely unusual (61).

In most studies, the side effects of taking probiotics are very minimal, or none at all. Most people tolerate these microbes very well.

The healthy, helpful bacteria that live in and on your body support your immune system, play a key role in your nervous system and help with digestion.

Probiotics reduce inflammation naturally, which can have a significant impact on a number of diseases related to the inflammatory response.

Taking care of your gut microbiome is key to long-term health and well-being.

In order to ensure you have a nourishing environment to support probiotics, you should eat plenty of prebiotics, including fiber.

You should also avoid smoking, excess stress, alcohol, and other habits that can increase inflammation, suppress your immune system, and interfere with the healthy gut environment.

Probiotics have been widely studied for their numerous health benefits.

The scientific literature points to significant positive effects from probiotics in many areas of your health.

These include improved digestion, reduction in blood pressure, clearer skin, improved liver function, a stronger immune system, improved cognition and mental health, and a reduction in diabetes and heart disease markers.

Eating foods rich in probiotics and prebiotics will help you naturally increase the number of beneficial microbes in your system.

You can also take a high-quality probiotic supplement in order further to meet your health and wellness needs.