If you’ve ever looked at the back of a Greek yogurt container and seen terms like L. Bulgaricus, S. Thermophilus, and L. Acidophilus in italics, you’ve encountered probiotics. Probiotics, defined by the International Scientific Association for Probiotics and Prebiotics (ISAPP) as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host,” are linked to a variety of health benefits. They can be found in yogurts, teas, makeup, skincare products, and supplements. Should you incorporate probiotics into your routine? As a registered dietitian, I often address this question from clients looking to make informed decisions about their dietary choices.
Ingesting probiotics can help support a healthy digestion and immune system while reducing inflammation. Your body hosts trillions of microbes, with most residing in your colon. Maintaining a balance between beneficial and harmful bacteria is crucial for ideal gut health. Factors like illness, diet, stress, and more can disrupt this balance, leading to dysbiosis, which can result in various health issues. Regularly consuming probiotics can help prevent dysbiosis and contribute to a healthy gut microbiome by reinforcing the gut lining, producing vitamins, neutralizing toxins, and producing beneficial short-chain fatty acids.
While probiotics offer numerous benefits, they may not be necessary for everyone. The efficacy of probiotic supplements can vary due to individual differences in gut microbiomes. Furthermore, many probiotic strains may be inactivated by stomach acid and digestive enzymes before reaching the colon. Prebiotics are vital for gut health, but they can cause bloating in some individuals.
In general, healthy adults may not need daily probiotic supplementation. However, certain circumstances, such as GI conditions or ongoing digestive discomfort, may warrant probiotic use under the guidance of a healthcare provider. Individuals with IBS may benefit from specific probiotic strains, but probiotics are not always the first line of treatment for these conditions. If considering a probiotic supplement, consult with a healthcare provider to assess if it’s right for you.
Maintaining a diverse plant-based diet, consuming fermented foods, limiting processed foods, added sugars, and alcohol, and managing stress are essential for gut health. Unless immunocompromised, taking a probiotic supplement is generally safe for most individuals. Focus on incorporating probiotic-rich foods rather than relying solely on supplements. Choose a probiotic that suits your individual needs, and prioritize overall lifestyle and dietary habits for optimal gut health.
