I remember the first time I heard about probiotics. I was at the pharmacy refilling my permanent antibiotic for hormonal acne. The pharmacist knew me by name (and probably my medication) because I was on 26 prescription medications at the time. The pharmacist spoke to me about the risks of long-term antibiotic usage, which I’ve since discussed in my article, The Truth About Antibiotics.

Of course, back then, I was not natural-minded and thought the antibiotics were the best option (it sure did beat the birth control they tried insisting I needed). Nonetheless, the pharmacists recommended adding a probiotic to counteract the potential risks of the long-term antibiotic. When I asked for a recommendation, they said there was no difference and urged me to grab whatever was on sale, so I did (buy one, get one free).

Looking back, the pharmacists’ probiotic recommendation was great advice, but suggesting that all probiotics are created equally was inaccurate. Today, I will ensure you have the knowledge I needed back then to make an informed decision.

If you read my post, The Truth About Antibiotics, you know how over-prescribed they are, resulting in detrimental effects on gut health. When the gut microbiome is disrupted, negative symptoms can ensue from the overgrowth of bad bacterial strains or yeast. Some signs that your gut microbiome needs help include:

• Low back pain (with no apparent physical cause)
• White/yellow coating on the tongue
• Chronic congestion or mild productive cough
• Bloating/pain in the center of the abdomen, just below the ribs
• Tiny white bumps on arms or legs
• Trouble falling asleep before 2/3 a.m., or waking between 2 and 4 a.m. and being unable to fall back to sleep
• Difficulty waking/feeling alert in the morning
• Mild, aching pain around joints or along the inside/outside of arms and legs (feels like you need to stretch/move, but that doesn’t quite make it go away)
• Urine has a bacon-like smell (this can also be a urinary tract infection)
• Intense and frequent sugar cravings
• Inability to lose weight, despite diet/exercise changes
• Frequent heartburn
• Irregular menstrual cycle

Check out my article, The Importance of Gut Health, for more information, including beginner, intermediate, and advanced steps to take charge of your gut health.

Research-Backed Health Benefits of Probiotics

Probiotics are live microorganisms consumed through fermented foods, yogurt, or supplementation (1). Although microorganisms are usually seen as harmful (especially bacteria, viruses, protozoans, and fungi), some are beneficial. Probiotic microorganisms are considered “good” or “friendly” bacteria that can provide health benefits when consumed, such as:

May Balance Gut Bacteria

The gut microbiome is a distinct ecosystem characterized by good and bad bacteria, viruses, fungi, and parasites (2). These organisms live in harmony until something comes along and unbalances them. Of course, too much bad bacteria or too little good can cause an imbalance, leading to digestive issues, allergies, mental health problems, and even obesity (3).

Thankfully, probiotics can provide health benefits when consumed (4). Since probiotics offer a variety of bacteria in the gut, they can help restore the gut’s natural balance (5). Additionally, a variety of bacteria in the gut may help reduce the risk of diabetes, inflammatory bowel disease (IBS), and psoriatic arthritis (6). Garden of Life’s Restore Probiotic is a great gut-balancing probiotic, especially for restoring gut health after antibiotics.

May Improve Digestion

Your diet is vital to your health, but so is being able to digest it properly. Unfortunately, digestive diseases affect approximately 60 to 70 million people in the United States, and over one million Americans suffer from inflammatory bowel diseases like ulcerative colitis and Crohn’s disease (7,8). Thankfully, certain probiotic strains may help.

Research indicates that Bifidobacterium and Lactobacillus strains have improved symptoms of mild ulcerative colitis and irritable bowel syndrome (9,10). One study found that the probiotic strain E. Coli Nissle was just as effective as medications in managing and maintaining ulcerative colitis symptoms (11). Another study noted that probiotic supplementation reduced the risk of severe necrotizing enterocolitis (a life-threatening intestinal disease) by 50 percent in premature infants (12). MaryRuth’s Gut Flora Health+ Enzymes is a great pre and probiotic blend for digestion.

May Address Diarrhea

Due to the harmful effects of antibiotics on gut bacteria, doctors often recommend eating yogurt when taking them. One of the most common uses for probiotics is for diarrhea (a side effect of antibiotics). Studies note that probiotics can prevent and reduce the severity of diarrhea (13,14). Probiotics can also improve other causes of diarrhea, not just antibiotic-associated diarrhea.

A study review found that some probiotic strains can lessen the duration of infectious diarrhea by an average of 25 hours (15). One study found that probiotics helped reduce travelers’ diarrhea by 8 percent while lowering the risk of other causes in children by 57 percent and 26 percent in adults (16). Another study noted that Lactobacillus rhamnosus, Lactobacillus casei, and the yeast Saccharomyces boulardii are most commonly associated with reducing the risk of diarrhea (17,18). Garden of Life’s Once Daily Women’s Probiotic, Once Daily Men’s Probiotic, or Kid’s Probiotics+ with Vitamin C & D are great options for a standard probiotic.

May Promote Heart Healthy

Unfortunately, heart disease is the world’s number one cause of death (19). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, you can at least take steps to lower your overall risk. That’s where probiotics come in, which may promote heart health by reducing bad (LDL) cholesterol and blood pressure.

Bile is a naturally occurring fluid produced in the liver and stored in the gallbladder that aids digestion and consists mostly of cholesterol (20). Certain lactic acid-producing bacteria may help reduce cholesterol by breaking down the gut’s bile (21). By breaking down the bile, probiotics potentially prevent it from reabsorbing in the gut and entering the blood as cholesterol (22).

A review of five studies found that eating probiotic yogurt for 2 to 8 weeks reduced total cholesterol by 4 percent and bad cholesterol by 5 (23). One study review found that consuming probiotics lowers blood pressure (24). Another study noted that supplementation must be at least 10 million colony-forming units (CFUs) daily for eight weeks to experience blood pressure benefits (25).

May Improve Allergy & Eczema Symptoms

Allergy symptoms occur when your body’s immune system responds to foreign objects by releasing histamines, causing inflammation and attracting white blood cells to isolate the culprit and fight it off (26). Then there’s eczema (or atopic dermatitis), which can be triggered by allergies but not always (27). Thankfully, certain strains of probiotics may reduce the severity of allergies and eczema.

One study found that infants with eczema fed probiotic-supplemented milk had improved symptoms compared to infants fed milk without probiotics (28). Another study followed the children of women who took probiotics during their pregnancy and found that the children had an 83 percent lower risk of developing eczema during their first two years of life (29). A final study noted that some probiotics may reduce inflammation responses in people with milk or dairy allergies (30).

May Support the Immune System

If you read my post, The Importance of Immune Health, you know the immune system protects the body from outside invaders, such as bacteria, viruses, fungi, and other toxins (). When you support your immune system, you can improve your body’s ability to fight sickness. Thankfully, probiotics may help the immune system by inhibiting the growth of harmful gut bacteria (32).

Some probiotics have demonstrated the ability to promote the production of natural antibiotics in the body, supporting immune cells like IgA-producing cells, T lymphocytes, and natural killer cells (33,34). One study found that taking Lacticaseibacillus rhamnosus reduced the frequency and severity of respiratory infections in children by 17 percent (35). Another study demonstrated that Lactobacillus crispatus reduced the risk of urinary tract infections (UTI) in women by 50 percent (36). Garden of Life’s Immune+ Probiotic is great for general immune health, while Urinary Tract+ Probiotic is great for UTI and general UT health.

May Improve Mental Health

Worldwide, 970 million people struggle with mental health, resulting in approximately 8 million deaths annually, accounting for 14.3% of deaths worldwide (36). As mentioned in my post, Foods to Improve Mental Health, when something transpires, inducing substantial mental or emotional pain, it’s called a “gut-wrenching” experience for a reason–because studies have linked gut health to mood and overall mental health (37).

One study review found that 1 to 2 months of supplementing Bifidobacterium and Lactobacillus probiotic strains can improve anxiety, depression, autism, obsessive-compulsive disorder, and memory (38). Another study found that consuming 100 grams of probiotic yogurt or a probiotic supplement daily for six weeks improved depression, anxiety, stress, and general health (39). A great mental health probiotic is Garden of Life’s Mood+ Probiotic.

May Aid In Weight Loss

Weight management is a challenge for most people in the U.S., with more than 70% of American adults being overweight (0). Excess body weight is a common contributor to type 2 diabetes, the most common type of diabetes. Being overweight increases your risk for type 2 diabetes, heart disease, and stroke (1).

Probiotics may help with weight loss for several reasons. For example, some probiotic strains help prevent the absorption of dietary fat in the intestine, which is then excreted through feces instead of storing it in the body (42). One study noted that probiotics can modulate the gut microbiota-SCFA-hormone axis, releasing hormones like glucagon-like peptide 1 (GLP-1), which can be therapeutic for obesity and diabetes (43). GLP-1 agonists are a medication class that can help manage blood sugar (glucose) levels and obesity, which can slow digestion, resulting in feeling fuller, burning fewer calories, and storing less fat (44). In another study, those who supplemented Lactobacillus gasseri for 12 weeks had an 8.5 percent reduction in belly fat (45). A great weight management probiotic is MaryRuth’s Wight Management+ Probiotic.

How to Understand Probiotic Doses & Strains

When determining probiotic dosages, at least 1 billion colony-forming units (CFUs) are a general rule of thumb (46). Typical probiotic doses range from 5 to 10 billion CFUs for children and 10 to 20 billion CFUs for adults (47). The two most common species of probiotics are Lactobacillus and Bifidobacteria, and each species has strains with unique health benefits that even mainstream sources acknowledge.

• Bifidobacterium bifidum may help with Helicobacter pylori infection, irritable bowel syndrome, constipation, lung infections, ulcerative colitis, necrotizing enterocolitis, pouchitis, some types of diarrhea, and even intestinal bacteria restoration following chemotherapy (48).
• Bifidobacterium infantis may help with ulcerative colitis, chronic fatigue syndrome, psoriasis, and even abdominal pain, especially associated with irritable bowel syndrome (49).
• Bifidobacterium lactis may help with colic, constipation, irritable bowel syndrome, cavities, hay fever, diarrhea, and respiratory tract infections (50).
• Bifidobacterium longum may help with eczema, athletic performance, constipation, and colic (51)
• Lactobacillus acidophilus may help with diarrhea, vaginal inflammation, yeast infections, urinary tract infections, constipation, inflammatory bowel disease (IBD), irritable bowel syndrome, gum disease, and lactose intolerance (52).
• Lactobacillus gasseri may help with hay fever, asthma, common cold, diarrhea, indigestion, and obesity (53).
• Lactobacillus plantarum may help with eczema, high cholesterol, irritable bowel syndrome, ulcerative colitis, diarrhea, constipation, and even prevent the common cold or other respiratory tract infections (54).
• Lactobacillus reuteri may help with stomach pain, colic, constipation, diarrhea, Helicobacter pylori (H. pylori) infection, high cholesterol, eczema, canker sores, and diabetes (55).
• Lactobacillus rhamnosus may help with diarrhea, irritable bowel syndrome, gut health, cavities, urinary tract infections, weight loss, insulin sensitivity, cholesterol levels, allergies, and acne (56).

Then, of course, there are foods naturally rich in probiotics, such as fermented foods. Some examples of fermented foods include (57,58):

• Pickles (brined; not vinegar/canned)
• Kombucha
• Water kefir
• Coconut kefir
• Homemade fruit/veggie ferments
• Yogurt
• Kimchi
• Apple cider vinegar
• Sourdough bread
• Sauerkraut

Probiotic Supplement Recommendations

When looking for the right probiotic, it’s important not to get caught up in dosages. Although the dose is important, it is not the only factor to consider. Ingredients are just as important. A quality probiotic will be free from additives like sugar, food coloring, methylcellulose, and magnesium stearate that counteract its health benefits. Aside from the probiotics mentioned above, I recommend a few other options, such as:

• Flora Biome 3-in1 Live Probiotic is a certified organic probiotic, prebiotic, and postbiotic derived from the fermentation of 10 probiotic strains. Each serving delivers 50 Billion CFU of live-culture probiotics and 19 fermented herbs to promote the growth of gut bacteria.
• Garden of Life Once Daily Probiotic provides 30 billion CFU with 14 probiotic strains (including clinically studied probiotics), plus prebiotic fiber, for daily digestive and immune health support.
• Klaire Labs Ther-Biotic Complete is a premium daily support blend offering 25 billion CFU and 12 well-studied probiotic species. These capsules are in a base of chicory-derived prebiotic inulin to support optimal gut, immune, and gastrointestinal health.
• MaryRuth’s Organic Liquid Probiotic is formulated to help support a healthy microbiome and digestive tract with a blend of 12 probiotic strains. A healthy microbiome is important in promoting gut lining health, which supports a robust immune system.
• Ora Trust Your Gut is a premium-quality vegan probiotic and prebiotic supplement blend for daily use. The capsules feature plant-based cultures, including prebiotic fiber from organic Jerusalem artichoke and tapioca.
• Seeking Health ProBiota Infant is a digestion supplement containing a specialized probiotic blend of 7 researched Bifidobacterium strains to support gut and immune health. These capsules are acid-resistant to support the delivery of probiotics to the gut.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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