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Probiotics: What they are, gut health benefits, and how to take them for best results
Probiotics for gut health are beneficial live microorganisms that help balance your microbiome, support digestion and immune function, and deliver the greatest benefits when you choose the right strains and take them consistently as part of your daily routine.
Key Takeaways
- 01.
Probiotics are beneficial live microorganisms that support digestion, immune health, and gut health. They’re commonly found in fermented foods and supplements and are generally safe and easy to incorporate into a daily routine.
- 02.
Probiotics support whole-body health by strengthening the gut and influencing the gut–brain connection.
- 03.
Not all probiotics are the same—different strains support different aspects of digestive health.
- 04.
The best results come from choosing high-quality, research-backed probiotics and pairing them with prebiotics. Prebiotics feed beneficial bacteria, helping probiotics work more effectively and sustain long-term gut health.
What are probiotics?
Probiotics are live microorganisms (often bacteria) that provide health benefits when consumed in appropriate amounts. They are generally safe to consume and can help with gut health, immune health, and support normal gut microbiome function.
How probiotics support gut health
Probiotics play an active role in maintaining and supporting your digestive health. From balancing your gut microbiome to supporting immune and brain function, they influence gut health in several important ways.
- Transiently colonize and support a balanced intestinal microbial community. This can help support digestive health.
- Probiotics support a healthy gut environment by competing to adhere to the gut lining, helping to limit unwanted substances from adhering, and producing organic acids that help maintain a balanced bacterial environment.
- They support gut barrier function. Some probiotics promote mucin production and support your gut walls, which helps support the gut barrier’s natural function.
- Communicating with the brain via the gut-brain axis, probiotics may support neurological health and overall wellness. Probiotics support a healthy gut, which may also support overall well-being.1
Top probiotics for digestive wellness
The best probiotics for your digestive wellness will depend on your individual health needs, as well as each strain’s specific effectiveness. Here are some ideas about strains to try:
Common strains, such as Lactobacillus and Bifidobacterium species, work broadly as well. They are adept at supporting your gut barrier and immune responses.
- Bifidobacterium lactis HN019 is shown to help the growth of healthy bacteria in the gut and support bowel regularity, comfort, and less bloating.
- Lactobacillus acidophilus NCFM is one of the most well-studied strains of L. acidophilus and is shown to support digestive comfort by helping the body break down food.
- Lactobacillus casei LC-11 is shown to help balance the gut microbiome.
- Lactobacillus plantarum LP-115 is shown to support the immune response in the gut.
Choosing the right probiotic supplement
As you search for the right probiotic supplement for your individual needs, it’s important to consider strain-specificity.
The difference between probiotics and prebiotics
Are prebiotics and probiotics the same thing? No, they have different natures and functions. Prebiotics are non-digestible food ingredients (usually certain types of dietary fibers) that act as food for your healthy gut microbiota. They make it through your upper gastrointestinal tract and all the way to your colon intact, where they are fermented by gut microbiota to produce beneficial compounds like short-chain fatty acids (SCFAs).
Probiotics, on the other hand, are live microorganisms that directly add to the population of beneficial microbes in the gut.
Both prebiotics and probiotics play complementary roles in supporting a healthy gut microbiome, working together to aid digestion, immune function, and overall health.
Read more about prebiotics and how to integrate them into your diet.
What are the signs my body needs probiotics?
If you suspect your gut microbiome is out of balance, your body may exhibit these signs, telling you that you could benefit from probiotics.
- Digestive Issues: digestive discomfort, including bloating, gas, or occasional constipation.
- Sugar Cravings: An overgrowth of certain yeasts or pathogenic bacteria in the gut might sometimes drive intense cravings for sugar and refined carbohydrates. Probiotics can help balance the gut microbiome, potentially curbing these cravings.
How long do probiotics take to improve gut health?
The time it takes for probiotics to improve gut health can vary from person to person based on the specific probiotic strain you’re taking, the reason for taking it, and the individual’s baseline gut health.
While some people may notice minor changes (like improved bowel movements or less bloating) within a few days to a couple of weeks, it generally takes longer for the beneficial bacteria to have a significant, lasting impact on the gut microbiome. For noticeable and consistent improvements, it often requires several weeks to a few months of consistent daily use.
FAQs about probiotics and digestive health
Q: What are probiotics?
A: Probiotics are live microorganisms that can provide health benefits when taken in proper amounts.
Q: Are probiotics safe to use?
A: Yes, probiotics are generally considered safe for individuals in good health. As always, consult with your health care provider before taking any supplement.
Q: What benefits can I see from probiotics?
A: Probiotics are generally used to support digestive health.
How to take probiotics
Supporting your gut health ultimately comes down to choosing approaches that fit seamlessly into your routine. Probiotics can be incorporated into your daily routine through diet or supplements. Look for foods that are fermented (dairy products like yogurt, kefir, and cheese, non-dairy options such as sauerkraut and kimchi, fermented cereals, pulses, fruits, and beverages like kombucha), which are great sources of probiotics. Supplements like AG1 are also an easy way to make sure you get a consistent daily dose of probiotics. One scoop a day can help fill nutrition gaps and provide the probiotics you need to promote gut health.*
References:
- Bagga D, Reichert JL, Koschutnig K, Aigner CS, Holzer P, Koskinen K, et al. Probiotics drive gut microbiome triggering emotional brain signatures. Gut Microbes. 2018;9(6):486-496. doi:10.1080/19490976.2018.1460015.
