Many clients arrive in my office who want to improve their gut health.
Suboptimal gut flora opens the door for unfriendly microbes to step in and disrupt balance.
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Probiotic basics.
Think of probiotics as little helpers that restore order and help maintain harmony in the gut ecosystem.
Unfortunately, most Americans don’t consume enough of theseprobiotic-rich foodsand drinks.
Even when they do, restoring equilibrium oftentimes requires higher doses of these microorganisms.
That’s where a probiotic supplement comes in.
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Summary
Bifido-what?
Many of my clients say choosing the right probiotic supplement is baffling.
Among these three genera (or families) arespecific species6.Lactobacillus, for instance, includes the individual speciesL.
acidophilus, L. rhamnosus, L. bulgaricus, L. reuteri, and L. casei.
The most commonBifidobacteriumspecies includeB.
animalis, B. infantis, B. lactis, and B. longum.
And at an ever more granular level, there are unique strains (e.g.,L.
lactisBi-07, etc.)
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The most beneficial species areL.
acidophilus, L. plantarum, and L. paracasei.
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A preclinical study foundLactobacillus acidophilussupported the inflammatory response in the gut7.*L.
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Bifidobacteria
TheBifidobacteria(Bifidus) bacteria predominantly live in your colon or large intestine.
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The most beneficial of theBifidobacteriaareB.
lactis and B. longum.
Research shows the benefits forBifidobacteriainmaintaining a healthy bowel9.
boulardiican also outcompete other unfriendly yeast that is cohabitating in the gut.
- If that sounds confusing, don’t worry.
Quality matters for any supplement, and that goes triple for probiotics.
Many commercial brands lack the technology to identify specific strains and how much of that strain each dose contains.
That could mean you get an ineffective or potentially harmful dose.
This is one of the only ways to guarantee a probiotic’s effectiveness.
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And even then, with probiotics, it’s all about survival.
Keep in mind that when supplements contain a specific number of organisms, this number has an expiry eventually.
Unfortunately, many commercial brands don’t measure up.
They are unstable in stomach acid.
Quality control measures aren’t intact, including ensuring supplements have been handled correctly to maintain their freshness.
Moisture slipping into probiotic supplements can reduce their efficacy.
How to choose the best probiotic supplement.
Millions sounds like a lot, but not with probiotic supplements.
You want a probiotic dose that contains billions of organisms.
Start low and increase as you could tolerate it.
Diversity is your best friend.
Your gut is diverse, so your probiotic should be too.
Look for a supplement that contains multiple strains.
Inferior brands might contain only one probiotic species such asLactobacillus acidophilus.
Look for the beneficial strains ofLactobacillusandBifidobacterium, and you may also see species likeStreptococcus thermophilusandSaccharomyces boulardii, among others.
Go for dairy-free.
Watch out for certain binders and fillers.
Read the other ingredients on the label.
check that your probiotics don’t go bad.
Many high-quality shelf-stable probiotics exist.
These do not require refrigeration.
The label should tell you specifically whether or not to refrigerate.
Four targeted strains to beat bloating and support regularity*
How to find the right probiotic dose.
- Take your chosen probiotic on an empty stomach once or twice a day for at least three months.
After that time, reassess and decide if the benefits you achieved warrant continuing or maintaining over the long-term.
Potential side effects of probiotics.
- However, probiotics can be tricky.
Not every probiotic is right for each person.
Sometimes it’s about finding the right fit.
