The truth about probiotics

Hello and welcome to another edition of Your Health Matters! Today, we’re diving into the world of Probiotics. Probiotics are everywhere, from supplements to yogurt labels, and they’re often marketed as the answer to all your gut health woes. They are so popular today that global sales are over $40 billion and only predicted to grow further!

Maybe you’ve tried a probiotic in the past. Did you wonder how long you needed to take it? Or if it even worked?

But here’s a hard truth—while they can be beneficial, probiotics might not be giving you the results you’re hoping for. Let’s break down why probiotics alone may not be working and what you can do to take your gut health to the next level.

What are probiotics?

Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy.

Lactobacillus. This may be the most common probiotic. It's the one you'll find in yogurt and other fermented foods. Different strains can help with diarrhea and may help people who can't digest lactose, the sugar in milk.

Bifidobacterium. You can find it in some dairy products. It may help ease the symptoms of irritable bowel syndrome (IBS) and some other conditions.

Saccharomyces boulardii is a yeast found in probiotics. It appears to help fight diarrhea and other digestive problems.

Probiotic doses are listed as colony forming units (CFUs), which means the number of live strains in each dose. Different brands will have different suggested doses and uses, so it’s important to understand the information listed.

Why your probiotic may not work or may take longer to work

Probiotics don’t work for everyone. Your unique gene makeup, age, health, bacteria you already have in your body, and diet all affect how probiotics work.

Here are a few more reasons why a probiotic may not work:

• The dose isn’t correct (too few CFU).
• You aren’t taking it correctly (with food versus on an empty stomach). Read the label and follow the product directions on how to take it - this is a big issue! So many clients do not take probiotics correctly.
• It’s the wrong strain. Not all strains work for every symptom. Find the right match based on proven studies.
• The product quality is poor (live cultures). One of the biggest challenges with probiotics is their fragile nature. They must survive the process of manufacturing, storage, and your stomach acid in order to be effective in your intestines.
• They were stored improperly. Humidity, heat, and light can also affect probiotics negatively. Some may need to be refrigerated.

How to choose the right probiotic

The biggest points to keep in mind for success are the 3 R’s:

• Right condition. Probiotics don’t work for every condition, so it’s important to match the symptom to the strain.
• Right microbe. The strain matters. (For example, Lactobacillus acidophilus versus Bifidobacterium longum). Consult your doctor or pharmacist for advice and before starting any supplement.
• Right dose (CFU). The dose depends on the health condition or symptom you’re trying to manage. On average, a dose of 5 billion CFU's or higher was found to be more effective than lower doses for treating gastrointestinal conditions. Doses vary by brand. Many brands have multiple strains so be sure to read the label carefully. Doses are also different for children and adults.

Gut Health Beyond Probiotics

Many people believe that taking a daily probiotic supplement will instantly balance their gut, but our gut health is much more complex than that. A healthy gut microbiome requires a range of bacteria, and one type of probiotic may not provide enough diversity.

There's a whole world beyond them that can help maintain a healthy gut. Here are some key elements:

1. Prebiotics: These are non-digestible fibres that feed beneficial gut bacteria. Foods like garlic, onions, bananas, and asparagus are rich in prebiotics.
2. Postbiotics: These are the byproducts of probiotic bacteria. They include beneficial compounds like short-chain fatty acids, which can help reduce inflammation and support gut health.
3. Nutrition Diversity: Eating a wide variety of foods can promote a diverse gut microbiome, which is linked to better health outcomes.
4. Fermented Foods: Foods like kimchi, sauerkraut, and kefir contain live bacteria that can support gut health.
5. Fibre: Both soluble and insoluble fibers are crucial for gut health. They help regulate bowel movements and feed beneficial bacteria.

By incorporating these elements into your diet, you can support your gut health beyond just taking probiotics. It's all about creating a balanced and diverse environment for your gut microbiome to thrive.

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Simple Steps You Can Take

Here are three easy steps to improve your gut health today:

• Add a few prebiotic-rich foods to your weekly meals.
• If you are taking a probiotic, read the label carefully to find the right strain, dose, how to take it, expiration date, and how to store it.
• Try incorporating at least one anti-inflammatory food daily.
• Practice mindful eating by taking 3 deep breaths before starting your meal.

Making small, manageable changes like these can significantly impact how you feel day-to-day, boosting your energy, improving your mood, and supporting long-term health.

Thanks for tuning in to Your Health Matters this week! What other gut health topics would you love to learn more about? Let me know in the comments or send a message—I’d love to hear from you!