Do Probiotics Work?
Is this actually true?
Generally speaking, probiotics help and are good for you. They also might be a complete waste of money.
The idea is that probiotics can help rebalance your gut microbes as good bacteria, so the “good” bugs outweigh the “bad.” They come in supplemental form and are found in fermented foods.
Fun fact: Based on the current evidence, fermented dairy, such as yogurt and kefir, is the only food that can be considered probiotic.
Kimchi, kombucha, miso, nato and sauerkraut are all items you’ve heard of when researching probiotics. They can contribute to a healthy diet but can not be considered a probiotic because they don’t contain the types of bacteria that fit the definition.
Here’s where it gets tricky.
There are hundreds of strains of gut bacteria. And if consumers don’t choose the right probiotic for the right ailment, they’ll get no benefit. It depends on the individual’s circumstances, according to Gabrielle Fundaro, PhD, who’s one of the world’s foremost experts on gut health and probiotics.
In fact, based on research, there are only a few known conditions that probiotics help with. (Spoiler alert: Fat loss isn’t one of them.)
So what do probiotics work for?
How do you choose one? And how do you know if it’s working?
Here’s what we know from research:
► Probiotics are most likely to help: IBS, ulcerative colitis, antibiotic-associated diarrhea, H. pylori, and infectious diarrhea and C. diff
► Probiotics aren’t likely to help: metabolic health, digestion, mental health, fat loss, or “leaky gut” (+ more)
► Probiotics DO NOT need to be refrigerated
► It’s best to take probiotics right before meals
► Symptoms should improve within 4 weeks (if it’s working)
You should watch out for and avoid anyone or anything claiming:
gut dysbiosis, gut imbalance, or leaky gut is the cause of any disease
the probiotics they’re selling you can diagnose, treat, cure, or prevent dysbiosis or leaky gut
you need to supplement, detox, or do a “gut reset” to solve your gut health problems
they can design a specific diet for you based on the microbes in your gut
there’s a specific profile of a “healthy” gut or dysbiosis
they have the ability to directly modify your gut microbiota in a specific way
studies from rodent or cell culture are a direct representative of the human gut microbiome
The big takeaway here: If you’re considering a probiotic, you want to make sure the one you choose has the right strains for your ailment. Don’t just go with a mainstream brand or item that has a label that states it contains probiotics and assume it’s healthy. It’s more complicated than that which is why you should always ask your doctor for recommendations and instructions or talk to a registered dietitian or nutritionist.
