If you believe the marketing claims, probiotics can help you with just about anything—IBS, leaky gut, diarrhea, brain fog, and even fat loss.
Generally speaking, probiotics probably won’t hurt, and they might help. They also might be a complete waste of money.
The idea is that probiotics can help rebalance your gut microbes, so the “good” bugs outweigh the “bad.”
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. (That’s 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)
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. So always ask your doctor first and use their recommendation and instructions.
The best food sources of probiotics
Supplements aren't the only way to get a daily dose of probiotics. There are many foods loaded with these cultures of good bacteria. Plain Greek yogurt is a good source of probiotics. Sweeten the taste with fresh berries, which are rich in antioxidants and fiber.
The top sources include
yogurt, especially plain Greek yogurt
kefir, a tangy dairy drink
fermented vegetables such as pickles or sauerkraut.
Foundationally, good nutrition – with plenty of fruits, vegetables, and whole grains – is always a key part of healthy digestion, and adding high-quality digestive supplements can support your gut health. It's very important to look at other factors that influence what goes on in your gut. Sleep, hydration, and stress can all play a role in how well the digestive system functions.
So the stuff that's good for your overall health? It probably also good for your gut. Related article: 6 Tips for a Healthy Gut
What do those practices look like? Some places to start include:
Managing stress
Getting enough sleep
Taking care of your emotional and mental health
Seeking connection through meaningful relationships
Shaping your environment to support your health and wellbeing
This might seem a little anticlimactic if you’re really charged up about getting better gut health.
You CAN build sustainable nutrition and lifestyle habits that significantly improve your physical and mental health. As your coach, I help you make intentional decisions about what you eat and how you move, so you thrive in all aspects of your life.
Maybe it's been a while since you'ce felt the peace of mind that comes with good health, the confidence to do what you truly want, or energy throughout your entire day. Take one small step today, no matter what's going on right now, and schedule a discovery session with me. You deserve to experience everything a healthy lifestyle has to offer.
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