There is so much research showing how probiotics positively affect our health, but it can be confusing when it comes to understanding supplementation and how to include probiotics in your wellness routine. In this blog post, I’m sharing why gut health is so important, what to look for and what to avoid with probiotic supplementation.
Why is gut health so important?
Digestion is the number one healing priority in the body because every system in the body is impacted by digestion. If we aren’t able to properly break down and absorb nutrients or we’re experiencing chronic digestive distress, the overall health of the body will suffer.
Gut health impacts our sleep, mood, thoughts, energy, immunity, thyroid health, hormones, digestion, and more.
A few quick facts about the gut:
More than 90% of the body’s serotonin (the “happy hormone”) lies in the gut
More than 50% of the body’s dopamine lies in the gut
70-80% of the immune system is found in the digestive system
The gut and the brain are connected via the vagus nerve which runs from the brain stem to the colon
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What is the microbiome?
Our body is home to trillions of microbes, which is collectively known our microbiome. Recent research estimates that the overall number of microbes in our body equals the number of human cells!
Your microbiome is unique, just like your finger print. It is made up of different strains of bacteria, yeast, and other microbes, which can change depending on your external and internal environments and diet. Different parts of the body such as the skin, nose, ears, mouth, vagina, and gut have their own ecosystem of microbes.
What are probiotics?
Probiotics are living microbes that protect the gut lining. They are often referred to as “beneficial” or “good” bacteria. There are many different strains of probiotics, the most well-studied being Lactobacillus, Bifidobacterium, and Saccharomyces (technically a yeast).
Humans have depended on these beneficial bacteria for millions of years. Our ancestors came into contact with microbes through the soil and by consuming traditionally fermented foods. Our microbiome helps create a healthy environment that supports optimal health of the body.
In the gut, probiotics function by producing antimicrobial properties that kill off other pathogens. In some cases, you may experience a Herxheimer reaction when these pathogens are being killed off, including bloating, cramping, loose stools, and/or fatigue. These symptoms can last 2-3 days and are often a sign that the probiotic is doing what it is supposed to.
The Importance of Prebiotics
Prebiotics are non-digestible fibers that are fermented by bacteria in the colon (large intestine). They feed the probiotics you already have and help to increase the good bacteria in the gut. This is why prebiotics are just as important as probiotics! The two work together as a team to improve gut health.
When probiotics consume prebiotics, they create nutrients that we are able to absorb. Prebiotics have also been found to protect against intestinal inflammation and improve mood.
Foods that are high in prebiotics include onions, garlic, chicory root, asparagus, dandelion greens, Jerusalem artichoke, apples (with the skin, so make sure they are always organic!), leeks, unripe (green) banana, fennel bulb, beetroot, jicama, and oats (always look for sprouted, gluten-free oats - they are easier to digest and are less likely to be cross contaminated with pesticides).
I recommend food sources of prebiotics over isolated powdered supplementation because the nutrients and the fiber content of whole foods are superior. Prebiotic supplementation often increases symptoms like gas, bloating, and constipation, especially if you aren’t drinking enough water while using them.
If you want to supplement with prebiotics, look for brands that are synbiotic blends, which contain probiotics and prebiotics. I have listed a high quality option below.
What is dysbiosis?
Dysbiosis occurs when there is a microbial imbalance in the microbiome. This occurs when non-beneficial or pathogenic bacteria proliferate and overtake the good bacteria. You actually have some pathogenic bacteria in your microbiome, but they won’t cause harm unless an imbalance occurs.
Dysbiosis can result from antibiotic use, the overconsumption of processed carbohydrates, stress, food sensitivities, and excessive alcohol consumption. When dysbiosis occurs, it’s a clear sign that there is dysfunction in the digestive tract. Low stomach acid and enzyme output are the primary reasons that dysbiosis occurs — pathogens cannot flourish in the acidic GI environment.
What do probiotics do?
Studies show probiotics have been found to:
improve bloating
regulate the immune system
positively impact the gut-brain axis
lower cholesterol
improve antibiotic associated diarrhea
PubMed is a great resource for the most up-to-date research on probiotics!
Ways to Support the Microbiome
Eat probiotic foods
Eat prebiotic foods
Take a probiotic supplement
Avoid overuse of antibiotics and anti-bacterial products
Probiotic Foods
Probiotic foods include fermented foods like kimchi, sauerkraut, kefir, coconut kefir (if sensitive to dairy), kombucha, organic miso, and yogurt. You can ferment vegetables such as asparagus, mushrooms, cucumbers, and carrots at home for an easy and inexpensive source of probiotics.
The fermentation process creates billions of beneficial bacteria that are easily absorbed by the body. Probiotic foods are easy to include every day with your meals. If you’re new to probiotic condiments such as kraut or kimchi, start with a tablespoon at each meal for a few days and then increase by a spoonful. Start slow with probiotic drinks, beginning with 1/4-1/2 of a bottle of kombucha or 1/2 cup of kefir.
Look for brands that use traditional fermentation methods and organic vegetables. For example, traditional sauerkraut should be made with cabbage, filtered water, and salt — no vinegar!
Eating Enough Fiber
It’s pretty clear that eating a diet high in nutrient-dense, whole foods is ideal for overall health. Fiber rich fruits and vegetables improve digestion and help feed your microbiome. Make sure you’re eating plenty of the foods listed above to provide energy to the probiotics already in your microbiome. Aim to eat at least two fruits or vegetables at each meal and include different colors throughout the day.
Eat organic as often as possible. If you’re following a budget, use EWG’s Dirty Dozen list to see what produce you should always buy organic. These fruits and vegetables are the most heavily sprayed with toxic pesticides. The EWG’s Clean Fifteen list shows what produce you don’t always need to buy organic.
Never buy genetically modified produce as these crops are sprayed several times with pesticides throughout the growing and harvesting processes. Look for both the Non-GMO Project Verified and USDA Organic labels, both pictured blow.
It’s also very important that you are breaking down the food you’re eating. Many people increase fiber and find that it actually makes digestive symptoms worse. If you experience bloating, gas, burping, acid reflux, constipation, or see food in your stool, you are most likely lacking the ability to break down food. Digestive bitters and digestive enzymes can be helpful tools to support digestion. I highly recommend working with a practitioner before attempting to fix your digestive system on your own!
Probiotic Supplements
Probiotic supplements contain strains that are native to your own microbiome. Supplementation offers targeted strands that can directly impact the gut. Just like any supplement, not all probiotics are created equal.
A high quality probiotic should be able to withstand your acidic GI tract (stomach acid kills bacteria) and have a good shelf life. Look for brands that have had third party testing to verify the survivability of the probiotic supplement — most commercial brands will have less colony forming units (CFUs) than advertised by the time it gets into your hands at the store. Avoid brands that contain dairy, soy, sugar, gluten, and other unnecessary ingredients like fillers and gums.
There are brands that require refrigeration or are shelf-stable. The shelf-stable brands are easier to take on the go but they are more sensitive to light and heat.
You want a brand that has a diversity of well-researched strains, but has also been tested for efficacy as a whole product. Many conventional companies put well-tested strains together but don’t actually test the supplement to see if they actually work together to repopulate the gut.
Spore-based (or soil-based, you’ll sometimes see both) probiotics are superior because they are able to survive the digestive process better than regular probiotics. These organisms cover themselves in a thick coating which protects them from the acidic environment of the upper GI tract. Spore-based organisms are found naturally in soil and humans have evolved with these microbes for thousands of years.
A probiotic’s dose is defined by the amount of living bacteria per serving, referred to as colony forming units (CFUs). Spore-based probiotic brands contain 3-10 billion CFU, which is lower than most conventional brands (15-100 billion CFUs). Soil-based probiotics don’t require as high of a concentration because of their higher survivability compared to conventional brands.
Symptom improvement can include more consistent bowel movements (1-2 times per day), less bloating, less stomach aches, and decreased diarrhea. Every microbiome is different, so you may need to try different brands before you find one that works best for you.
If you’re new to probiotic supplementation, start with a lower dose and work your way up. Most brands recommend starting with half a capsule and then increasing to the full dose listed on the packaging.
You can take probiotics consistently even after major digestive symptoms resolve. After two to three months of supplementation, check in with your symptoms and see whether you need more supplementation. If your symptoms have resolved, you can maintain your microbiome with probiotic foods and prebiotics. Remember that stress, sickness, certain foods, and medications can impact your microbiome, so you can continue probiotic supplementation when this happens.
It takes at least three weeks for spore-based supplements to increase beneficial bacteria and could take up to 16 weeks of supplementation to rebalance the microbiome. Depending on how severe your digestive symptoms are, you may need to take them longer and at stronger doses.
It’s important to understand that if your diet, lifestyle, stress levels, and sleeping habits aren’t optimal, supplementation won’t make much of a difference! If you’re experiencing major digestive distress, you should work with a qualified practitioner to see if other pathogens may be present and if deeper digestive support is needed.
Since every microbiome is different, certain probiotics may not work for you. If you find no changes to your symptoms, try increasing your dose. If there are still no changes, try a different brand.
Antibiotic and Anti-bacterial Overuse
Antibiotics are valuable, life-saving medications and there is a time and a place for using them. They kill both the beneficial and pathogenic bacteria. Recently, it’s becoming clear that their excessive use is harming our environment and our health.
There is a direct relationship between antibiotic consumption and the emergence of resistant bacteria strains, which is a major health crisis. Overprescribing and the low number of usable antibiotics on the market have contributed to this. The heavy use of antibiotics in conventionally raised livestock impacts the environment and also exposes consumers to antibiotics through food, furthering the resistance crisis. Consume pasture-raised, grass-fed animal products avoid your contact with antibiotics and support the environment.
Anti-bacterial products negatively affect the microbiome of our skin. The FDA recently banned anti-bacterial products like hand sanitizer and body wash after data suggested long-term exposure to these products could lead to bacterial resistance or hormonal issues. We rely on the trillions of microbes that make up our microbiome for optimal health, and over-using anti-bacterial products impacts this fragile ecosystem.
What Brands Are the Best?
As mentioned above, it is best to use a spore-based probiotic supplement that has been tested for efficacy and survivability. There are some non-spore brands that use acid-resistant capsules that have been tested to show survivability as well.
The brands I list below are meant for educational purposes only. If you are interested in learning more about specific probiotics, I recommend doing your own research and working with a qualified practitioner. Always talk with your doctor before using any supplement.
MegaSporeBiotic - a 100% spore-based, broad-spectrum probiotic clinically shown to maintain healthy gut barrier function. You can only get this probiotic through a qualified practitioner.
Just Thrive - a 100% spore-based probiotic. This has one less strain than MegaSporeBiotic, has a slightly lower price point, and can be found at some retail supplement stores.
Terraflora - a soil-based synbiotic blend that contains probiotics and prebiotics
Proflora 4R - a spore-based combination probiotic that also contains Quercetin, Aloe Vera, and Marshmallow root, which are anti-inflammatory and soothing ingredients.
ProBiota HistaminX - contains probiotic species that have been found to not increase histamine in the gut. This is an option for those dealing with histamine intolerance.
Ther-Biotic Complete - a 25 billion CFU probiotic that contains a synergistic blend of strains.
Who should avoid probiotics?
Those with compromised immune systems may experience adverse reactions to probiotic supplementation. Talk with your doctor to weigh the pros and cons of supplementation. If you have Candida or SIBO (small intestinal bacterial overgrowth), you should avoid taking probiotics right after finishing an eradication protocol. Taking probiotics while dealing with these overgrowths could make your symptoms worse.
You want to avoid probiotic supplementation too close to antibiotic doses during an antibiotic treatment. Again, work with a practitioner who understand this timing and what strands have been found to be beneficial during antibiotic use.
Talk with your doctor before starting any type of supplementation, especially if you are pregnant or breastfeeding.
*The materials and content within this blog post are intended as general information only, and are not to be considered a substitute for professional medical advice, diagnosis, or treatment.
