Probiotics keep your gut healthy, here's how to choose the right one for you

Fermented foods like yogurt, kefir, kombucha, sauerkraut, kimchi, tempeh, and miso provide an ideal environment for beneficial bacteria and produce healthful byproducts like short-chain fatty acids. (Image: Canva)

If you’re seeking the best probiotics for your health, you likely appreciate the significant role your gut microbiome plays. With trillions of microorganisms aiding in digestion, maintaining the balance of beneficial bacteria in your gut is crucial. However, determining the right probiotics can be challenging with so many options available.

Understanding probiotics

Probiotics are beneficial microorganisms, often bacteria similar to those found in your gut, that help maintain a healthy balance of gut bacteria. This balance is vital for digestion, immune function, and overall health, says Delhi’s Vinayak IVF Dr Anjali Kanwar, disruptions in the gut microbiome, caused by diet, stress, or antibiotics, can lead to health issues. Probiotics can help restore this balance by replenishing the beneficial bacteria.

Choosing the right probiotic

To maximise the benefits of probiotics, it’s important to select the appropriate type for your needs. Consider the following factors:

Colony-forming units (CFUs): Effective probiotic products should contain live and active bacterial cultures, measured in CFUs (Colony-forming units). A general guideline is to choose products with at least 1 billion CFUs and well-researched bacterial genera such as lactobacillus, bifidobacterium, bacillus, or saccharomyces boulardii, says the expert. Consulting a Dr can help determine the right CFU count for your specific condition. Different health issues may require different CFU counts, so professional guidance can be crucial.

Types of bacterial strains: Different bacterial strains offer various health benefits. For instance, lactobacillus strains are known for enhancing digestion and immunity, while bifidobacterium strains support bowel regularity, says Kanwar. Products with a combination of strains, or multispecies formulas, can provide a wider range of benefits. Research specific strains to ensure they match your health needs, as some are more effective for certain conditions than others.

Storage and expiration: Proper storage is essential for maintaining the effectiveness of probiotics. Many require refrigeration to keep the bacteria alive. Check product labels for storage instructions and be mindful of expiration dates, as the potency of CFUs can diminish over time. Look for encapsulated probiotics with a food source like inulin to ensure viability on the shelf. These formulations can help protect the bacteria from heat and moisture, preserving their effectiveness.

Brand reputation and research: Since probiotics are not regulated by the FDA, it’s crucial to choose reputable brands that invest in scientific research. Avoid generic store brands and opt for name-brand products that have been tested for effectiveness, says Kanwar. Reviewing scientific studies can help confirm that a product meets your health needs. Brands that conduct clinical trials and publish their findings are generally more reliable.

Probiotic foods vs. supplements

Kanwar says that while probiotic supplements are popular, many experts suggest that probiotic-rich foods are often a better choice. Fermented foods like yoghurt, kefir, kombucha, sauerkraut, kimchi, tempeh, and miso provide an ideal environment for beneficial bacteria and produce healthful byproducts like short-chain fatty acids. These byproducts support immunity, reduce inflammation, and improve cholesterol levels. Incorporating these foods into your diet can be a natural and effective way to boost your gut health.

What to avoid

Probiotics can cause bloating and gas initially, indicating that they are working. However, individuals with compromised immune systems or critical illnesses should avoid probiotics. Always check labels for potential allergens and consult a healthcare provider before starting any new probiotic regimen. It’s important to be aware of any underlying health conditions that may be affected by probiotics.