Probiotics are a type of "good" bacteria found in some foods and supplements. We usually think of bacteria as something that can cause diseases or other problems. But probiotics can help keep your gut healthy.
Your body doesn't need probiotics. You already have healthy bacteria in your gut — they make up a collection of bacteria, fungi, and viruses called the microbiome. But taking probiotics usually doesn't hurt, and adding them to your diet might help.
What Are the Benefits of Probiotics?
Probiotics may lower the number of "bad" bacteria in your gut that can cause illness or inflammation. They can also replace those problem germs with good or helpful bacteria.
Researchers are studying when and how probiotics might best help. There's more research available for some illnesses than for others. Probiotics might help people with:
Diarrhea, especially when it's linked to specific antibiotics. Probiotics also might help with infectious diarrhea, especially in children.
Inflammatory bowel diseases (IBDs), including Crohn's disease and ulcerative colitis. Some probiotics might keep ulcerative colitis in remission (a state of little to no disease activity) and prevent Crohn's disease from relapsing and getting worse.
Irritable bowel syndrome (IBS). Probiotics can sometimes help ease symptoms, including stomach pain, bloating, gas, diarrhea, and constipation.
There are many different types, or "strains," of probiotics. "Different strains have different benefits, such as helping to support immune function, digestion, and overall gut function," says Alyssa Simpson, RDN, CSDH, CGN, digestive health dietitian. "Certain strains can be helpful in different situations. For example, some strains are better suited for IBS-related diarrhea, others after antibiotics, or others are studied to use alongside treatment for specific gut infections like H. pylori.”
What Are the Risks of Probiotics?
Because these good bacteria already exist in the body, they’re considered safe for most people. But there are some things to consider.
They might cause mild stomach problems, especially in the first few days of taking them. You might have stomach upset, gas, diarrhea, or bloating. Those symptoms usually go away after your body gets used to them.
If you have an immune system problem or another serious health condition, you may have a greater chance of issues. Some reports have linked probiotics to serious infections and other side effects. The people most likely to have trouble are those with immune system problems, people who've had surgery, and others who are critically ill. Don't take probiotics if you have any of those issues.
Always talk to your pediatrician before giving probiotic supplements to your child. If you're pregnant or nursing, you should also talk to your doctor before you try one.
Most probiotics in the U.S. are sold as dietary supplements. That means the companies that make them don't have to test their products and show that they work or are safe. So, more research is needed to confirm that probiotics are effective.
Ask your doctor which probiotics are the right ones for you. Be sure to stop taking them if you have any problems.
Probiotics vs. Prebiotics
Probiotics are live, gut-friendly bacteria, while prebiotics are food for these bacteria. According to Simpson, prebiotics typically contain certain types of fibers, polyphenols, and resistant starches.
Sometimes, products mix probiotics and prebiotics together. This mixture is called a synbiotic.
What Are Some Probiotics for Women?
Probiotics aren't gender-specific, explains Simpson. However, some strains might help with urinary tract issues and vaginal health. But more research is needed to be sure — for example, some researchers have found no benefit from probiotics for urinary tract infections (UTIs).
Other researchers have found that probiotics might help with yeast infections or bacterial vaginosis (an imbalance of bacteria in the vagina). They might be a helpful addition to antibiotic or antifungal medication, which is still considered the standard treatment.
In particular, the strains Lactobacillus crispatus and Lactobacillus rhamnosus might be good for vaginal health. Both are available as supplements, but L. rhamnosus can also be found in some yogurts and other dairy products.
Should I Take Probiotics?
It depends.
"If you already eat a balanced, fiber-rich diet, you may not need additional prebiotic or probiotic supplements. Most of the probiotics found in foods are the same or close to the good bacteria found naturally occurring in our body,” says Vanessa King, MS, RDN, CNSC, NBC-HWC, and spokesperson for the Academy of Nutrition and Dietetics. Probiotic-rich foods such as yogurt, kefir, kimchi, sauerkraut, tempeh, and miso can help keep your microbiome in check. But if you feel that you might benefit from a supplement, talk to your doctor.
"I generally recommend probiotics for specific reasons for a defined period of time, rather than something to take long-term," says Simpson. For example, she might suggest probiotics for someone whose microbiome has recently been disrupted by antibiotics or infection. She says, "In those cases, probiotics can serve as a helpful bridge while we are working on building back the strength and resilience of their own microbiome through diet and lifestyle."
It's also important to choose the right probiotic.
"If the right probiotic is not paired with the right situation, it can sometimes make the person feel worse instead of better," warns Simpson. So you should talk to a doctor or registered dietitian before starting probiotics.
Takeaways
Probiotics contain live bacteria that may have health benefits. However, more research is needed to understand how probiotics work and what they can help with. Probiotic supplements are not well regulated, so it can be hard to know exactly what you're buying. Your doctor can help you decide if a probiotic is right for you.
Probiotics FAQs
Are probiotics safe for daily use?
"It depends on your overall diet and health," says King. "When it comes to probiotic supplements, introduce them slowly. Increasing intake too quickly can lead to gas, bloating, or cramps."
Do I need probiotics if I eat a healthy diet?
Probably not, says Simpson. She emphasizes that probiotics can be a helpful supplement, but they’re not a substitute for a healthy diet.
Why do cardiologists warn against probiotics?
Some recent studies have found that probiotics may have certain health benefits, including lowered blood pressure, cholesterol, and inflammation. Doctors don't warn against probiotics, but they caution that current studies are small or conducted with animals, and more studies are needed to confirm these benefits.
How do you know if you need probiotics?
Probiotics may be helpful for people with certain conditions or those who have recently taken antibiotics. You also might consider taking supplements if you don't eat a lot of naturally probiotic-rich foods, such as yogurt and sauerkraut.
