How to choose a probiotic

If you're confused about probiotics, get in line. The number of products out there makes the choice very overwhelming if you don't know what to look for. Let's take a look at what factors to consider when choosing a probiotic.

But first - what exactly do probiotics do?

Probiotics are little helpers that are similar to the good bacteria that live in our gut. They can help to keep our gut in tip-top shape and promote overall health and well-being.

Probiotics are often found in fermented foods like yogurt and kefir, or in supplement form. These little helpers can do a lot of good things for our gut, such as:

• Increasing the variety of good bacteria in our gut: A diverse gut microbiome is associated with better health outcomes. Probiotics can help to increase the diversity of gut bacteria by providing a source of beneficial microorganisms.
• Balancing the gut microbiome: An imbalance of gut bacteria, also known as dysbiosis, has been linked to various health conditions, such as inflammatory bowel disease (IBD), irritable bowel syndrome (IBS) and allergies. Probiotics can help to balance the gut microbiome by increasing the number of beneficial microorganisms and reducing the number of harmful microorganisms.
• Strengthening the gut barrier: Probiotics can help to strengthen the gut barrier, which is the layer of cells that lines the gut and helps to prevent harmful substances from entering the body.

It's worth noting that not all probiotics are created equal, and different strains of probiotics can have different effects on the gut. It's always recommended to consult with a healthcare professional before starting any probiotic supplement regimen.

 

Here's how to choose a probiotic:

Consider the type of probiotic

Different types of probiotics, such as Lactobacillus and Bifidobacterium, have different effects on the body. Research the different types of probiotics and choose the one that best fits your needs.

Look for clinically proven strains: Some probiotic strains have been clinically proven to be effective for certain health conditions. Several probiotic strains have been clinically proven to be effective for certain health conditions. 

Probiotic strains that have been clinically proven to be effective

Lactobacillus acidophilus: This strain has been clinically proven to help with the symptoms of lactose intolerance and improve the balance of gut bacteria.

Bifidobacterium bifidum: This strain has been clinically proven to help with the symptoms of irritable bowel syndrome (IBS) and improve the balance of gut bacteria.

Lactobacillus plantarum: This strain has been clinically proven to help with the symptoms of inflammatory bowel disease (IBD) and improve the balance of gut bacteria.

Lactobacillus reuteri: This strain has been clinically proven to help with the symptoms of colic in infants, and improve the balance of gut bacteria.

Lactobacillus reuteri: This strain has been clinically proven to help with the symptoms of colic in infants, and improve the balance of gut bacteria.

Streptococcus thermophilus: This strain has been clinically proven to help with the symptoms of lactose intolerance and improve the balance of gut bacteria.

Check the CFUs

The recommended CFU count for probiotics can vary depending on the specific strain and the intended use. However, in general, a probiotic should have at least 1 billion CFU (colony forming units) per dose for adults. Some probiotics can have up to 100 billion CFU per dose.

It's worth noting that probiotics are live microorganisms, and their CFU count can decrease over time, especially if they are not stored properly. A product with a higher CFU count at the time of expiration is likely to be more potent than one with a lower CFU count.

It's also important to note that higher CFU counts do not necessarily mean that a probiotic is more effective. The effectiveness of a probiotic depends on many factors such as the strains used, the dosage, and the duration of use, and not just the CFU count.

Check the expiration date

Probiotics are live microorganisms and they can lose their potency over time. Make sure to check the expiration date before purchasing a probiotic.

Consider the delivery system

The most effective probiotic delivery system depends on various factors such as the specific probiotic strains, the intended use, and personal preference. Different delivery systems have different advantages and disadvantages.

Here are some common probiotic delivery systems:

1. Capsules: Capsules are a convenient and easy way to take probiotics. They protect the probiotics from stomach acid and deliver the probiotics to the intestines where they are needed.
2. Powders: Powders can be mixed into liquids or food and are easy to take. However, they may not be as stable as capsules and may lose potency over time.
3. Liquids: liquids are easy to take, but they may not be as stable as capsules and may lose potency over time.
4. Fermented Foods: Foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha are good sources of probiotics. They can be a great way to add probiotics to your diet, but it's hard to know the exact CFU count in fermented foods.
5. Suppositories and Enemas: These delivery systems provide a way to deliver probiotics directly to the colon. It is a good option for people who have difficulty absorbing probiotics orally.

Some things interact with probiotics so always speak to your doc or pharmacist before starting a probiotic