Taking probiotics for gut health can alleviate digestive issues such as bloating, constipation and diarrhea, as well as other health benefits.
In this article, we look at how probiotics can support gut health and the best ways to use them.
What are probiotics?
Probiotics are live microorganisms, often referred to as “beneficial” or “good” bacteria.
Whilst they live naturally in your body (mainly the gut, skin and mucous membranes), they can also be ingested and can offer health benefits if consumed in adequate amounts.
Probiotics can be found in most fermented foods such as:
Yoghurt, cheese and kefir
Sauerkraut, kimchi, miso, and tempeh
Supplements, in the form of tablets and powders, are another way to ingest probiotics.
The most common probiotic strains are bacteria from the genera Lactobacillus and Bifidobacterium and probiotic yeast Saccharomyces boulardii.
How probiotics can support gut health
Your gut environment, known as the microbiome, teeming with trillions of microorganisms, primarily bacteria, which are a cornerstone of your digestive and overall health.
In a healthy gut, the number of bacteria increases as you move down the intestinal tract, with low levels in the small bowel, and high levels down in the large bowel.
When you ingest probiotics, you introduce beneficial bacteria to your microbiome, which can benefit your gut health in a number of ways:
1. Rebalancing the microbiome
Illness, slow motility, digestive conditions such as SIBO and use of antibiotics result in an overgrowth of harmful bacteria in the gut. This can lead to disruption of the microbiome (also known as dysbiosis) and impact digestive health.
The beneficial bacteria in probiotics can help restore the natural balance of the microbiome by outnumbering harmful bacteria, denying them space and nutrients along the intestinal wall.
2. Alleviating digestive issues
Certain probiotic strains have been found to alleviate:
Bloating
Constipation by helping to regulate bowel movements and increase gut transit time.
The duration and severity of diarrhea, particularly after antibiotic use
The symptoms of Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Diseases (IBDs) such as Crohn’s disease and ulcerative colitis.
3. Enhancing digestion
Probiotics can help the gut break down complex carbohydrates (fibre), fats and proteins, making the nutrients more accessible for absorption.
Certain probiotic strains can help break down lactose, making dairy products easier to digest for those who struggle with lactose intolerance.
4. Supporting the production of Short-Chain Fatty Acids
By helping to break down and ferment complex carbohydrates, probiotics support the production of Short-Chain Fatty Acids (SCFAs), which help maintain a strong gut barrier function, help regulate bowel movements and reduce inflammation.
SCFAs also play a role in regulating metabolism and may help lower cholesterol levels.
5. Improving gut barrier function
Probiotics contribute to the maintenance of the gut lining, which acts as a barrier to prevent harmful substances from entering the bloodstream.
They promote the production of mucus, which protects the gut lining, and compete with pathogenic bacteria for space and nutrients.
This reduces the risk of ‘leaky gut’, where toxins, undigested food particles, and bacteria can enter the bloodstream and trigger infections and inflammation.
6. Boosting immune function
Probiotics can train immune cells to identify harmful pathogens. This can enhance the body’s immune system (70% of which is located in the gut), reducing the risk of allergies and autoimmune diseases.
7. Supporting mental health and the gut-brain axis
Research has found that probiotics stimulate production of serotonin and other neurotransmitters. This can alleviate symptoms of depression, reduce stress-related cortisol levels, and improve sleep quality.
Due to the relationship between the brain and the digestive system (known as the gut-brain axis), this positive impact on mental health can also improve gut health.
Probiotics and IBS
Probiotics could help with symptoms of IBS by restoring balance in the microbiome and alleviating the discomfort caused by harmful gut bacteria.
By improving gut barrier function, probiotic supplements may also help regulate bowel movements and reduce inflammation.
Furthermore, probiotics can enhance communication between the gut and the brain, which may reduce stress-related IBS symptoms.
Probiotics and SIBO
Probiotics can be used as part of a broader SIBO treatment framework, alongside antibiotics or herbal supplements, to restore balance in the microbiome and alleviate the discomfort caused by harmful gut bacteria.
Probiotics don’t specifically target SIBO if taken in isolation: instead, the probiotics work alongside targeted treatment.
How to choose the right probiotic supplement
As a rule of thumb, the best probiotic supplements are supported by a clinical trial demonstrating their effectiveness.
Probiotic strains sold via reputable companies are well-researched, and to be classified as a probiotic in the first place, for use in supplements and/or food, they need to be safe, characterised, supported by a clinical trial demonstrating their effectiveness.
Altruvita’s ProfBiotics Complex+ has been formulated for its extensively researched strains which are carefully selected for their effectiveness and positive outcomes across the entire digestive tract and beyond.
Probiotics and gut health testing
Most people try a probiotic for a while to see if it works, but you can actually see if there’s a problem with your gut microbiome too by buying a gut health test.
How gut health testing works
After an initial analysis of your poo, some companies offer you a product to help manage the levels of some bacteria in your gut. The ‘solution’ could be a probiotic or a prebiotic that stimulates the growth of certain microorganisms considered to be beneficial.
Can gut health testing help?
There is evidence for some products helping in this way. The companies may offer to retest your poo to find whether their recommendation has improved the composition of your gut microbiome and, in particular, any species highlighted as being too low or too high in number.
Probiotics and gut health testing
Most people try a probiotic for a while to see if it works, but you can actually see if there’s a problem with your gut microbiome too by buying a gut health test.
How gut health testing works
After an initial analysis of your poo, some companies offer you a product to help manage the levels of some bacteria in your gut. The ‘solution’ could be a probiotic or a prebiotic that stimulates the growth of certain microorganisms considered to be beneficial.
Can gut health testing help?
There is evidence for some products helping in this way. The companies may offer to retest your poo to find whether their recommendation has improved the composition of your gut microbiome and, in particular, any species highlighted as being too low or too high in number.
Tips for taking probiotics
To improve the effectiveness of your probiotic food or supplement, there are a few steps you can take:
Talk to the experts
When treating digestive issues, consulting with health practitioners can provide valuable guidance and support. Our in-house nutritionists offer free consultations to help guide you on your next steps.
Be consistent
All supplements work best if you take them regularly.
Take one supplement at a time
If you wish to try different probiotic supplements, try one product at a time (and not with other dietary changes) for at least four weeks.
Keep a symptom diary
To help you to monitor the effect probiotics have on your digestive symptoms. This can then be shown to any professionals you see too.
Seek medical advice
It is important to have a diagnosis of SIBO, IBS, coeliac disease or Inflammatory Bowel Disease (IBD) confirmed.
Visiting a GP is a good start and they may refer you on to a gastroenterologist to have a look inside the gut.
Other ways to improve gut health
In addition to using probiotics to improve your gut health, you can:
Modify your diet
Eating a plant based diet, including lots of different fruit, vegetables, grains and pulses and reducing intake of unhealthy foods (e.g. processed foods or foods high in fat) is one way to improve your gut microbiota and maintain good health.
Adopt lifestyle changes to support intestinal motility
Consistent eating habits, portion control and hydration will help the small bowel sweep bacteria, undigested material and residual secretions towards the colon (intestinal contraction known as peristalsis).
Look after your mental health
Stress can have a negative impact on gut health and, so try stress-reducing activities like yoga and meditation
Stay active
Regular exercise promotes healthy digestion and improves gut motility, whilst helping to alleviate issues like bloating and constipation.
Have a Gut Reset
Our free guide will help alleviate and even prevent common digestive issues. It is full of easy diet and lifestyle tips to restore your gut health and keep you feeling your best – sign up for your free Gut Reset.
References
Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, et al. Expert consensus document: The international scientific association for probiotics and prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 2014.
Santivarangkna C, Aschenbrenner M, Kulozik U, Foerst P. Role of glassy state on stabilities of freeze-dried probiotics. J Food Sci. 2011 Oct;76(8):R152-6.