As cold and flu season approaches, many people look for natural ways to support their immune system. One option gaining attention is probiotics, the good bacteria that live in your gut and help keep your body healthy.

But can they really help you fight off seasonal illnesses?

What Are Probiotics?

Probiotics are live microorganisms (mostly bacteria and some yeasts) that, when consumed in adequate amounts, confer many health benefits. They are often referred to as "good bacteria" because they help maintain a healthy balance in your gut microbiome. Your gut microbiome plays a major role in:

Digesting food
Producing vitamins (like B12 and K)
Regulating inflammation
Communicating with your immune system

In fact, up to 70% of your immune system is located in your gut, so maintaining a healthy gut microbiome can influence how well your body fights off infection.

How Do Probiotics Support the Immune System?

Probiotics support the immune system in several ways:

1. Enhancing Immune Cell Function

Certain probiotic strains stimulate immune cells like:

Macrophages
Natural killer (NK) cells
T lymphocytes
IgA-producing B cells

These are your body's first line of defense against viruses like the common cold and flu.

2. Improving Gut Barrier Function

A healthy gut lining acts like a wall, preventing harmful pathogens from leaking into the bloodstream. Probiotics help maintain this barrier, reducing systemic inflammation and infections.

3. Reducing Inflammation

Probiotics can help regulate the immune system by promoting a healthy balance between pro-inflammatory and anti-inflammatory signals (called cytokines). This is important because when your body is fighting a virus, an overly aggressive immune response can actually cause more harm than good. By keeping inflammation in check, probiotics may help reduce the severity of symptoms and support a more efficient recovery.

4. Competing With Pathogens

Probiotics help protect your body by crowding out harmful bacteria and viruses. They do this by competing for space and nutrients in the gut, making it harder for bad microbes to survive, grow, or cause infection. By maintaining a strong community of beneficial bacteria, probiotics create an environment where pathogens struggle to take hold.

Probiotic Strains Linked to Immune Support

Look for these strains in supplements or functional foods:

Lactobacillus rhamnosus GG: May help reduce cold severity and duration

Buy Lactobacillus rhamnosus GG supplement HERE

Bifidobacterium lactis: Supports antibody response and immune cell activity

Buy Bifidobacterium lactis supplement HERE

Lactobacillus plantarum: Anti-inflammatory; may reduce duration of respiratory symptoms

Buy Lactobacillus plantarum supplement HERE

Saccharomyces boulardii: A probiotic yeast; supports gut integrity during infection

Buy Saccharomyces boulardii supplement HERE

Natural Food Sources of Probiotics

Some foods are also a good source of probiotics. Many fermented foods are rich in live cultures:

Yogurt
Kefir
Sauerkraut
Kimchi
Miso
Tempeh
Kombucha

Include a variety of these foods in your diet to support a healthy gut microbiome.

Considerations and Limitations

It's important to note that probiotics are not a replacement for medical treatment.
Benefits are strain-specific and may not be seen with generic or low-quality products.
Consistency matters - probiotics should be taken regularly for best results.
People with severely compromised immune systems (e.g. cancer patients, organ transplant recipients) should consult their healthcare provider before using probiotic supplements.

Probiotics may help support immune function and reduce the risk, severity, or duration of colds and flu, especially when paired with a healthy lifestyle. They’re not a magic cure, but they can be an important part of the puzzle for staying well during cold and flu season.

Further support at Body Fabulous

GI360 Complete - This stool test provides a comprehensive analysis of your gut environment detecting microbial imbalances, pathogenic bacteria which can impact digestion, immunity and overall health.

Full Blood Test - This test evaluates a wide range of markers including vitamins, minerals, inflammatory markers and more which can impact immune health.

Book a Health Consultation - Our clinical team is here to support you in achieving better health and making positive, sustainable changes to your diet. Whether you feel you are prone to colds and infections, looking to improve energy, manage a condition, or simply feel better day-to-day, we’re here to support you.

Book a General Advice Call - Speak with our clinical team who can advise on the right testing or supplements based on your symptoms and needs.