How to Choose the Right Probiotic
/
The health of the gut and the trillions of microbes (aka the microbiome) that inhabit the digestive tract is intrinsically linked to our overall health. These tiny organisms are not just passive residents; they play a critical role in digestion, immune regulation, inflammation control, mental health, and even hormone balance.
Why It Matters
A more balanced and diverse microbiome is linked to better digestion, lower inflammation, stronger immunity, and even improved mood. The gut microbiome is a delicate balance of good and bad bacteria. An increase in the type and number of bad or potentially pathogenic gut bacteria can lead to an imbalance known as dysbiosis which is associated with IBS, autoimmune issues, obesity, eczema, anxiety, and more.
How to care for your microbiome
● Include prebiotics and fermented foods: Prebiotics feed the beneficial gut bacteria and include garlic, onions, leeks, green apples and flaxseeds. Fermented foods contain live bacteria that can enhance microbial diversity such as kefir, yogurt, kimchi and sauerkraut.
● Include polyphenol-rich foods: Polyphenols are plant compounds that support beneficial bacteria and help reduce inflammation. Food sources include berries, green tea, turmeric, extra virgin olive oil.
● Eat a diverse, plant-rich diet: Different microbes thrive on different fibers, so dietary variety helps keep the ecosystem balanced.
● Limit microbiome disruptors: excess sugar, ultra-processed foods and alcohol (especially in excess) can disrupt the microbiome.
● Avoid unnecessary antibiotics and harsh chemicals: Antibiotics wipe out both harmful and beneficial bacteria.
● Manage stress and sleep: Chronic stress and poor sleep disrupt microbial balance.
How to Choose the Right Probiotic
Choosing the right probiotic depends on your health goals, individual needs, and the specific bacterial strains in the product. Different strains support different health concerns. Overall Digestive Health
● Strains: Lactobacillus acidophilus, Bifidobacterium lactis
● Benefits: Help maintain a healthy gut flora, aid digestion, support intestinal lining ○ Buy Acidophilus Extra 10 HERE
Bloating
● Strains: Bifidobacterium infantis, Lactobacillus plantarum
● Benefits: May help reduce bloating, pain, and digestive discomfort ○ Buy Symprove (containing lactobacillus plantarum) HERE
Constipation
● Strain: Lactobacillus plantarum
● Benefits: May improve gut motility, stool consistency, and reduce abdominal discomfort ○ Buy Lactobacillus Duo (with Lactobacillus plantarum) HERE
Diarrhoea
● Strain: Saccharomyces boulardii
● Benefits: Helps slow transit time, reduce urgency, and support recovery after antibiotic use ○ Buy Saccharomyces Boulardii HERE
Immune Support
● Strains: Lactobacillus rhamnosus GG, Bifidobacterium bifidum
● Benefits: Support gut-associated immune tissue, help prevent infections, and produces vitamins ○ Buy Lactobacillus Rhamnosus GG HERE
Mental Health / Gut-Brain Axis
● Strains: Lactobacillus rhamnosus, Bifidobacterium longum
● Benefits: May help reduce anxiety and low mood by supporting neurotransmitter balance Buy Probiotic-10 (with L. rhamnosus & B. longum) HERE
Strain Specificity
When trying to choose the right probiotic, it's important to note that not all probiotics are created equal. Even within the same species, different strains can have different effects. Always look for the specific strain ID (e.g., Lactobacillus rhamnosus GG, not just Lactobacillus rhamnosus). It’s important to note that probiotics can sometimes cause bloating and other digestive symptoms, particularly when first starting them or when taking larger doses. This is often due to changes in gas production as your gut adjusts to the new bacteria. However, most people experience these temporary side effects, which usually subside within a few weeks.
Important Considerations
Strain Specificity: Not all probiotics are created equal. Even within the same species, different strains have different effects. Look for products that list the full strain ID (e.g., Lactobacillus rhamnosus GG).
Colony Forming Units (CFUs)
This measures the number of live, beneficial bacteria per serving.
● 1–10 billion CFUs/day: For general maintenance
● 10–100 billion CFUs/day: For targeted therapeutic use
Delivery Method
● Capsules: Most common, some are enteric-coated to survive stomach acid
● Powders: Easier for children or those who dislike taking capsules
● Shelf-stable vs. Refrigerated: Depends on strain and formulation stability - this will usually be outlined on the packaging.
Further Support at Body Fabulous
If you are struggling with digestive issues we offer a range of testing options to help identify and get to the root of your concerns.
GI360 Stool Test - If you are experiencing gut issues such as bloating, our GI360 stool test provides an overall assessment of your gut microbiome, parasites, harmful bacteria and more.
SIBO Test - Small Intestinal Bacterial Overgrowth (SIBO) can cause bloating, diarrhoea, constipation and more.
Food Intolerance Test - Food intolerances can contribute to a range of digestive symptoms including bloating as the body may struggle to digest certain foods, leading to an accumulation of gas in the digestive tract. Testing can help you identify which foods may be problematic for 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.
