Best Probiotic Strains for Your Gut Health
For the average person No two people are the same or have the same probiotic needs, but for most, it’s hard to go wrong with Lactobacillus acidophilus. This helpful bacteria is the most commonly used probiotic strain and can be found in your intestines, vagina, saliva, as well as in many foods like yogurt, cottage cheese, and sauerkraut. Benefits of Lactobacillus acidophilus include treating vaginal infections, preventing diarrhea (great for travelers!) and other gastrointestinal infections, helping with chronic constipation, strengthening your immune system, and more.
For women There’s no one-size-fits-all probiotic solution for women, but there are several strains that can support vaginal health and combat constipation and irritable bowel syndrome (IBS), which tend to occur more frequently in women than in men (especially before their menstrual cycles). To help prevent yeast infections and bacterial vaginosis, look for probiotics with the Lactobacillus strain (including the species crispatus, jensenii, gasseri, hamnosus, or reuteri). You may see these with descriptors like “feminine” or “women’s blend.” Need help choosing a vaginal probiotic? Try Seed’s VS-01™ Vaginal Synbiotic, a gentle suppository specially formulated with L. crispatus to stabilize your vaginal microbiome. For constipation, look for products containing Bifidobacterium lactis, Bifidobacterium longum, or Lactobacillus reuteri. For IBS, choose Bifidobacterium longum, Lactobacillus plantarum, Lactobacillus acidophilus, or Lactococcus lactis.
For men If you’ve seen probiotics marked “for men” or “men’s formula,” you might think men have a special need for a specific probiotic formula. However, this isn’t the case—what’s good for your gut is good for your gut, regardless of gender! However, that doesn’t mean some men won’t get special benefits from tending to their gut health. Studies show that men with IBS are more likely to develop erectile dysfunction (ED), so by treating IBS your IBS, you may improve your ED and sexual health, too. Generally, probiotic strains in the Lactobacillus family are most effective for treating IBS. Specifically, Lactobacillus plantarum has show the strongest results, although other strains like Bifidobacterium longum, Lactobacillus acidophilus, and Lactococcus lactis are effective as well.
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For bloating Bloating can be caused by a wide range of things (like constipation, gut sensitivity, gas, IBS, gastroparesis, and more), so it’s hard to say which probiotic is best since treating the underlying cause is likely more effective. However, there are a few strains that have shown promise in reducing bloating due to various causes: Bacillus coagulans has recently been shown to help soothe bloating as well as excess gas and distension. Lactobacillus acidophilus and Bifidobacterium lactis have also been shown to improve bloating, but may not have as big of an impact on other bowel disorders like IBS.
For inflammation Inflammatory bowel disease (IBD) is a condition where the tissue of your digestive tract is swollen or inflamed, leading to conditions like ulcerative colitis or Crohn's disease. While probiotics may not be a cure-all, studies show they may help soothe inflammation or ease symptoms associated with it, like diarrhea, fatigue, or abdominal pain. Some strains to look for that may help fight inflammation (and provide other benefits to your colon and bowels) are Bifidobacterium longum ssp. Longum, Bifidobacterium bifidum, Lactobacillus rhamnosus, Lactobacillus salivarius, Lactobacillus plantarum, Lactobacillus casei, and Lactobacillus reuteri.
For weight loss The link between probiotics and weight loss needs more research, but studies show that strains belonging to the Lactobacillus and Bifidobacterium genera are the most used and most effective at reducing body weight in overweight or obese people (this also includes reducing BMI, waist circumference, and body fat percentage). Single-strain probiotics seem to be more effective than combinations of strains. Specifically, look for Lactobacillus species like L. rhamnosus, L. gasseri, L.gasseri, L. sakei, and L. plantarum; Bifidobacterium species including B. lactis, B. animalis ssp. Lactis, B. animalis; and Pediococcus pentosaceus.
For constipation If you’re chronically constipated, probiotics can definitely help! White studies in humans are limited, animal studies show that the Lactobacillus and Bifidobacterium genera are generally the most effective. Specifically, Bifidobacterium lactis and Lactobacillus casei Shirota were shown to increase defecation frequency (with L. casei Shirota being best for improving stool consistency and easing other constipation symptoms). In general, it seems that probiotics with a single strain work better for constipation that other products that combine strains, although a mix of Lactobacillus acidophilus and Bifidobacterium lactis may be effective.
Choosing the Right Probiotic for You
Consider your specific probiotic needs. Ask yourself what you want a probiotic for. Is it to reduce bloating? Aid weight loss? Keep your digestive system steady while you take antibiotics? Support general gut health? Once you know what you want to achieve, you can narrow your search to specific strains of probiotics that are proven to help with your symptoms. Often, probiotic containers or packaging will indicate what issues they help with. Depending on which country you’re in, you may see acronyms that correspond to specific uses, like AAD (antibiotic associated diarrhea) or C (constipation).
Buy from name brands with clinical research to back up their products. Since probiotics are sold as supplements, they aren’t regulated by the US Food and Drug Administration (FDA). So, you’ll want to avoid store brands and pay a few extra dollars for a reputable name brand probiotic that’s proven to be effective. This might require a little bit of research on your part: First, check to make sure the product is meant to treat your symptoms. Not all probiotics are the same—you wouldn’t want to take a constipation probiotic if you’re dealing with IBS, for example. Then, read the bacteria strains included in the probiotic and look up studies that prove their efficacy. A quick Google search will give you plenty of information about whether that strain is safe and does what the brand claims it does. Choose probiotics that have been third-party certified by the groups like U.S. Pharmacopeia, ConsumerLab.com, or NSF International. Also consider looking at customer reviews of the product. If other consumers report feeling benefits and not having adverse side effects, the probiotic is more likely to be safe and helpful. Need a reliable recommendation? Seed’s products undergo more than 50 quality assurance checks and are compliant with US and European safety protocols, including the FDA’s Current Good Manufacturing Practices (CGMP) and Hazard Analysis and Critical Control Points (HACCP) standards.
Buy products with thoroughly studied strains. Don’t gloss over the long, Latin-looking words on the packaging—these are the names of the bacteria strains in the probiotic that you’re hoping to put to work inside your body. Research is ongoing in the probiotic world, so you’ll want to stick to well-studied strains that’ve been tested and proven to work for your ailment. The 7 main types of bacteria (genera) used in probiotics includes: Lactobacillus Bifidobacterium Saccharomyces Streptococcus Enterococcus Escherichia Bacillus Of these, Lactobacillus (including the species acidophilus, casei, fermentum, gasseri, johnsonii, paracasei, plantarum, rhamnosus, and salivarius), Bifidobacterium (including the species adolescentis, animalis, bifidum, breve, and longum), and some Bacillus strains are among the most researched.
Choose a product with at least 1 billion colony-forming units (CFUs). The CFU is the number of bacterial cells you’ll get in each dose of your probiotic. You need a large quantity because some of the bacteria will not survive the journey through your stomach acid and digestive system. If you have at least 1 billion, though, enough of them will make it through so that you can enjoy their health benefits.
Check the expiration date and how the product should be stored. CFUs usually decline as time goes on, so if the bottle you’re eyeing at the pharmacy is nearing expiration, it may not be as effective as a fresher batch. Since heat can kill bacteria, you’ll also want to make sure you’re able to refrigerate your probiotic. For example, if you know you’ll be traveling soon and won’t have regular access to a fridge, you may want to look for a product that can be stored at room temperature without losing CFUs.
What are probiotics?
Probiotics are foods or supplements with beneficial bacteria for your digestive system. These bacteria are alive and resemble the naturally occurring bacteria in your gut (part of your microbiome). There are trillions of microorganisms in your digestive system and each plays a role in supporting your health and body function. Some aid digestion, some help produce vitamins, and others can even improve your immune system. When these bacteria break down the food you eat, they produce byproducts like fatty acids that provide a number of health benefits, like killing other “bad” bacteria in your gut and helping your body absorb minerals more easily.
Which foods contain probiotics?
Fermented or cultured foods like yogurt or kimchi contain natural probiotics. Since heat kills bacteria, consume probiotic-rich foods and drinks cold or warm (not hot). Pasteurized dairy products like yogurt use heat to kill bacteria, so look for products where probiotics have been added back in to get their benefits (look for a label saying “live active cultures” or similar). Eat a variety of probiotic foods, since each may contain different helpful strains. Some popular probiotic-rich foods include: Acidophilus milk Aged cheese Buttermilk Cottage cheese Kefir Kimchi Kombucha Miso Pickles Sauerkraut Sour cream Tamari Tempeh Yogurt
Benefits of Probiotics
Probiotics have positive effects on both your digestive and immune systems. These supplements can increase or replace the beneficial bacteria in your digestive system after an illness, antibiotic treatment, or poor diet depletes them. This has a range of benefits for your overall health, including: Boosting your infection-fighting ability by strengthening your immune system and the lining of your intestines. Killing harmful bacteria by creating a slightly more acidic environment. Helping your body absorb more vitamins and minerals. Decreasing bowel inflammation. Protecting you against some allergies or chronic illnesses. Improving your bowel movements by adding bulk and reducing diarrhea.
Possible Side Effects of Probiotics
Probiotic side effects are rare and involve mild digestive symptoms like gas or bloating. In most cases, healthy people won’t experience many (if any) side effects from probiotics. If you already have some stomach and bowel irritability, you may notice more gas, bloating, or cramping than usual. In this case, start with a small dose and gradually increase it until you’re comfortable with regular probiotic servings. There is also a slight risk that additional microbes besides the intended probiotic strains can make their way into your product if it is not rigorously tested. This is rare, though, and typically not an issue for people with healthy immune systems. Warning: Probiotics may cause infection or other severe side effects in those with compromised immune systems, critical illnesses, or premature infants. While probiotics have become more popular in recent years, more specific research on their safety is needed to fully understand their potential risks.
Probiotic FAQs
Who should avoid probiotics? Consult a doctor before trying probiotics if you have a weakened immune system or autoimmune disorder, or if you have a known allergy to a probiotic strain or probiotic-rich food (like dairy). While probiotics are typically safe for generally healthy people, those with suppressed immune systems may experience infections and other side effects. Infants (especially those born prematurely) should not take probiotics without the supervision of a medical professional.
What are prebiotics? Prebiotics are food sources that stay relatively intact through the digestive system and make it all the way to the colon, where probiotic bacteria and other gut microorganisms metabolize and ferment them to produce helpful byproducts for your body. Prebiotics include resistant starches (like rice, beans, legumes, or barely), foods with inulin (like asparagus, garlic, onions, and soybeans), and foods with pectin (like apples, carrots, tomatoes, and potatoes). Generally, eating a fiber-rich diet is an easy way to ensure you’re getting enough prebiotics.
When is the best time to take a probiotic? There’s no medical consensus on the “best” time to take a probiotic, or even whether it’s best to take one before, during, or after a meal; more research needs to be done, and recommendations can vary based on strain and your specific needs. Start by following the instructions for your probiotic product (if there are any regarding when to take it). If you experience side effects like gas or bloating, then you can experiment with taking it at a different time (just talk to your doctor first). For example, if you find you have side effects from taking your probiotic before or during a meal, try taking it after to see if your symptoms improve. If you get gassy or cramped after a probiotic, consider taking it earlier in the day so the symptoms don’t interfere with your sleep. Ultimately, consistency is more important than the exact timing. As long as you take your probiotic every day, you’ll see benefits!
How can you tell if a probiotic is working? If you’re taking probiotics to fix a specific issue (like bloating or constipation), you can tell if they’re working just by seeing if your symptoms are improving. If you’re taking them for general health, it’s harder to tell, but you may experience some of the following: Your overall digestion is better and your bowel movements are regular. Your immunity seems stronger (for example, you stay healthy during cold and flu season). Your overall energy levels and sleep quality may improve. You experience less bloating, and potentially some weight loss. Your overall mood may improve.
When are probiotics recommended? If you regularly eat a healthy, balanced diet including probiotic-rich foods, chances are you have a balanced digestive system and may not need a probiotic supplement. However, probiotics may be recommended in the following circumstances: You have an illness that disrupts the balance of good and bad bacteria in your gut. An antibiotic treatment kills good bacteria in your gut. Your regular diet lacks nutrient-dense foods. You have an overgrowth of bad bacteria. Talk to your doctor if you suspect one of these conditions and are considering trying a probiotic supplement.
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