Probiotics

Probiotics: What to Know Before You Buy

Walk down any health aisle and you’ll see shelves full of probiotic supplements, each claiming to support digestion, boost immunity, or improve gut health. However, not all probiotics are created equal, and not everyone benefits from them in the same way.

Understanding what probiotics are, how they work, and what to look for when buying can help you make more informed choices for your health.

 

What Are Probiotics? 

Probiotics are live microorganisms, primarily bacteria and some yeasts, that offer health benefits when consumed in sufficient amounts. They’re often referred to as “good” or “friendly” bacteria because they help maintain balance in the gut microbiome, the community of microorganisms that live in your digestive tract.

These microbes are essential for digestion, immune function, vitamin synthesis, and mood regulation. When your gut bacteria are balanced, you notice the difference: digestion works smoothly, your immune system is stronger, and your overall health improves.

  

The Role of Probiotics in Gut Health

The gut microbiome comprises trillions of microorganisms, including both beneficial and potentially harmful types. Factors such as diet, stress, medications (especially antibiotics), and lifestyle choices can disrupt this balance, resulting in bloating, irregular bowel movements, inflammation, skin issues, or fatigue.

Probiotics can help restore this balance by:

• Repopulating beneficial bacteria after antibiotic use or illness.
• Enhancing digestion and nutrient absorption.
• Supporting the immune system by strengthening the gut barrier.
• Reducing inflammation and potentially improving symptoms in certain digestive conditions.

Research continues to show that the gut plays a crucial role in various aspects of health, including metabolism and mood, making probiotics a vital component of the health puzzle for many individuals.

 

Not All Probiotics Are the Same

Here’s where things get tricky: probiotics aren’t one-size-fits-all. Different strains have different effects, and many supplements don’t clearly explain what’s inside the bottle.

Each probiotic strain is designated by its genus, species, and strain, for example, Lactobacillus rhamnosus GG or Bifidobacterium longum BB536. The strain matters because it determines what the bacteria actually do once inside your body. 

Here are some well-studied probiotic strains and their potential benefits:

• Lactobacillus rhamnosus GG – Supports immune function and may reduce antibiotic-associated diarrhea.
• Bifidobacterium longum BB536 – Helps with bowel regularity and supports immune health.
• Saccharomyces boulardii – A beneficial yeast that can reduce diarrhea from antibiotics or infections.
• Lactobacillus plantarum 299v – Shown to improve bloating and IBS-related symptoms.

When selecting a probiotic, ensure that the specific strain is listed on the label, not just the general species.

 

What to Look for in a Probiotic Supplement

If you’re considering a probiotic, keep these key factors in mind:

1. Strain-Specific Evidence

Look for supplements that list both the strain name and a clinical indication for its use. Evidence-based strains are more likely to provide tangible benefits.

2. CFU Count (Colony Forming Units)

CFUs indicate the number of live organisms per dose. While higher isn’t always better, most effective probiotics contain between 1 billion and 10 billion CFUs per serving.

3. Survivability and Delivery

The best probiotics are formulated to survive stomach acid and reach the intestines alive. Some are enteric-coated or encapsulated for protection.

4. Storage and Expiration

Some probiotics require refrigeration to stay viable, while others are shelf-stable. Always check the label for storage instructions and expiration date.

5. Third-Party Testing

Choose reputable brands that undergo third-party testing to verify potency and purity. Labels should reflect transparency about manufacturing and testing standards.

 

Do You Need a Probiotic Supplement?

Not everyone needs to take probiotics every day. In many cases, you can support your gut microbiome naturally by eating a diverse, fiber-rich diet that includes fermented foods such as:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Tempeh
• Miso

These foods contain naturally occurring beneficial bacteria and other nutrients that support gut health.

However, a probiotic supplement can be beneficial if you:

• Recently took antibiotics
• Experience frequent digestive discomfort (bloating, constipation, diarrhea)
• Have a history of poor gut health or inflammatory bowel conditions
• Are under high stress or eating a low-fiber diet

 

Prebiotics: The Other Half of the Equation

Prebiotics serve as fuel for probiotics, helping them thrive. These nondigestible fibers nourish beneficial gut bacteria. Good sources include:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Oats

Combining probiotics and prebiotics creates a synbiotic effect, supporting both the bacteria and the environment in which they live.

  

Potential Side Effects

Most people tolerate probiotics well, but some may experience mild bloating, gas, or temporary digestive changes when starting supplementation. These symptoms usually resolve as your gut adjusts to the change.

If you have a compromised immune system or serious health condition, consult your healthcare provider before taking any probiotic supplement.

 

The Bottom Line 

Probiotics can be powerful allies in improving gut health—but only when chosen wisely. Focus on evidence-based strains, quality manufacturing, and consistency in use. And remember: supplements should enhance, not replace, a healthy, balanced diet.

At Arthrology Chiropractic, we emphasize a holistic approach to health. Supporting gut health through a combination of nutrition, lifestyle, and targeted supplementation can improve various aspects, including digestion, immunity, inflammation, and energy levels.

If you’re curious about whether probiotics could benefit you—or want personalized guidance on how to improve your gut health—schedule a consultation with Arthrology Chiropractic in Winston Salem. We’ll help you choose the right approach for your body’s needs.