How to Choose the Best Probiotic for Your Gut Health

By Jill Rehimi, Registered Holistic Nutritionist 

When it comes to gut health, probiotics are among the most popular supplements available today. And for good reason! These tiny microorganisms can have a significant impact on our digestion, immunity, and even mental well-being. But with so many options on the market, it can be overwhelming to figure out which probiotic is best for your needs. In this guide, I’ll simplify the process of choosing a probiotic that fits your unique health goals.

The Power of Probiotics

Probiotics are live bacteria and yeasts that support the health of our digestive system by balancing the “good” and “bad” bacteria in our gut. When we experience digestive issues like bloating, constipation, or IBS, it’s often a sign of an imbalanced gut microbiome. Probiotics help rebalance this by promoting the growth of beneficial bacteria, which supports smoother digestion, enhances immunity, and even improves mood.

Different probiotic strains offer specific health benefits, making it important to choose a strain that aligns with your health goals. Let’s break down what you need to know to make an informed choice.

Key Factors in Choosing Probiotics

1. Strain-Specific Benefits
Not all probiotics are the same or made equal. Each strain has unique benefits, so choosing the right one is crucial. Some common strains include:

• Lactobacillus acidophilus: Helps with general gut health and digestive support.
• Bifidobacterium longum: Known for aiding in the digestion of dairy and reducing inflammation in the gut.
• Saccharomyces boulardii: A yeast probiotic beneficial for managing diarrhea and symptoms of IBS.

If you’re dealing with specific digestive symptoms, like IBS, diarrhea, constipation, or bloating, choosing a probiotic with these strains may help target those issues directly.

2. CFU Count
Colony Forming Units (CFUs) indicate the number of live organisms in each dose of a probiotic. While it might seem like a higher CFU count is always better, this isn’t necessarily true. For general maintenance, a dose of 5-10 billion CFUs can be effective, while someone with more significant digestive issues might benefit from 15-20 billion CFUs.

3. Quality and Storage
Probiotic quality matters! Some probiotics are shelf-stable, while others need refrigeration to maintain their effectiveness. Be sure to check the label, as improper storage can render probiotics ineffective.

4. Delivery Method
Probiotics come in various forms, including capsules, powders, and liquids. While all can be effective, consider your lifestyle. Capsules are convenient for travel, while powders can be added to smoothies or juices, offering versatility if you don’t love taking pills.

Choosing the Right Probiotic for Your Needs

To make it easier, here’s a quick guide to choosing probiotics based on specific health goals:

• For IBS and Constipation Relief: Look for strains like Lactobacillus plantarum and Bifidobacterium infantis, which have been shown to help reduce IBS symptoms and ease constipation.
• For Immunity Support: Strains like Lactobacillus rhamnosus GG and Bifidobacterium bifidum are known to support the immune system and protect against infections.
• For Overall Gut Health Maintenance: A blend of Lactobacillus acidophilus and Bifidobacterium longum can help maintain a balanced microbiome and keep your gut functioning well.
  

• For Weight Management and Metabolic Health: Akkermansia muciniphila is an exciting new addition to the probiotic lineup. While not widely available in supplement form yet, research shows that this strain supports metabolic health, reduces inflammation, and may aid in weight management. By strengthening the gut lining and improving insulin sensitivity, Akkermansia may help support healthy weight balance. You can also support its growth through a fibre-rich diet and prebiotics, making it an indirect but valuable ally in weight management.

Common Mistakes to Avoid

While probiotics are generally safe, there are a few common mistakes to avoid:

• Overusing probiotics: While more is sometimes better, this isn’t always true for probiotics. Overusing them can disrupt the gut’s natural balance.
• Choosing the wrong strain: Make sure the strains in your probiotic are suited to your specific needs. A probiotic designed for immunity may not help much with constipation, for example.
• Skipping proper storage: Many probiotics lose potency if not stored correctly. Always check if they need refrigeration and keep them away from heat and moisture.
  
  

The Role of Prebiotics: Feeding Your Gut’s Beneficial Bacteria

Probiotics are only part of the equation for a healthy gut—prebiotics are just as important. Prebiotics are types of fibre that feed beneficial bacteria, helping them thrive and multiply. Foods rich in prebiotics include garlic, onions, leeks, bananas, and asparagus.

By adding prebiotics to your diet, you can support the growth of beneficial strains like Akkermansia muciniphila and Bifidobacterium, maximizing the impact of any probiotic you take. In other words, pairing probiotics with a diet rich in prebiotics creates the ideal environment for a balanced and thriving microbiome.

Adding probiotics to your daily routine is a simple way to support your gut and overall health, but choosing the right one is key. Consider your specific health goals and look for strains that address your needs. Taking a targeted approach will ensure that the probiotic you choose truly supports your wellness journey.

If you’re feeling unsure about which probiotic might be best for you, reach out! Book a free discovery call, and let’s discuss your unique health needs and what supplements can support your goals.