I discovered probiotics back in 2004 when I was working with patients to help support their hormone health at my clinic in Australia. They helped me with digestive issues, and I continue to recommend them to this day. In the last decade, more research has been pouring in on probiotics and gut health. It’s become clear they are one aspect of creating a healthy gut which in turn helps to
- improve your immune system
- address some digestive issues
- balance hormone levels
- aid in weight loss
- address joint pain
- improve mental health
- promote vaginal and urinary health
- and more…
But what exactly are they?
Probiotics are live microorganisms, often called “good bacteria.”. They are found in certain fermented foods like yogurt and sauerkraut, as well as in supplements. These beneficial bacteria work by maintaining and restoring balance to the gut microbiome, the community inside of our gut where probiotics live. This in turn helps us or hurts us depending on the balance of “good” or “bad” bacteria in the gut.
Best Probiotics for Women
Generally, women can benefit from specific probiotic strains that support not only digestive health but, as discussed above, also vaginal and urinary tract health. Maintaining a healthy balance of bacteria in these areas is important for preventing infections and promoting overall well-being. One key strain is:
- Lactobacillus acidophilus: This strain is one of the best probiotics for women, particularly for vaginal and urinary tract health. L. acidophilus produces lactic acid, which lowers the pH of the vagina and creates an environment that is hostile to harmful bacteria and yeast. By doing so, it helps prevent bacterial vaginosis, yeast infections, and even urinary tract infections (UTIs).
In addition to L. acidophilus, other beneficial probiotic strains for women include:
- Lactobacillus rhamnosus: Known for supporting vaginal health and preventing recurrent infections.
- Lactobacillus reuteri: Helps maintain the vaginal pH and protect against bacterial vaginosis.
Best Probiotics for Men
Men also benefit from probiotics, particularly for digestive health, immune support, and even prostate health. Certain strains are especially helpful for men:
- Bifidobacterium longum: This strain supports overall gut health by promoting digestion and reducing inflammation in the gut, which is crucial for men’s long-term digestive health.
- Lactobacillus plantarum: This strain has been shown to reduce bloating and improve nutrient absorption, making it a great option for men looking to optimize their digestive function.
- Lactobacillus fermentum: Helps support immune function and has potential benefits for prostate health due to its anti-inflammatory properties.
While these strains benefit men, a mix of probiotics are helpful for both men and women. Research is ongoing.
Can Probiotics Cause Gas?
Yes, probiotics can cause gas, especially when you first start taking them. This can be a common reaction if your gut health is not the greatest, your diet is not supportive for your health, AND the probiotic quality is not good. Sometimes people also start at too high a dose, and this can lead to flatulence and other symptoms as your body adjusts to the influx of new bacteria, particularly if your gut is experiencing dysbiosis (an imbalance of good and bad bacteria). When probiotics begin working to restore balance, they ferment undigested food in the gut, so if you haven’t been digesting food well before, too much probiotics can temporarily increase flatulence.
However, this relatively rare side effect usually subsides within a few days to weeks as your gut adjusts or if you decrease the dose. You can open up the capsule and use a little bit of the probiotic at a time as long as you keep what is remaining in the capsule away from anything that would contaminate it.
Will Probiotics Help with Gas?
Yes, if your gut is ready to tolerate its new guests, probiotics can help reduce gas. By promoting a balanced gut microbiome, probiotics reduce the fermentation of undigested food, often the root cause of gas. Specific strains like Bifidobacterium infantis and Lactobacillus acidophilus have been shown to reduce symptoms of gas and bloating by improving digestion and gut motility.
Can Probiotics Cause Constipation?
Probiotics generally improve digestion, but in some cases, they may cause constipation when you first begin taking them if you’re starting with a high dose, as your gut may need time to adjust to the new bacterial environment or if you already have an imbalance of bad vs good bacteria.
To avoid constipation or any other symptoms, it’s essential to start with a lower dose of probiotics, typically 20 billion CFUs or less. CFU stands for colony-forming units, which is a measure of the number of live bacteria in a probiotic supplement. Starting with a lower CFU count allows your gut to gradually adjust to the new bacteria, minimizing the risk of constipation or other side effects. After a few weeks, you can increase the dosage to 40-70 billion CFUs, or whichever makes you feel your best.
If constipation persists, it may indicate that your gut needs a different probiotic strain, particularly one like Bifidobacterium lactis, which is known for improving bowel regularity. Always see your healthcare practitioner if constipation persists.
Do Probiotics Help with Bloating?
Yes, probiotics can help reduce bloating by improving digestion and balancing gut bacteria. Bloating is often caused by the fermentation of food in the gut, and probiotics help by promoting the growth of beneficial bacteria that aid digestion and prevent excess gas production. Strains like Lactobacillus plantarum and Bifidobacterium bifidum have been shown to reduce bloating by improving nutrient absorption and gut function.
Can Probiotics Cause Diarrhea?
Yes, probiotics can cause diarrhea, mainly if your gut is not in great shape. This is often a temporary side effect as your body adjusts to introducing new bacteria. Diarrhea usually resolves within a few days as your gut becomes accustomed to the probiotics. If you have diarrhea, and it’s caused by “bad bacteria” in your gut, probiotics can help improve it. However, as discussed, the quality of the brand is important. You don’t want fillers, gluten, egg, lactose or any other additives that are common irritants in any of your supplements, including probiotics.
If diarrhea persists, it’s important to evaluate the dosage and strains you’re using. Reducing the dose or switching to a different probiotic may help alleviate this issue. Always consult with a healthcare provider if symptoms persist.
Our Gut Bacteria Is Like a Fingerprint
It’s important to understand that everyone’s gut microbiome is unique, like a fingerprint. This means that the type and amount of probiotics that work best for one person may not work as well for someone else. Your unique gut bacteria, lifestyle, diet, and health conditions all influence how you will respond to probiotics. Therefore, it may take some experimentation to find the right probiotic strain and dosage that works best for your individual needs.
Guidelines for Starting Probiotics
If you’re new to probiotics or have experienced negative reactions in the past, it’s essential to start slowly and gradually increase your dose. Here’s how to get started:
- Start with a Low CFU Count: Begin with a probiotic that contains 20 billion CFUs or less. CFU (colony-forming units) refers to the number of live microorganisms in each dose. A lower CFU count allows your gut to adjust to the probiotics without overwhelming your digestive system.
- Increase Gradually: After a few weeks, you can gradually increase the CFU count to 40-70 billion CFUs, depending on how your body reacts. Pay attention to your digestion and adjust the dosage based on what makes you feel your best. Some people say to change your probiotics regularly but if you eat a diversified diet then this is less important.
- Monitor Your Body’s Response: Everyone’s gut microbiome is unique, so it’s important to observe how your body responds to the probiotics. If you experience prolonged gas, bloating, or other side effects, you might need to lower the dose or switch to different strains.
- Address Underlying Gut Dysbiosis: If you continue to react poorly to probiotics, it may indicate that you’re experiencing gut dysbiosis. In such cases, addressing the underlying imbalance through dietary changes, gut healing strategies, and working with a healthcare provider may help improve your tolerance to probiotics.
The probiotics that I recommend to my patients can vary, but typically, if someone hasn’t ever taken a probiotic besides just having yogurt, I will recommend Thorne probiotic Flora Sport. You can find it here.
Or I take Complete Probiotics by Dr Mercola. I have found these helpful for my immune system and digestion. But I had to work up to them since they are 70 Billion CFU. You can find the women’s version HERE or the general version HERE.
Disclosure: If you click on the links provided, New You Health and Wellness may get a small commission from any sales.
Bottom line: Research in the last decade has exploded, showing the benefits of probiotics, and our paradigm has shifted from all bacteria being “bad” to realizing that these amazing microbes in our gut significantly support our health. Along with a healthy, diverse eating plan, probiotics can be a beneficial addition to your supplementation program.
If you are having trouble taking them or have digestive issues give us a call at 414 299 8121 to see how we can help.
