Probiotics are live microorganisms that boost your gut health. You can take probiotics in various forms, including capsules, lozenges, beads, powders, and drops. You can also find probiotics in several foods and drinks , including some yogurts, fermented milks, chocolates, and flavored beverages 1.
Most probiotic microbes must endure digestive acids and enzymes before colonizing your large intestine 1 , 3 , 4 , 9. Furthermore, Lactobacillus , Bifidobacterium , and Enterococci are more resistant to stomach acid than other types of bacteria Research shows that million to 1 billion probiotic microorganisms must reach your intestine for you to experience health benefits Given that probiotic cells can die throughout their shelf life, make sure you purchase a reputable product that guarantees at least 1 billion live cultures — often listed as colony-forming units CFUs — on its label 9.
To maintain quality, you should use your probiotic before the expiration date and store it according to the instructions on the label.
Some can be kept at room temperature while others must be refrigerated. Experts agree that Lactobacillus and Bifidobacterium strains benefit most people 3. In particular, Lactobacillus rhamnosus GG and Saccharomyces boulardii may reduce your risk of antibiotic-related diarrhea, while E.
Meanwhile, probiotics that contain Lactobacillus , Bifidobacterium , and Saccharomyces boulardii seem to improve symptoms in some people with constipation , irritable bowel syndrome IBS , and several types of diarrhea 2 , 3 , 4.
For a probiotic to work, its live microorganisms must reach your large intestine and colonize it. Look for a supplement that guarantees at least 1 billion live cultures on the label and ask your healthcare provider whether a particular strain is best for you. To reach the small and large intestine, the beneficial bacteria in your probiotic supplement need to travel through the stomach. Certain factors such as the timing and size of your last meal determine how quickly your probiotic bacteria can pass through the stomach into a more hospitable environment.
Stomach acid helps in the breakdown of carbohydrates and proteins and kills germs that enter your body via your mouth. The pH value of the stomach is between 1. The pH value increases throughout the small intestine up to a pH of 7.
Most of the beneficial bacteria in your digestive system live in the small and large intestines due to the higher pH value. Prolonged exposure to the acidic environment in the stomach can kill the beneficial bacteria, which is why timing probiotic use is so important. Some bacterial strains are more resilient toward stomach acid and therefore have better survival rates than others as they pass through the stomach.
Survival rates of different strains can be improved depending on the delivery method of the probiotic supplement. Unfortunately, some dangerous bacteria such as E. Coli and H. Pylori are also very resistant to stomach acid and have a higher survival rate through the stomach.
Cases of the stomach flu or food poisoning are often due to an overload of these bad bacteria passing through the stomach and into your small and large intestine where the body tries to get rid of them very quickly via diarrhea or vomiting. The quality of the probiotic supplement is one of the most important factors to consider. High-quality probiotic supplement manufacturers make gastric acid resistance and survivability a top priority when formulating the probiotic.
Many probiotic bacteria are freeze-dried and then filled into capsules. Freeze-drying is a mechanism to preserve the probiotic bacteria, which is a good thing. If stomach acid is the first liquid they come in contact with, many probiotic bacteria die due to the high exposure to stomach acid.
This process allows the freeze-dried bacteria to wake up in an environment that strengthens them, rather than killing them. In addition, we add prebiotic foods to the powder to provide a food source. Now, the bacteria are properly activated and rehydrated so they can pass through the stomach acid with a much higher success rate.
Your stomach is a very smart organ. The more food you eat, the more digestive enzymes and stomach acid it secretes. Also, the more you eat, the longer it takes for the food to move through the stomach. It may take some trial and error, but by looking for strains that are targeted to the issue you want to treat, you can find the probiotic that's just right for you. To optimize the effects of your probiotic supplement, it's best to take them on an empty stomach, when your stomach acid levels are naturally lower.
Also consider the quality of your probiotic to maximize benefits. You are now subscribed Be on the lookout for a welcome email in your inbox! Main Navigation. Log in Profile. Saved Articles. Contact Support. Log Out. Your cart is empty. Our online classes and training programs allow you to learn from experts from anywhere in the world.
Explore Classes. Stephanie Eckelkamp is a writer and editor who has been working for leading health publications for the past 10 years. She received her B.
When purchasing a probiotic, be sure to read the label closely. Freeze-dried probiotics are much more resistant to extreme temperature shifts—such as the cold temperatures that can be experienced when being shipped in an airplane—so they can withstand air travel or shipment in hotter climates.
Lauren Bedosky is a freelance health and fitness writer who specializes in running, strength training, and nutrition. Lauren lives in Brooklyn Park, Minnesota, with her husband and their three dogs. Experience personalized medical care that gets to the root cause of your symptoms.
Our clinicians specialize in functional medicine and get to the root cause of your chronic health issues so you can finally feel better. Parsley Health Inc. Health Concerns. Probiotic supplements can help keep your gut — and entire body — healthy. Read on to get the full scoop. What are probiotics? Why take probiotic supplements? Depending on the person and the type s of bacteria involved, taking a probiotic supplement—or eating probiotic-rich foods like yogurt and kombucha—may help: Create a healthy balance of gut microorganisms after an illness Support immunity Boost mood Improve digestive problems like constipation and diarrhea Research shows probiotics may also help treat digestive disorders like irritable bowel syndrome IBS , and even aid with fat loss.
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