Should You Be Pro Probiotics?

Should You Be Pro Probiotics?

Probiotics are a hot topic right now in health and wellness, as well as mental health, due to the perceived benefits for both body and mind. But are probiotics worth all the hype? The answer is more complex than you probably think.

Before you can decide if taking a probiotic is right for you, it’s important to know what probiotics are.

The GI tract contains both beneficial and harmful bacteria. The goal is to have a healthy balance between the two.

Probiotics are beneficial bacteria in the GI tract, and they are essential to having that healthy balance by keeping the harmful bacteria in check. Essentially, think of probiotics as the “police” of the gut.

These “good guys” of the gut also have been studied in depth and have claimed to also help with the digestion of food, breakdown of medications, creation of vitamins, boost immunity, increase cognitive function, and even minimize depressive symptoms. 

It may not sound like there’s a down side to probiotics given all those potential benefits, however purchasing probiotics as a supplement and on a regular basis can get a little pricey. The good news is that you can find these good guys in some of the foods we eat. Some foods naturally contain probiotics, like Greek yogurt, kimchi, sauerkraut, kefir, and kombucha. Having these types of foods, as well as an overall fiber-rich, diverse diet, can help support gut health without the need for supplementation.

However, if you are still thinking of taking a probiotic supplement, here are some things to consider.

Probiotic supplements are generally safe for most people, unless you have a pre-existing condition of the GI tract or GI disease, so in any case, please consult a healthcare provider before adding anything new to your supplementation routine. Like most dietary supplements, over-the-counter probiotics are not regulated by the Food and Drug Administration. Therefore, these supplements are not held to purity or dosage standards which could lead to lack of effectiveness in the product.

To make sure you find an effective probiotic, you need to check for two things:

1.     Make sure the supplement has at least one of these bacteria strains: Lactobacillus, Bifidobacterium, or Saccharomyces boulardii.

2.     Assure one dose provides at least 1 billion colony forming units (CFU)

In summary, probiotic supplements are generally not necessary, but they can have additional health benefits with little concern about taking them. As with anything regarding our digestive system, as a dietitian, I will always recommend food sources of probiotics first, followed by supplementation only when needed.

 

Contributed by Kaitlyn Tucker, MS, RDN, Registered Dietitian Nutritionist at Focus Integrative Centers, Knoxville, TN

 

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