I’m often asked about probiotics. They’ve become a very popular supplement, probably because we’ve learned so much about the importance of looking after our gut microbiome. But when there are so many different types, how do you go about choosing the right probiotic for your gut? After all, picking the right one can make a big difference. In this post, I’ll walk you through the basics and help you choose the best one for your needs.

Probiotics are live bacteria and yeasts that are beneficial for health, especially those in the digestive system. These beneficial microbes help your body to digest food, produce vitamins and keep harmful bacteria under control.

Beyond digestion, these “good” bacteria can strengthen your immune system and keep the gut barrier healthy. In addition, probiotics can impact your mood and mental health through the gut-brain connection, helping you to feel mentally clearer and less anxious or stressed.

So, a healthy balance of probiotics in your gut, doesn’t just support your digestion it plays a crucial role in your overall health.

Did you know that there are different types of probiotics? The different types of bacteria or yeast, like Lactobacillus and Bifidobacterium, each have their own general benefits for health. But, within each species, we have specific bacterial strains. The different strains of probiotics have different or even unique effects. Some strains may help with digestion, or boost immunity, and others may help to improve the microbiome balance.

For instance, Lactobacillus species are often good for breaking down food, and keeping the microbiome balance healthy. While Bifidobacterium help with digestion and support immune health, especially in the large intestine.

So, knowing the species can give us a rough idea about how a probiotic might help us, but it is the specific strain within a species, that provides more detailed information about the particular benefits. Let’s take a look at the main types.

One of the most common probiotic bacteria, and highly effective for supporting digestive health. The Lactobacillus species can be especially helpful for managing lactose intolerance. These probiotics produce lactic acid, which lowers the pH in the gut. A lower pH can help to discourage the growth of harmful bacteria, improving the microbiome balance. Some strains, such as Lactobacillus acidophilus and Lactobacillus rhamnosus are often used to support gut health and help to alleviate symptoms of IBS.

These probiotic bacteria are one of the first type to colonise a baby’s gut. They have a big role in building immunity. They help to breakdown complex carbohydrates and fibre, which can ease bloating and improve digestion. Specific bacterial strains like Bifidobacterium bifidum and Bifidobacterium longum are especially good for enhancing immunity and calming gut inflammation.

Saccharomyces boulardii is a beneficial yeast. It is different to the bacterial probiotics but can be very effective for digestive support, especially if you have been on antibiotics. In fact, this probiotic can be taken during antibiotic use, to support gut health, because as a yeast, it is not harmed by antibiotics. It produces enzymes that can help to clear toxins, and it reduces gut inflammation. It is known for preventing diarrhoea and easing an irritable bowel.

This beneficial bacteria is often used in yoghurt production, so it is found in yoghurt and other fermented dairy. It helps to break down lactose, a natural sugar found in milk and dairy products. So, it can be helpful for people with lactose intolerance. Plus, it supports the health of the gut lining, reducing inflammation and promoting overall gut health and digestion.

Also known as soil-based probiotics, these are a unique type of probiotic that come from the soil. They have a natural protective shell that helps them to survive harsh conditions, and that includes protection from stomach acid. This means that they can reach the gut intact, where they can colonise and multiply. They help to balance the gut microbiome, support immunity and help to keep harmful bacteria in check. Since they are a really resilient type of probiotic they are ideal to take while you are travelling.

Our ancestors who farmed and gathered food from the earth would have had daily exposure to these beneficial probiotics. Whilst our modern lifestyle, and sanitised environments, means that we are probably not getting the same level of exposure to these spore-based species. So, I believe that we might be missing out on some of the benefits that these probiotics provide.

Let’s look at probiotics from the point of view of your health goals. This section should help you to choose the most effective probiotic for your needs.

If you are looking for a supplement to support your digestive health Lactobacillus and Bifidobacterium types might be what you want. In general they can help to break down your food, and support nutrient absorption. They may also help with issues like bloating, gas and constipation. They can help your gut feel more comfortable and regular.

See my post: The benefits of probiotics for IBS

For immune health certain Bifidobacterium strains such as Bifidobacterium bifidum and Bifidobacterium longum are a good choice. These bacteria help to support the immune system by keeping the gut barrier strong, making it harder for harmful species to get through. Another crucial role of Bifidobacterium is that they break down fibre, turning it into short-chain fatty acids, which are compounds that reduce inflammation. And, they even boost your immune defences, not just in the gut but also in the respiratory tract and other points of entry, potentially reducing your susceptibility to common infections.

Certain Lactobacillus strains support mental clarity and mood regulation. Lactobacillus helveticus and Lactobacillus rhamnosus help to produce ‘feel-good’ neurotransmitters like serotonin and therefore may reduce feelings of stress, anxiety and depression via the gut-brain connection.

It is a well known fact that taking antibiotics disrupts the balance of bacteria in the gut, potentially leading to digestive issues. The probiotic yeast, Saccharomyces boulardii, is particularly effective for restoring the balance after antibiotics. It helps to re-establish healthy gut bacteria and prevents the overgrowth of harmful bacteria, helping to keep digestive issues at bay.

Probiotics can even benefit the skin. If clearer skin is your goal, probiotics like Lactobacillus rhamnosus and Lactobacillus paracasei may reduce inflammation, which is great for those dealing with acne. These strains have been associated with improvements in acne severity and overall skin hydration, linking a balanced gut microbiome to skin clarity.

I know how difficult it is. With so many probiotic products to choose from, picking the right one can feel overwhelming. But, there are a few key factors that might help you decide. Here’s a guide to help you find one thats right for you:

Probiotics are delicate and must be carefully manufactured to preserve their potency. Choose a reputable brand with high-quality ingredients. Look for third-party testing or certifications, as these indicate that the product has been tested for purity, potency, and overall quality.

Avoid anything with unnecessary fillers, artificial ingredients, or excessive additives that may interfere with the effectiveness of the probiotics or cause unwanted side effects.

Colony-forming units (or CFUs), indicate the number of viable, live bacteria in each probiotic dose. Basically this represents the strength of the probiotic. Generally, an effective dose falls between 1 billion to 100 billion CFUs, depending on the intended purpose. For general gut health, lower doses (in the range of 1-10 billion CFUs) may be sufficient, while higher doses (20-100 billion CFUs) may be recommended for specific health issues, such as irritable bowel syndrome or to support recovery after antibiotic use.

Remember, more CFUs isn’t always better. The right dose depends on your individual health needs. Excessively high CFU counts may lead to digestive discomfort for some people. If you’re not sure, start with a low to moderate dose and gradually increasing it is often a wise approach.

As I have explained, not all probiotic strains provide the same benefits. Certain strains of bacteria are particularly beneficial for specific conditions. For example:

• Digestive Health:  Bifidobacterium lactis and Lactobacillus acidophilus are often beneficial for general gut health.
• Immunity: Bifidobacterium strains support immune function.
• Women’s Health: Lactobacillus reuteri and Lactobacillus rhamnosus may be particularly helpful for urinary tract and vaginal health.

Learn which strains provide the benefits you need. Then look for a product that contains the right strains.

There are several forms of probiotics, including capsules, powders, and even liquids. If you’re not sure which to choose here’s a quick guide to help you decide:

• Capsules: These are the most common form and probably the most convenient providing you don’t have difficulty swallowing. Capsules are also easy to dose, and often have a special coating (enteric coating) to protect the bacteria from stomach acid, helping them reach the intestines alive.
• Powders: Powders can be added to foods or beverages, which may be preferable for those who struggle with swallowing capsules. However, they may be less protected from stomach acid and, therefore, potentially less effective unless taken with food.
• Liquids and Gummies: While convenient, these forms often have lower CFU counts and may contain added sugars or other ingredients that can decrease effectiveness.

If possible, select a product with an enteric coating or other delivery technology to ensure delivery to the intestines. However, while live and viable bacteria have the most benefit, perhaps surprisingly, probiotics that are killed by stomach acid do still have beneficial effects. The immune system still recognises inactive probiotic cell fragments and this can promote a healthy immune response.

Some probiotics are shelf-stable, which means you don’t need to keep them in the fridge. Those that require refrigeration will have that written on the package but a good rule of thumb is that if your probiotics were in the fridge when you bought them, then make sure to keep them refrigerated. Shelf-stable probiotics are much more common that they used to be. They are more convenient and of course, ideal for travel.

For refrigerated probiotics, maintaining a cold environment helps preserve the bacteria’s effectiveness. And, if you choose a refrigerated option, be mindful of temperature fluctuations that may affect their potency, particularly if you live in a warm climate.

Always check the expiry date to ensure you’re using a fresh and effective product. Since probiotic supplements contain live cultures, their potency can diminish over time. Another thing to look for is a guarantee of live cultures through to the expiry date (not just at the time of manufacture), as this ensures you’re consuming active bacteria.

Some probiotics contain common allergens like dairy or soy, which may be problematic for those with sensitivities. If you have dietary restrictions and you’re looking for allergen-free or vegan options, many brands now offer these, so you should have plenty to choose from.

The health benefits of taking probiotics can be significant, but here are some tips to help you get the most out of your supplement:

I always recommend to start slowly. Introduce probiotics gradually, especially if you’re new to them. It is best to begin with the lowest dose that is suggested on the packet and monitor how your body responds. Some people may experience mild digestive changes, such as gas or bloating, as their gut adjusts. By starting with a lower dose, you allow your body to adapt more comfortably before moving to the full recommended amount. This also applies if your body is used to one type of probiotic and you switch to another – again, start slowly and build up.

Many people find that taking probiotics with food makes them easier to digest and helps the bacteria survive the stomach acid. A meal or snack can help you avoid any stomach upset if you’re sensitive.

I recommend taking your probiotics at around the same time every day, and make it a routine. Drink plenty of water to stay hydrated. And, if you notice any discomfort, you might need to pause the supplement for a while, and perhaps adjust the dosage when you re-start. Make sure to always listen to your body. Don’t take probiotics just because they are supposed to be a healthy option. They might not be right for you.

Probiotics can offer a wide range of benefits, but they are not a magic fix. You might need to take them for a few weeks or even months before you notice any changes.

What you’re really trying to do is to change the balance of your gut microbiome for the longer term. And in general, that is not so easy to do.

Ideally the probiotic supplements would colonise the gut wall. But, too often, probiotic supplements just travel through and don’t have the opportunity to adhere. While, they can still provide benefits, if you stop taking them, those benefits will stop.

Providing the right environment for a healthy microbiome can help. And this generally means eating a diverse diet containing plenty of fibrous foods such as vegetables and fruits, as well as some fermented foods. A diverse diet will promote a diverse microbiome where no particular species dominates the gut environment. Plus, eating plenty of fibre means you should be able to produce plenty of short-chain fatty acids, which lower the gut pH, making conditions favourable for the more beneficial species. It all takes time.

While probiotic supplements are generally safe, sometimes they do cause discomfort. They can cause gas or bloating for instance, especially when you first strat taking them. It is normal to need a period of adjustment.

It’s possible that you might benefit from personalised advice, especially if you’re managing a health condition such as IBS or autoimmunity.

To summarise, taking the right probiotic can be beneficial for gut health and overall wellness. Following the guidance in this article can help to choose a supplement to match your goals and optimise the benefits of probiotics. Start slowly and don’t expect instant results. For a holistic approach, make sure that you’re eating a balanced diet with foods that support a healthy microbiome.