Everything You Need to Know About Probiotics

Dealing with constant stomach pain and other digestive problems isn’t fun. But you may have read about a surefire solution: Probiotics. Will they really work? Are they the miracle microbes you’ve read so much about? Can they also help you lose weight and fight high blood pressure?

Whether you buy them in a bottle or in the refrigerated foods section at your local grocery store, probiotics might benefit your health — depending on several key factors.

Here’s everything you need to know about the good bacteria in your gut, why some of us don’t have enough of them, and where to get more.

1. Probiotics are the ‘good’ bacteria

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• They are beneficial to your health.

When you hear the word “bacteria,” you might automatically assume we’re talking about germs. But not all bacteria cause harm. In fact, probiotics are the “good” bacteria that live in your digestive system.

Probiotics help decrease the number of harmful bacteria in your system. Germs are often the cause of infection and inflammation in certain diseases and health conditions.

Next: There are a few ways you can consume them.

2. You can either take pills or consume certain foods or drinks containing probiotics

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• Probiotics come in many forms — some more effective than others.

So how do you get all these friendly bacteria into your body? It’s much simpler than it seems, as long as you’re following professional recommendations you can trust.

Probiotics come in different forms. You have the option of taking a dietary supplement, drinking certain beverages, or eating a variety of probiotic-rich foods.

Next: This is why you shouldn’t be afraid to “eat” more bacteria.

3. We’re all born with good bacteria in our systems

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• Some of us just don’t have enough of it.

Recent research discovered bacteria in babies’ systems before they were born. It’s a normal part of life — and it’s our job to take care of the good bacteria we have.

Probiotics help to fight off the germs that can make us sick. Your digestive health can tell you a lot about whether or not you’re doing all you can to stay healthy.

Next: Is your gut trying to tell you something?

4. Your gut health might be in trouble

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An imbalance of bacteria in your gut could cause issues such as inflammation and weight gain. It can also increase your risk of developing certain diseases, though scientists aren’t sure by how much.

How does this imbalance happen? Theories range from a lack of nutrients to antibiotic use to not eating enough fiber. Consuming probiotics can restore this balance.

Next: Not all supplements fulfill their promises.

5. Many probiotic supplements aren’t effective at all

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• These supplements aren’t regulated as drugs.

In the United States, probiotic pills fall under the much larger dietary supplement umbrella. The Food and Drug Administration, therefore, treats them as foods instead of as drugs.

This means that a manufacturer can claim a product containing probiotics has significant health benefits, even when it doesn’t. You don’t want to spend your money on supplements that don’t work.

Next: These foods might also have fewer probiotics than you think.

6. Many processed foods don’t have as much bacteria in them as you think

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• Many bacteria can’t survive the processing some foods go through.

Though foods like certain dairy products can contain probiotics, they won’t contain many — or any at all — if they’re highly processed. Various processing methods destroy live bacteria long before it makes it to grocery store shelves.

This is just one of many reasons to cut back on the number of processed foods in your diet. Aside from consuming more probiotics, you’ll also take in fewer added sugars and more essential nutrients.

Next: These foods are the best to eat if you want to consume more probiotics.

7. Fermented foods are more effective than probiotic supplements

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There’s no guarantee that a supplement — or even a certain food — will solve all your problems. When it comes to probiotics, you can sometimes trust the food. You can’t always trust the supplements.

Eating more fermented cheeses, dark chocolate, and olives will introduce more friendly bacteria into your digestive system. Here are other foods you should start eating if you want a healthier gut.

Next: You might be able to say goodbye to this infection for good.

8. Good bacteria might prevent or treat UTIs

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• What if you never had to deal with a UTI again?

Probiotics are an excellent resource for improving your digestive health. They’re also important for vaginal health — though scientists aren’t quite sure why.

Some research suggests taking probiotics can prevent recurrent urinary tract infections. Most women who contract them are highly likely to have them again; maybe you don’t have to.

Next: You might benefit from probiotics if you have one of these diseases.

9. People living with irritable bowel diseases might benefit from probiotics

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• Probiotics can help relieve symptoms of conditions like irritable bowel syndrome.

When your digestive tract undergoes significant stress, it can seem like you don’t have many relief options. Research suggests taking probiotics can help treat certain chronic digestive disorders. A doctor might suggest using them in tandem with other medical interventions.

People living with conditions such as Chron’s disease, ulcerative colitis, and irritable bowel syndrome might also benefit from probiotics, according to Harvard Health.

Next: Probiotics aren’t magic: They can’t treat everything.

10. They don’t treat as many diseases as some people believe

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• Don’t believe everything you hear about probiotics and chronic illness.

Probiotics aren’t cure-all solutions. An unhealthy gut can cause many problems, but there are other problems with the modern American diet besides a lack of fiber or good bacteria.

There’s some evidence that probiotics boost immunity and brain health in some people. They’re good organisms to have inside you. But they can’t treat everything, and shouldn’t substitute for a doctor’s visit.

Next: You have to be careful which probiotics you buy.

11. Not all probiotics are the same

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There are many products that contain probiotics, but their bacteria comes in different strains. You can’t expect to be able to treat every digestive issue with the same product: Different strains are known to treat different problems.

Some, such as L. acidophilus, can treat urinary tract infections. And even though B. animalis won’t cure your UII, it can help you recover from food poisoning.

Next: Probiotics are beneficial for these two digestive problems.

12. They can treat diarrhea and constipation

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• One thing’s for sure: Probiotics significantly improve your poop experience.

The key to a healthy digestive system is having a balanced ecosystem of bacteria in your gut. Diarrhea, for example, offsets this balance. But probiotics can help to restore it.

Research suggests probiotics can effectively treat both diarrhea and constipation. They populate your digestive system with bacteria that won’t cause inflammation or other problems.

Next: You can eat these foods along with probiotics to make them more effective.

13. ‘Prebiotics’ help feed probiotic bacteria

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• Good bacteria need “food” too.

There is a reason a fiber-rich diet improves digestion — and yes, bacteria are involved. Your living, thriving gut bacteria need fuel just like you do. Prebiotics are fiber-containing foods that, in a sense, “feed” probiotic bacteria.

You can find prebiotics in food sources such as bananas, asparagus, onions, and oats.

Next: If you do use probiotics, make sure you know how to take care of them.

14. Not refrigerating your probiotics will kill their bacteria

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• Always keep fermented foods and beverages chilled to preserve their bacteria.

Bacteria are living organisms. Like humans, they can only survive under certain environmental conditions. If you don’t refrigerate your probiotic-filled yogurt, for example, the live cultures inside will get too toasty and die off.

Follow the same rules you already use to decide which foods go in the fridge and which get to live in the pantry.

Next: Never buy any probiotic without doing this first.

15. You should always do your research before buying probiotics

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• You can always ask your doctor for recommendations and advice.

Not all foods and supplements contain the same types of probiotics. Investing in the “wrong” kind would not only prove ineffective — it could also cost more money then you can spare.

If you’re experiencing digestive problems and believe a probiotic could ease your symptoms, bring the issue up with your doctor. If you need to start taking probiotics, they can recommend the type and form that might successfully treat your specific condition.

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