Probiotic Benefits: Your Gut's Best Friend and Beyond

You've likely heard about probiotics from the media or in your doctor's office. Yet, you may not be very familiar with what probiotics are, what they do or whether you should consider adding them to your diet or supplement routine.

With a growing emphasis on the importance of gut health and a need for additional ways to treat and manage disease, it's more important than ever to understand probiotic benefits and how they might promote overall well-being in both your body and mind.

Probiotics 101

Probiotics are live microorganisms found in certain foods and as dietary supplements that may provide your body with numerous health advantages. The most common forms of probiotics contain bacteria from the Lactobacillus and Bifidobacterium groups, and yeasts from the Saccharomyces boulardii group.

Probiotics can help balance the mixture of good and bad microorganisms in your digestive tract, known as your gut microbiome. This assists in creating a favorable environment and may help prevent the overgrowth of harmful microorganisms. When the microbiome is not balanced, a condition known as dysbiosis can develop, which can lead to many negative health conditions including poor digestive functioning. A poor diet, stress and environmental factors can disrupt the balance of microorganisms in your body, so eating probiotic-rich foods or taking a probiotic supplement may help to support a healthy gut microbiome.*

Probiotic Foods

Fermented foods are the main dietary source of probiotics.

Examples include:

• Miso
• Kimchi
• Tempeh
• Unpasteurized fermented pickles
• Refrigerated sauerkraut
• Yogurt with live and active cultures
• Kefir
• Kombucha

Many food manufacturers are also beginning to add probiotics to foods that do not naturally contain them. Taking probiotic supplements is another common and effective way to consume probiotics.

Probiotic Perks

While they specifically help support the health of your gut, probiotic benefits may extend to nearly the entire body. Read on to learn about additional potential health benefits of probiotics.

1. Digestive disorders: Probiotics may ease the symptoms of digestive discomforts like diarrhea, constipation, bloating and gas. They may also play a role in managing conditions like irritable bowel syndrome (IBS) and inflammatory bowel diseases (IBD) like Crohn's disease and ulcerative colitis. Research has shown that the specific strains of Bifidobacterium infantis and Bifidobacterium bifidum are specifically beneficial for IBS. Probiotics containing the Lactobacillus strains have also been found to aid both IBS and IBD.*

2. Immune support: About 70% to 80% of the immune cells in your body are located in your gut. This helps explain why dysbiosis is linked to a weaker immune system, as well as many immune-related diseases. Consuming probiotics could help treat and prevent illness, including ailments like the common cold and allergies. Some studies have shown that a variety of probiotic strains may also play a role in treating and preventing infections, such as urinary tract infections and other infectious diseases; however, additional clinical research is needed.*

3. Mood and overall brain function: Your gut and brain are intricately connected through a pathway known as the gut-brain axis. This involves communication between your brain (a part of the central nervous system) and your digestive tract (a component of the enteric nervous system). Thus, the health of your gut microbiome can also impact the health of your brain, including functions like mood and memory. According to Harvard Medical School, about 95% of the neurotransmitter serotonin is produced in your gut. Serotonin is often referred to as your body's natural "feel good" chemical due to its role in your mood and general sense of well-being. Having an unhealthy gut from a lack of probiotics can therefore contribute to a negative mental and/or emotional state. Consuming probiotics may help improve symptoms of anxiety and depression, along with other mental conditions, like Alzheimer's and autism spectrum disorders, according to recent studies — although more research is needed.*

4. Skin health: Some types of probiotics have the potential to help treat or prevent many types of skin diseases. Examples include eczema, acne, damage from ultraviolet light and psoriasis. This is accomplished by promoting the right balance of bacteria on your skin and reducing skin inflammation.*

5. Gut support during antibiotic therapy: While antibiotics play a key role in killing harmful bacteria in your body, they can also attack beneficial bacteria in the process. This can lead to things like antibiotic-associated diarrhea and a weakened immune system. Some studies suggest that certain probiotics such as Lactobacillus GG and S. boulardii may help prevent antibiotic-associated diarrhea.*

6. Weight management: An imbalance of gut bacteria is also associated with a greater likelihood of obesity. Too many harmful bacteria, or not enough good bacteria, can lead to excess fat production and increased hunger, which both contribute to a greater likelihood of gaining weight. Research has shown that the Lactobacillus and Bifidobacterium probiotic strains can positively impact the effect of leptin, which is a hormone that tells your body it has had enough to eat. Some types of probiotics may also help decrease the absorption of fat from your diet.*

The Right Probiotic Supplement for You

Eating probiotic-rich foods is one great way to incorporate a variety of probiotics into your diet. However, taking probiotic supplements may increase the quantity and variety of bacterial strains that food alone may not provide.

There is no one-size-fits-all answer to choosing the right probiotic supplement, and not all are created equally. Different types of probiotic strains serve different functions in your body. As an example, some strains have a larger role in immune system functioning, while others may have a greater impact on digestive health. Many types of probiotic supplements contain multiple strains of bacteria, which could offer wider coverage with greater results.*

Despite all the advantages of probiotic supplements, not everyone needs to take one. Speak with your healthcare provider before starting a new supplement regimen and for guidance on the right probiotics for your particular needs. Given that the FDA is not required to approve dietary supplements (including probiotics) for safety or effectiveness before they are sold, it's important to purchase from reputable brands that can certify the quality of their products.

Pursuing Whole-Body Health

Probiotics are an essential form of bacteria that may help promote a balanced gut microbiome. They may provide a multitude of health benefits that extend beyond the digestive tract, including strengthening the immune system, treating digestive symptoms and disorders and supporting mental health. Adding probiotic-rich food to your diet and taking a probiotic supplement could lead to improvements in your well-being and overall health.*

So, get started right away — your body and mind will thank you.

Clinically reviewed on Sept. 10, 2024.