Best Probiotics for Gut Health: Benefits, Side Effects & More

Probiotics are live bacteria that can benefit your health. They’re found in foods, supplements, and even skincare products. While many people think all bacteria are bad, probiotics actually help by fighting harmful germs, producing vitamins and even aiding with gut health.

Maintaining gut health is crucial for overall well-being and probiotics have an important role in this. The right probiotic supplement can balance your gut microbiome, reducing issues like bloating, indigestion, and fatigue. But how do you choose the best probiotics for gut health?

Why Gut Health Matters

Good gut health is important for your body to absorb nutrients, fend off harmful bacteria, and send signals to the brain. It boosts the immune system, improves mood and sleep, helps manage stress, and lowers the risk of inflammation and diseases like heart disease and type 2 diabetes. 

The gut microbiome, consisting of around 500 trillion microorganisms, breaks down food, converts nutrients, and supports the gut lining. While most gut bacteria are beneficial or neutral, some can cause harm if they are pathogenic or overpopulated, making balance and composition vital for overall health. Adding probiotics to your day can help improve your gut health and help you restore that balance.

How Prebiotics and Probiotics Work Together

Prebiotics are fibers and compounds present in various foods that serve as nourishment for probiotics. They promote the growth and function of beneficial gut bacteria, thereby enhancing the effectiveness of probiotics. While probiotics supply healthy bacteria to the gut, prebiotics deliver the essential nutrients that enable these bacteria to flourish and increase in number. The combined intake of prebiotics and probiotics, commonly known as synbiotics, can improve gut health by optimizing the balance and activity of beneficial microorganisms within the digestive tract. Consider adding prebiotics to your routine as well to get more effective use from probiotics.

Foods with Prebiotics

• Garlic: Contains inulin, a prebiotic fiber that aids beneficial gut bacteria.
• Onions: High in both inulin and fructooligosaccharides (FOS), which enhance gut health.
• Bananas: Offers resistant starch, functioning as a prebiotic to promote the proliferation of healthy bacteria.
• Asparagus: Rich in inulin, it fosters a balanced gut microbiome.
• Apples: Provide pectin, which nourishes healthy gut bacteria.
• Leeks: An excellent source of prebiotics, akin to garlic and onions.
• Chicory Root: One of the richest sources of inulin, frequently utilized to support digestive wellness.

Incorporating these foods into your diet can help ensure the vitality of your probiotics, thereby promoting overall gut health.

Types of Probiotics and Their Benefits

Probiotics can be obtained from your regular diet and through supplements. Numerous everyday foods naturally include probiotics or prebiotics, which are substances that promote the growth of beneficial bacteria and can improve gut health. Besides these foods, dietary supplements provide a targeted approach, allowing you to manage the type and quantity of probiotics incorporated into your diet.

Foods with the Best Probiotics for Gut Health

Numerous foods are rich in probiotics, particularly fermented foods derived from both plant and animal sources, which are frequently utilized in dietary supplements. Additionally, certain foods supply the prebiotic nutrients essential for the growth of beneficial bacteria. Here are some foods with the best probiotics for gut health:

• Kimchi & Sauerkraut: Both of these are types of fermented vegetables rich in lactic acid bacteria, particularly Lactobacillus. These probiotics are beneficial for gut health, enhancing digestion, and strengthening the immune system. Kimchi also provides anti-inflammatory properties, whereas sauerkraut is high in fiber, which aids in digestion.
• Yogurt & Kefir: Yogurt is known for its content of Lactobacillus and Bifidobacterium, two potent strains that contribute to gut health and immune support. Kefir, a tangy fermented dairy beverage, has a broader spectrum of beneficial bacteria and yeasts, making it a more robust source of probiotics.
• Green Tea & Kombucha: Kombucha, a fermented tea, contains probiotics such as Acetobacter and Lactobacillus, which help with maintaining gut flora balance and promoting digestion. The fermentation of kombucha also produces beneficial acids and antioxidants. Although green tea is not fermented, it provides prebiotics that help nourish and enhance probiotic activity in the gut.

Supplements for Probiotics

When selecting a probiotic supplement, prioritize high-quality products that feature a variety of strains especially those that have been found to be essential for a healthy microbiome. Some strains are particularly helpful when seeking to enhance gut health, support the immune system, and improve digestion. Some of the top formulas we offer at Whole Body Health Chiropractic include:

• Ther-Biotic® Complete is a hypoallergenic probiotic blend made by SFI Health that supports comprehensive gut health and a balanced intestinal microbiome. This formula features 12 different probiotic species, in a base of inulin to enhance digestive and immune function. 
• Ortho Biotic® is a shelf-stable formula by Orthomolecular that includes an essential variety of probiotic organisms to support microflora balance and maintain a healthy environment for vitamin uptake and optimal immune function.

Each of these products is formulated to deliver specific advantages, so it is important to consider your individual requirements when making a selection. The best time to take probiotics in supplement form is with food or just before a meal, as this helps the bacteria survive stomach acid and reach the intestines.

Choosing the Best Probiotic for Gut Health

When you’re looking for a probiotic supplement, there are several factors you should consider for choosing the best probiotics for gut health:

• Presence of essential strains: Seek to use formulas that contain these key probiotic strains for optimal health benefit.
  • Lactobacillus acidophilus
  • Lactobacillus plantarum
  • Lactobacillus rhamnosus
  • Lactobacillus bulgaricus
  • Lactobacillus reuteri
  • Bifidobacterium bifidum
  • Bifidobacterium longum
  • Saccharomyces boulardii
  • Streptococcus thermophilus

• Look for name-brand probiotics: Probiotics are marketed as dietary supplements, which means they are not regulated by the U.S. Food and Drug Administration (FDA). This means manufacturers have the freedom to include various ingredients in their products and label them as probiotics. Read product labels carefully and review scientific studies that highlight the effectiveness of specific probiotics. Sometimes paying extra for the name brand instead of the off-brand is the right choice.
• Packaging and Storage: Many probiotics are susceptible to heat, moisture, and light; therefore, they need to be kept in a cool, dry environment, shielded from sunlight. Certain supplements may also need to be refrigerated.

As always, it’s important to speak to your doctor before starting any supplements. They should also be able to help you in finding a probiotic that is right for you.

Side Effects of Probiotics

Since these beneficial bacteria are naturally present in the human body, they are generally regarded as safe for the majority of individuals. Some people can also react poorly to ingredients used in probiotic supplements or to naturally occurring amines in probiotic foods, triggering an allergic reaction. Probiotics have a long-standing history of safe use. However there are minor side effects some people may experience such as:

• Bloating and gas
• Constipation
• Increased thirst
• Abdominal cramping
• Nausea

Chiropractic Care for Gut Health

While supplements and consuming foods with some of the best probiotics for gut health can make helpful improvements to gut health, chiropractic adjustments play a very important role in promoting the body’s healing process. At Whole Body Health Chiropractic, we have seen many patients experience significant, drug-free improvements in gut symptoms and long-term gut healing. We understand how lifestyle stressors from inactivity, a poor diet, toxic exposures, and emotional stress can manifest in the body in many ways and often as gut problems.

By gently realigning the spine to release internalized stress patterns, chiropractic care helps reset the parasympathetic, aka “rest and digest” mode which is essential for gut healing. This shift is important because it activates the digestive process and shifts blood and nutrients to the gastrointestinal tract.

In addition to chiropractic care, we take a holistic approach incorporating functional medicine principles. By addressing lifestyle stressors, such as toxic exposures and nutrient deficiencies, we can optimize your body’s ability to heal and thrive.

Our comprehensive approach considers how you eat, move, and think, ensuring that every aspect of your lifestyle supports your health and vitality. Experience the benefits of chiropractic care and functional medicine for yourself by scheduling an appointment with us today.

You can also call us at (571) 378-0108 or reach out to us via email. We’re located at 8391 Old Courthouse Road, #350, Vienna, VA 22182.

Frequently Asked Questions About the Best Probiotics for Gut Health