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Can probiotic supplements improve your gut health?

Your gut is essential to your overall health

Scientists are just now beginning to recognize the importance of the trillions of good and bad microorganisms that dwell inside us, and their relationship to human health and disease.

Collectively, these microorganisms are called the gut microbiota, or microbiome. Some researchers are calling it the new frontier of medicine.

“Gut bacteria are important to your overall health; we know that. Yet, it’s complex, and much of it isn’t understood,” says Dr. Bill Jagiello, medical director at Wellmark Blue Cross and Blue Shield.

“Bacteria line your entire digestive system, mostly in the intestines and colon. We know they play a key role in breaking down nutrients, preventing infections and producing certain vitamins,” says Jagiello. “But there’s more. Preliminary research suggests gut bacteria may help prevent or treat some diseases. They may be involved in the development of colorectal cancer, obesity and diabetes.”

How do probiotics fit in?

Probiotics are live bacteria and yeasts External Site that are often called “good” bacteria, because they help keep your digestive system healthy. You can find probiotics in supplements and some foods, like yogurt. When you lose "good" bacteria in your body, for example, after you take antibiotics, probiotics could help balance your "good" and "bad" bacteria to keep your body working the way it should.

However, to be sold as a probiotic supplement in the United States, a live microorganism does not require evidence of effectiveness or safety.

Should I take a probiotic supplement?

According to the National Center for Complementary and Integrative Health (NCCIH), some probiotics may help to prevent diarrhea that's caused by infections or antibiotics. They may also help with symptoms of irritable bowel syndrome. However, the benefits are not conclusive and not all probiotics have the same effects.

The latest research says to hold off on taking probiotic supplements, unless directed to do so by your health care provider. “There is simply so much that we don’t know yet,” says Jagiello. “You could do more harm than good by adding probiotics to the mix.”

“If you’re considering a probiotic dietary supplement, consult your health care provider first,” says Jagiello. “This is especially important if you have other health problems.”

A few facts about probiotic supplements

Probiotic supplements are not only used to keep the digestive system running smoothly, they also claim other health benefits, from boosting the immune system, improving certain mental health conditions, and contributing to weight loss.

  • Between 2002 and 2012, use of probiotic supplements more than doubled in the United States.
  • Consumption is highest among college-educated adults, with 3.5 percent reporting the use of probiotic supplements within the past 30 days.1
  • There are no large, long-term clinical trials that prove probiotics offer clinical benefits for people who are already healthy.2

1. Journal of the American Medical Association, Oct. 2016

2. European Journal of Clinical Nutrition. March 2018

Three things you can do to balance your bacteria

  1. Eat a healthy, balanced, high-fiber diet

    The bacteria that live inside us are there because of what we eat, and the best way to promote lasting change is to alter their food source — our diets. Recent studies show fiber plays a key role in the types of bacteria that thrive in the gut.

  2. Do not overuse antibiotics

    While antibiotics are life-saving drugs, they reduce good gut bacteria, and can cause antibiotic resistance.

    Keep in mind:

    • Antibiotics only treat bacterial infections, not viruses like the common cold.
    • Green-colored mucus is not a sign that an antibiotic is needed.
    • There are potential risks when taking any prescription drug.
    • Improper use of antibiotics causes side effects.
    • Long term use reduces their effectiveness.

    “If your doctor prescribes an antibiotic, ask what is the shortest treatment course and whether there are alternative methods,” says Jagiello. “When taking the antibiotic, always follow dosing instructions and take for the amount of time prescribed by your doctor.”

  3. Try fermented foods 

    Some early research suggests that the bacteria found in naturally fermented foods may promote gut health by increasing the number of healthy bacteria. Here are a few options:

    • Sauerkraut. A shredded cabbage that has been fermented by lactic acid bacteria.
    • Pickles. Baby cucumbers that are pickled in salt-water mixture and fermented. Just make sure they are salted gherkins. Pickles made using vinegar do not have probiotics effects.
    • Miso. A soup ingredient made with fermented soybeans, barley or rice malt.
    • Yogurt. Made from milk fermented by added bacteria, known as yogurt cultures. Look for yogurts that carry the National Yogurt Association’s (NYA) “Live and Active Culture” seal. Be sure to watch out for added sugars. Try this recipe for fruit wands with strawberry cheesecake dip.
    • Kombucha. A carbonated tea made by fermenting sweet tea with a culture of yeast and bacteria.
    • Kefir. A cultured, fermented beverage that tastes like a yogurt-based drink.
    • Tempeh. Made from fermented soybeans, tempeh is formed into a firm patty, and has an earthy taste, similar to a mushroom.
    • Apple cider vinegar. Made by fermenting apples, you can add it to salads, drinks, and recipes.
    • Kimchi. A fermented, spicy Korean side dish made with cabbage and other vegetables.