That being said, probiotics can be one of the most beneficial supplements out there if you find the right strains, give it enough time, and combine them with other beneficial lifestyle changes.* An unbalanced gut microbiome is connected to a variety of health concerns, from seemingly innocuous (albeit very uncomfortable) things like bloating to more serious issues1. In other words, probiotics—which are live bacteria and yeasts—are fighting for you, helping to restore and maintain balance in your gut.* When you’re getting poor sleep, are overly stressed, or are living off processed foods (to name a few things), these challenges can knock your gut out of balance. Probiotics are the good bacteria that enter your gut, providing nourishing strains of bacteria to elevate your gut microbiome and combat microbial imbalance.* But how does that happen, exactly? Probiotics essentially push out the unwanted gut residents.* The good bacteria invade their space and steal their food and nutrients2, creating an environment where the undesirable organisms can’t survive. Eventually, those guys die off while the probiotics thrive and grow in numbers. As probiotics feed on fibers, they also produce beneficial byproducts called short-chain fatty acids (SCFAs). SCFAs fuel your intestinal cells and help strengthen your gut barrier3, two things that can improve your overall gut health and help strengthen it for future threats.* Will Bulsiewicz, M.D., MSCI, a gastroenterologist and internationally recognized gut health expert, calls SCFAs a “real game-changer” and says that their production can literally transform your gut—and overall—health.* Because of this, many people give up taking probiotics too soon, but those who stay consistent may be rewarded with better gut health and a more regularly functioning digestive system, among other potential health benefits like improved mood4, a better physiological response to stressors5, and a healthier immune system6.* You might start to feel gut health benefits within a day or two, or you might not for a while.* We are unique individuals, and so our responses to targeted supplements differ. On the opposite end of the spectrum, you might experience some unwelcome side effects, like more gas and/or bloating—signs of detoxification die-off process called a Herxhemier (or Herx) reaction. The more imbalanced your gut is to start, the more uncomfortable this transition can be. Shah says that this unpleasant phenomenon should start to go away after the first week or two as your body gets used to the new routine and your gut microbiome starts to return to balance.* If they don’t, it could be a sign that you’re dealing with some more chronic GI issues, like small intestine bacterial overgrowth (SIBO) or irritable bowel syndrome (IBS), which would require more targeted support from a trained physician. As a rule of thumb, Pedre recommends selecting a probiotic that has 5 to 100 billion colony-forming units (CFUs) and multiple strains that are targeted to your specific health needs.* He also says that your probiotic should undergo quality testing to make sure the claims on the bottle actually match what you get. While refrigerated probiotics used to be the gold standard, there are a lot of high-quality, shelf-stable options out there now, so that’s no longer an important deciding factor. If you want to see if probiotics can work for you, it’s important to choose a high-quality supplement with multiple, science-backed living probiotic strains and stay consistent with taking it. And make sure you’re prepared: Sometimes things can get a little worse before they get better. Of course, it’s always a good idea to talk with your own doctor before taking any new supplements, including probiotics. She has written twelve books and has had more than 2,000 articles published across various websites. Lindsay currently works full time as a freelance health writer. She truly believes that you can transform your life through food, proper mindset and shared experiences. That’s why it’s her goal to educate others, while also being open and vulnerable to create real connections with her clients and readers.
