You may be hearing more and more about probiotics — supplements that contain "healthy" bacteria that claim to have multiple benefits, including helping with gut health and digestive issues. Probiotics are being marketed for specific conditions, including irritable bowel syndrome (IBS) or to demographic audiences, such as women or children. But do they really help?
What are probiotics?
Often referred to as "friendly" or "good" bacteria, probiotics help keep the normal healthy balance of bacteria in your gut — specifically the lining of the gut which includes the microbiome. We are learning more and more about the body's microbiome and how to maintain the balance of bacteria already growing there in addition to adding living bacteria into your system through probiotics. A healthy gut microbiome helps with digestion, boosts the immune system, contributes to blood sugar levels, and may even influence mood and mental health.
Where are probiotics found?
Probiotics can be found in multiple forms.
Bacteria-fermented foods are good sources of probiotics, including:
- Active-culture yogurts
- Cheese
- Kefir
- Kimchi
- Kombucha
- Sauerkraut
Probiotics also come in pill form with a variety of different strains or types, including acidophilus, lactobacillus or formulations targeted for different health benefits, such as gastrointestinal health or women's health.
Research on probiotics
Probiotics are under active research for a variety of different conditions. Right here at Mayo Clinic, the Mayo Clinic Center for Individualized Medicine is researching how our individual microbiomes may benefit from personalized probiotics.
Generally, there are a variety of areas of research for probiotics:
- Gastrointestinal health — especially for people with certain infections or chronic conditions, such as Crohn's disease, ulcerative colitis and IBS, or for a serious infection called Clostridioides difficile (C. diff)
- vagin*l health
- Allergies — including skin conditions like eczema
What's the consensus? Are they beneficial?
There is no clear evidence that probiotics are beneficial. While many small studies have been conducted, there has been no standardized way to study probiotics and their effects, making it difficult to compare the results of different studies.
Probiotics are not regulated by the Food and Drug Administration, which means the companies that make probiotics do not need to prove the product contains the ingredients listed on the bottle.
What should you do before taking probiotics?
Talk to your health care provider before starting a probiotic. People with very weak immune systems, such as those undergoing chemotherapy, should not take probiotics due to risk of infection. Your provider or a nutritionist can help identify a probiotic containing the bacteria strain based on the condition you wish to address.
Besides probiotics, what can I do to benefit my digestive and overall health?
Eat a varied diet of protein, grains, fruits and vegetables. Research has shown that a diet containing a variety of different foods is beneficial to our gut microbiome. Engage in regular physical activity. Studies have shown that a healthy diet and physical activity have separate, positive benefits on our overall wellness.
Lisa Hayes, M.D., provides family medicine and prenatal care in Waseca, Minnesota.
FAQs
But, when it comes to pre-and probiotics, cardiologists are warning they aren't a treatment for elevated blood pressure, cholesterol, or other heart health markers. The health benefits of probiotics are also strain-specific, so taking any probiotic off the shelf won't guarantee results.
Is there a downside to taking probiotics? ›
Possible harmful effects of probiotics include infections, production of harmful substances by the probiotic microorganisms, and transfer of antibiotic resistance genes from probiotic microorganisms to other microorganisms in the digestive tract.
Does taking probiotics actually help? ›
Different probiotic products may help improve your skin health, your vagin*l health or your gut health and build up your immunity in general. While they may not be the total solution to your health issues, they might provide an important piece of the puzzle.
What happens if you don't eat enough probiotics? ›
When your body doesn't have enough good bacteria, bad bacteria can thrive. The following can be signs of a gut bacteria imbalance: Autoimmune problems, such as thyroid issues, rheumatoid arthritis and type 1 diabetes. Digestive issues, such as irritable bowel syndrome, constipation, diarrhea, heartburn or bloating.
What is the new warning about probiotics? ›
The FDA is aware that certain probiotic products used in hospital settings to prevent necrotizing enterocolitis have contributed to invasive disease, including one infant death in 2023, and have been associated with more than two dozen other reported adverse events in the United States since 2018.
Why do doctors not recommend probiotics? ›
Some have been well studied, and some haven't. One theoretical risk of probiotics is if someone has an immune system weakened by illness or medication, that person could get sick from probiotics. Another concern about probiotics is that they're considered dietary supplements, not drugs.
Who Cannot take probiotics? ›
The people most likely to have trouble are those with immune system problems, people who've had surgery, and others who are critically ill. Don't take probiotics if you have any of those issues. Always talk to your pediatrician before giving probiotic supplements to your child.
What are the symptoms of too much probiotics? ›
Signs You May be Taking Too Many Probiotics
- Diarrhea, Gas, Bloating, and other Digestive Symptoms. ...
- Headaches from Amines in Probiotic Foods. ...
- Certain Strains May Increase Histamine Levels. ...
- Certain Ingredients Can Cause Adverse Reactions. ...
- Probiotics May Increase the Risk of Infection for Some People.
Here are just a couple of foods and drinks to limit or avoid whilst taking probiotics: Carbonated Drinks - Sugars and artificial sweeteners are terrible for gut health as they can cause the gut to be saturated in more 'bad' bacteria.
When should you take probiotics, morning or night? ›
While research indicates that some strains may survive better if taken before a meal, the timing of your probiotic is less important than consistency. Thus, you should take probiotics at the same time each day.
Research has yet to show who is most likely to benefit from adding probiotic foods or taking supplements. Doctors are most likely to suggest them if you have a digestive problem or if you've had an illness or taken medications, such as antibiotics, that might upset your microbiome.
What are the three gut destroying foods? ›
As part of healthy eating, it's a good idea to avoid or limit foods packed with added sugar, which feeds bad bacteria, Blatner says, as well as highly processed foods, artificial sweeteners, red meat, and alcohol, which can have a negative effect on gut bacteria, and lead to inflammation.
How do you know your gut is unhealthy? ›
While we cannot use one specific measure for our gut health , some signs that you may have poor gut health include:
- digestive symptoms – such as gas, bloating, constipation, diarrhoea and heartburn.
- sleep disturbances or fatigue.
- mood/emotional state – such as high stress, low mood or anxiety.
But there are some common indicators that they may be working for you.
- Less stomach pain. For some people, certain probiotics can help with stomach pain and cramps. ...
- More frequent poops. ...
- Less bloating. ...
- Improved sleep. ...
- Better mood, memory, and mental clarity. ...
- Fewer vagin*l infections.
Probiotics are a natural, safe option to add into your daily regime to maintain healthy cholesterol levels and contribute to heart health. Probiotics can influence our cholesterol levels by: Reducing the absorption of cholesterol from our food. Increasing cholesterol levels used in the body to make bile.
Do probiotics affect blood pressure? ›
Eating food that contains probiotics—consumable live bacteria—has been linked to healthier blood pressure in previous studies. “Yogurt is the clearest example of a probiotic,” says Pluznick.
Which patient should be cautious about consuming probiotics? ›
Probiotic supplements may be harmful for people who are immunocompromised. Whether from a digestive condition like short bowel syndrome, an organ transplant, an autoimmune disease or cancer, anyone with a compromised immune system may react poorly to probiotic supplements.
What is a potential risk of probiotics? ›
They Can Increase Infection Risk for Some. Probiotics are safe for the vast majority of the population, but may not be the best fit for everyone. In rare cases, the bacteria or yeasts found in probiotics can enter the bloodstream and cause infections in susceptible individuals ( 41 , 42 , 43 , 44 ).
