Finally, the advice you’re gonna wanna find a probiotic supplement that actually works.
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These helpful bugs are found in fermented foods, like yogurt and kefir.
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We asked three dietitians how to choose the best probiotic supplement.
Heres what they want you to know before you add just any bottle of bacteria to your cart.
But there are many different strains, each with its own unique health benefits.
Its a bit like buying a dog.
You wouldnt just ask for a dog without knowing the breed, she says.
A Chihuahua and a Great Dane are both dogs, but they have very different personalities."
The strains you choose should match the health goal youre targeting.
So, check the supplement label for the entire strain name.
This not only includes the species.
It will also list the specific strain shown to help with your given health concern.
The best way to find it is to look for capital letters or numbers in the name.
So, for example, youd wantLactobacillus rhamnosusGG or LGG, not justLactobacillus rhamnosus.
Labeling thats vague can be a red flag.
Some products may list only the genus and species.
On the label, youll want to look for two things.
First is the expiration date.
Then, double-check that the capsules have an enteric coating or come in protective packaging, like blister packs.
A good place to begin is with your health care provider.
It can also be helpful to dig into some of the research.
May Support Gut Health
Probiotics are perhaps best known for promotinggut health.
That said, different digestive issues benefit from different strains.
According to the Office of Dietary Supplements, LGG andSaccharomyces boulardiimay help alleviate antibiotic-associated diarrhea in some people.
And species such asBifidobacterium breve,Bifidobacterium longumorLactobacillus acidophilusmay ease pain caused byirritable bowel syndrome (IBS).
Research reveals some probiotics may also reduce symptoms of ulcerative colitis.
Probiotics may help, but right now, theres not enough research to say for sure.
Youll also want to eat plenty ofprebiotic-rich foodslike fruits, vegetables, beans and whole grains.
These supply the fuel your good gut bacteria need to grow and thrive.
In addition, not everyone gets the green light to take probiotic supplements.
Youll also want to choose a supplement thats backed by research and independently verified for quality and efficacy.
2024;15(8):100265. doi:10.1016/j.advnut.2024.100265
National Institutes of Health.
Office of Dietary Supplements.Probiotics - Fact Sheet for Health Professionals.
2022;8(8):CD006895.
