Recently, probiotics have gained significant attention for their potential role in improving our overall health. From promoting better digestion to boosting immunity, probiotics are often hailed as a solution to a variety of health concerns. But what exactly are probiotics, and how do they work?
In this blog, Dr. Sherry Su, ND answers the most common questions she hears about probiotics and their use.
Q1. What are probiotics?
Probiotics are live bacteria that, when consumed in the right amounts, can provide health benefits. They are often referred to as “good” or “friendly” bacteria because they help maintain a healthy balance in your gut microbiome.
There are generally four main types of probiotics:
- Class I: The most common type, often from the Lactobacillus and Bifidobacterium families. These are widely available in supplements and foods.
- Class II: Beneficial yeast, such as Saccharomyces boulardii.
- Class III: Spore-based probiotics, which are hardy and can survive harsh conditions.
- Class IV: Keystone species, which play an essential role in maintaining a healthy gut ecosystem.
Q2. Can probiotics be harmful?
Yes, in certain situations, probiotics can cause issues. People with severely compromised immune systems may face a higher risk of infection. Additionally, if someone already has bacterial, yeast, or mold overgrowth in their gastrointestinal (GI) tract, probiotics can sometimes worsen symptoms instead of helping.
Common side effects include gas, bloating, abdominal pain, diarrhea, and constipation—ironically, the very symptoms probiotics are often used to treat. That said, it’s extremely rare for probiotics to cause permanent harm.
Q3. Do healthy people need probiotics?
Research suggests that the healthiest gut microbiomes are the most diverse. While probiotics can help promote diversity, the strains available commercially represent only a tiny fraction of the vast bacterial kingdom. For maintaining wellness, eating a variety of nutrient-rich foods is often more effective than relying on probiotic supplements.
Q4. Which probiotics are effective?
The effectiveness of probiotics depends on the specific strain and how it’s used. For example, Lactobacillus reuteri DSM 17938 may help with constipation and Saccharomyces boulardii is often used to treat diarrhea.
Probiotic benefits are tied to particular strains, not just families. Think of it like a family—each member shares similar traits but has unique talents. To get the best results, it’s a good idea to consult a trained professional who can recommend the right strain, dose, and duration for your needs.
Q5. Can children take probiotics?
Yes, probiotics can be beneficial for kids. Research shows they may help reduce the risk of colds and flu, making them a useful tool for boosting immunity, especially during winter or when kids start preschool. For infants, powders or liquids are easiest to mix with food or drinks. Older kids can use chewable tablets or gummies.
Q6. How do probiotics work?
Probiotics benefit us by interacting with their environment in the gut. They feed on the foods we eat, producing helpful metabolites as they ferment and digest these foods.
These metabolites can:
- Inhibit harmful microbes.
- Interact with the immune system to reduce inflammation and strengthen immunity.
- Produce B vitamins and support nutrient absorption.
- Influence mood by producing neurotransmitters.
While research has uncovered some of these fascinating interactions, we’re still in the early stages of understanding probiotics. Promising findings don’t always translate into consistent results, but the potential is exciting.
Q7. What are prebiotics?
Prebiotics are the food that probiotics need to thrive. They’re typically fiber-based and are often included in probiotic formulas. Common prebiotics include inulin, pectin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS). Including prebiotics in your diet can help support the growth of beneficial bacteria in your gut.
Want to learn more?
Probiotics and prebiotics are intriguing tools for improving health, but they’re not one-size-fits-all. By understanding how they work and consulting with professionals when needed, you can make informed choices about incorporating them into your routine.
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Dr. Sherry Su, ND, FABNG
Naturopathic Doctor San Jose
408-356-1364
