Do You Really Need Probiotics For A Healthy Gut?

There's a lot of interest and hype around probiotics these days. They've made their way into food products, supplements, and pretty much every health-related corner of the internet, and you’ve probably noticed an entire shelf dedicated to probiotic supplements at your local chemist. Marketing might have you thinking that probiotics are essential for a healthy gut, but is this actually the case? 

What are probiotics?

Probiotics are supplements or products that contain live bacteria in large enough amounts to provide a benefit to your gut. They do this both by increasing the number of beneficial bacteria, and by supporting the function of these microbes.

Fermented foods aren't the same as probiotics

Some fermented foods can be classified as probiotics, but not all of them meet the official requirements to be labelled as probiotics. To be called a probiotic, a product needs to have demonstrated health benefits in research. Fermented foods can be tricky to accurately research as it’s difficult to control the strains and amounts of microbes present. Fermented foods are worth including in your diet though, as they do still contain microbes that can be beneficial for your gut.

What the research says

A growing body of research shows benefits of probiotics for a range of health conditions, particularly ones that involve disruptions to the gut and the microbiome - such as infectious diarrhoea, Irritable Bowel Syndrome, and Inflammatory Bowel Disease. At this stage though, the evidence isn't particularly strong for taking probiotics if you're otherwise healthy and don't have any specific symptoms or conditions. In this case, it’s worth saving your money (probiotics and probiotic products can be quite pricey!), and instead focus on including fermented foods in your diet.

If you have gut symptoms or a health condition

If you have a condition that probiotics have been shown to help, then it could be worth trying them to see if they improve your symptoms. It's important though to follow your doctor's advice, and properly researching before you start with probiotics. It's not just a matter of grabbing the first ones you see on the shelf: there are many different strains, doses and combinations of bacteria, and the research is quite specific about which ones have shown benefits for which conditions.

Look for a product with the right strains and amounts, and make sure you take it for the duration that has shown benefits in research trials. A resource such as the US Probiotic Guide can be helpful for researching which products have shown benefits for your specific condition.

Want to learn more about probiotics and gut health? Download the free SB Nutrition Guide to Gut Health here.