They’re usually safe, but we need more research to understand who could benefit.
According to theNational Institutes of Health, 60 to 70 million Americans have a digestive disease.
Probiotics are living microorganisms often touted for their digestive health benefits.
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They are found infermented foodsand beverages and sold as dietary supplements.
But do they really promote digestive health?
And can they help promote other areas of your health, too?
What Are Probiotics?
Your intestinal tract is lined with bacteria thatform your gut microbiome.
Despite bacteria often having a negative connotation, plenty of good bacteria help you fight illness and promote health.
Having a diverse microbiome helps promote not just digestive health, but many other aspects of health.
And for a good reason!
Studies have shown that probiotics are promising for preventing or treating various digestive illnesses or concerns.
However, more high-quality research is needed to confirm these benefits.
In fact, the American Gastroenterology Association does not recommend probiotics for treating IBS because of insufficient evidence.
Many research reviews are inconclusive because of the wide variations in strains studied and mixed results of the studies.
But can probiotics help?
This pairing of supplements improved health more thanvitamin D supplementationalone or placebo.
Researchers concluded that probiotic supplementation paired with fermented dairy consumption could reduce lipid concentrationsa marker of cardiovascular health.
There was a mix of low- to moderate-certainty evidence supporting these findings.
The researchers concluded that probiotic supplementation was better than no supplementation or placebo in preventing upper respiratory tract infections.
It also reduced the levels of disease-causing pathogens.
Food Sources of Probiotics
One way to get in probiotics is through food sources.
While probiotic supplements can be very useful in some cases, they should be targeted for specific symptoms."
Eating a well-rounded diet helps promote overall health, includinggut health.
Check the Storage Instructions
Probiotics supplementscan be sold as capsules, powders and liquids.
Be sure to read and follow the manufacturer’s storage instructions.
Some products must be refrigerated to preserve the probiotics, since they are living microorganisms.
Check the Strain
There are many different strains of probiotics, with species ofBifidobacteriumandLactobacillusbeing the most common.
According to the NIH, these two strains are also considered to be quite safe.
Probiotics can also die off over time, causing the CFUs to vary with age.
The Bottom Line
Probiotics can play a role in promoting a diverse microbiome.
Generally, species ofLactobacillusandBifidobacteriumare the most commonly studied and are generally safe.
Therefore, the risk of adverse effects from these species is pretty low.
TheWorld Gastroenterology Organisationhas guidelines for probiotics that address strains and dosages for different health concerns.
However, she notes that most everyone would benefit from probiotic-rich foods.
Regularly taking probiotics has generally been shown to be safe, according to the NIH, especiallyLactobacillusandBifidobacterium.
The most common side effect is gas.
Some cases of infections have resulted in severe illness in immunocompromised or severely ill patients after taking probiotics.
Regardless, speak with a trusted health care provider before taking a new supplement.
Those who are immunocompromised or have a severe underlying illness should avoid taking a probiotic supplement.
