Over the past few years Probiotics have become centre stage… We’ve been told to.. “pop one daily” to keep your gut healthy (well the marketers have told you that) … but is it really what your gut needs?

Is taking a general daily probiotic (because you think you’re doing your gut good) the way to go? Absolutely NOT!

Are there times that taking a ‘specific’ strain of probiotic is beneficial? Absolutely YES!

Please allow me to explain… First let me talk about when a PRIOBIOTIC is useful for you, and then when it is NOT and what the alternatives are.

USEFUL… If you are taking antibiotics then a Broad spectrum, High Strength (500 billion CFU), Multi Strain Probiotic with multiple strains of — Bifidobacterium and Lactobacillus species and strains — it not just useful but NECESSARY to counteract the negative side effects of antibiotics! Reason being is that research indicates that several specific taxa fail to recover within 6 months of antibiotic use.

What does this equate to with your health?

Well these changes may have a significant long-term health impact. Antibiotics have been shown to reduce beneficial microbial communities which provides the perfect opportunity for ‘opportunistic pathogens’ to take hold, a term coined as “antibiotic-induced dysbiosis” which can result in increased gastrointestinal irritation and inflammation.

The effects of antibiotics on Gut health are clear…

*"... antibiotics can affect the abundances of 30% of the bacteria in the gut community, causing rapid and significant drops in taxonomic richness, diversity and evenness"* and research shows that after one-time antibiotic treatment the effects on the Gut Microbiome can be aggravating and prolonged and can lead to "long-lasting detrimental shifts in the gut microbiota”… “causing a disruption in diversity of the intestinal microbiota for 4 years following antibiotic use".

*Antibiotics can cause significant changes in gut microbiota that have both short- and long-term health consequences.”*
*“Antibiotic use is associated with reduced microbiota diversity.”*
“Antibiotics can also disrupt the balance that normally exists between the various species of gut microbiota. For instance, by causing a decrease in species diversity, antibiotics can lead to the overgrowth of pathobionts”… “As the antibiotic susceptible bacteria are eliminated, antibiotic-resistant bacteria multiply and take their place”

Research shows that Probiotic therapy, during and after, Antibiotic treatment has beneficial effects such as…

“Effect of adding probiotics to an antibiotic intervention on the human gut microbial diversity and composition: a systematic review concluded that the addition of probiotics to antibiotic interventions seems to preserve alpha diversity and ameliorate the changes to gut microbial composition caused by antibiotic interventions”
“Research on probiotics to minimize the disruption of faecal microbiota in healthy subjects undergoing antibiotic therapy indicates this mixture of probiotics promotes a more rapid return to pre-antibiotic baseline faecal bacterial microbiota”
“Broad spectrum, High Strength, Multi Strain Probiotics are necessary to assist in the recolonization of the Gut Microbiome and repair and restore Intestinal cell barrier function” and… “support the establishment of friendly bacteria and discourage the growth of unfriendly micro-organisms and reduces digestive inflammatory mediators”
“Probiotics are believed to prevent bacterial translocation by stabilizing the intestinal barrier and stimulating proliferation of the intestinal epithelium, mucus secretion, and motility"

S boulardii (SB) is non-pathogenic biotherapeutic probiotic agent (not a bacterial strain, like a probiotic, it is a transient yeast) that can also assist when taking antibiotics. It adheres to the mucous lining your digestive tract and block receptors sites in the gut so that pathogenic bacteria cannot adhere to the gut wall, and reproduce. Instead it binds to SB and then the SB moves them out through the bowels. It has superior ability to…”inhibit the growth of bacteria and parasites, reduction of gut translocation of pathogens, neutralization of bacterial virulence factors and suppression of host cell adherence that interferes with bacterial colonization. Several clinical trials and experimental studies displayed the role of S. boulardii as a good biotherapeutic agent allowing to prevent and/or treat several gastrointestinal diseases. S. boulardii mediates effects which resemble the protective effects of the normal healthy gut flora”.

To reap the most benefits you need to take your Probiotic DURING the entire course of antibiotics and at least 14-21 days AFTERWARDS. Just make sure you take your probiotic at least 4-hrs AWAY from taking your antibiotic and start taking as soon as you start taking the antibiotics.

Also make sure it has been formulated especially for use when undertaking antibiotic treatment, that it is packaged in either blister packs or single-serve sachets and has been proven to survive transit through the low pH of stomach acid so it can reach the large intestines.

“The cumulative evidence from 19 randomized trials demonstrates the efficacy of probiotics in preventing CDI among hospitalized adults taking antibiotics, and we demonstrate the importance of timely probiotic administration. Probiotics given within 2 days of the first antibiotic dose are more effective than if started later.”

Another exception, to taking a daily probiotic, is IF you have a specific chronic health condition

BUT… there are TWO big BUTS…

If you’re not applying food and lifestyle interventions to support your gut at the same time (and ongoing) then you will ONLY get transient beneficial effects i.e. the moment you stop them, your condition will likely return.
If you’re taking a general probiotic from the pharmacy/health store/chemist or an online store i.e. a commercially available probiotic, then you are likely wasting your money.

Why?

For a number of reasons…

One… because within the same species — e.g. Lactobacillus plantarum — there are different strains i.e. LP299v, LP137, LP-ATG-K2, LP-ATG-K6, LP-ATG-K8, LP-PS128 and the list goes on. Each one of these have very different biological functions in the human gastrointestinal tract.

Each strain — within each species — varies in both structure and function with a different biological action. As significant as the variation of structure and function between a human and a gorilla.

Clinical evidence shows that a Probiotic needs to be MATCHED to your specific health condition to have positive effects i.e. a mix of a particular genus, species and strain of beneficial bacteria…

You see, the beneficial bacterial (probiotic) species and strain needed for Irritable Bowel Syndrome (IBS) is completely different to the beneficial bacterial (probiotic) species and strain needed to treat Eczema; and is completely different to the beneficial bacterial (probiotic) species and strain needed to treat Rheumatoid Arthritis; and is completely different to the beneficial bacterial (probiotic) species and strain needed to treat Anxiety and Depression. And so forth…

Research shows that clinically-proven, strain specific probiotics can help promote restoration of your unique microbiome and improve its function… but NOT the commercially available ones that you’ll find in a health store, pharmacy/chemist.

”It is now well established that the probiotic strains commercially available are NOT actually commensals, let alone constitute an appreciable portion of the gut microbiome. That is, they are not strictly seeding, but more passing through and are considered to be transient species”

Don’t waste your money with the over-the-counter probiotics, invest in speaking to a health professional who specialises in the Gut Microbiome and has reviewed the clinical evidence on which species and strains work for specific health conditions, and understand the required dose and duration of treatment needed for optimal efficacy.

So back to the first question… “Is taking a general daily probiotic, because you think you’re doing your gut good, the way to go?”

**ANSWER…** In all likelihood, it may NOT provide the health benefits that you want or need and MAY even be detrimental to your health…

"The use of Probiotics… can dominate and thus reduce other important beneficial bacteria species. It is crucial in the rebalancing period to ensure that the composition of the Gut microbe community remains relatively equal during growth to ensure long-term sustainable benefits."
AND did you know…
Research suggests that up to 80% of probiotic supplements commonly found in pharmacies don’t survive the harsh journey through the stomach. The culprit? The type of encapsulation used. Most probiotics are unable to withstand the stomach’s low pH environment, meaning only a small fraction actually make it to the intestines — where they’re needed most to support gut health.

What your Gut REALLY NEEDS is PREBIOTICS — food high in fibre — basically fertilizer for the good bacteria that live inside your gut.

The bonus of this is that it is definitely cheaper, and more beneficial, to include prebiotic and probiotic foods in your diet.

As a Gut Health Practitioner, with a special focus on the Gut Microbiome, I’ve been spending years teaching people about PREBIOTIC and PROBIOTIC rich food that have been proven to improve health. So it’s nice to see studies come out that support this — A recent study showed…

“PREBIOTICS improved both REM and non-REM sleep after stressful events.”
“Prebiotics elicits a metabolism biased towards health-promoting microorganisms within the microbiota ecosystem”
"Health effects of prebiotics are endless but currently include benefits to the gastrointestinal tract (for example, inhibition of pathogens, immune stimulation), cardio metabolism (for example, reduction in blood lipid levels, effects upon insulin resistance), mental health (for example, metabolites that influence brain function, energy and cognition) and bone (for example, mineral bioavailability), among others"

Probiotic rich food comes in the form of fermented foods such as Sauerkraut, Kimchi, Natto, Miso etc.

“Three Lactobacillus plantarum strains ATG-K2, ATG-K6, and ATG-K8 were isolated from Kimchi, a Korean traditional fermented food, and their probiotic potentials were examined. Further studies of antimicrobial activities against Candida albicans and Gardnerella vaginalis revealed growth inhibitory effects from culture supernatants, coaggregation effects, and killing effects of the three probiotic strains, with better efficacy toward C. albicans”

Prebiotics are what assist in restoring gut health.

Prebiotics are NOT found in pills, powders or supplements in sufficient quantities to exert any noticeable effects on the health of the Microbiome. And furthermore, research concludes that concentrating on ONE type of prebiotic, or a cluster of the same prebiotics actually have detrimental effects on your health…

"Focusing on a single type of Prebiotic can actually cause a REDUCTION of bacteria species, and selectively promote the growth of certain types of bacteria which are DETRIMENTAL to health"

This is a one of the biggest MISTAKES many individuals make when they ‘buy’ into the ‘gut health hype’ and buy into the ‘prebiotic’ supplements and then see their health actually decline!

Prebiotics are non-digestible food ingredients (fibre) which have been shown to stimulate growth of beneficial bacteria and restore proper microbial balance to your gut microbiota, helping to mitigate the detrimental effects of antibiotic usage, poor dietary choices and under nutrition. In a nutshell, making you ridiculously healthy!!

In fact research shows…

“Prebiotics alone have also been shown to improve the health and alter the gut microbial composition” and …
“Specific immune related effects included reduction in pro-inflammatory cytokines and an increase in the anti-inflammatory cytokine”

How do you get MORE of these PREBIOTICS?

The list of prebiotics foods is endless and it’s not as simple as ‘naming’ one food because they are found abundantly in vegetables, fruit, grains, nuts, seeds, beans and legumes.

If you eat a diverse range i.e. a VARIETY of vegetables, fruit, grains, nuts, seeds, beans and legumes you can’t go wrong.

Ditch the DAILY probiotic and invest your money in (real food) PREBIOTIC and PROBIOTIC food, rather than costly probiotic or prebiotic supplements.

And as you start to feel better day by day, you will have the energy to start looking at the lifestyle elements that have been proven to affect the health of your Microbiome and overall health… that is, sleep hygiene, stress relief, regular movement, interval hydration etc.

In the meantime, why not EAT a delicious dose of Prebiotics…

With this super quick to make, and decadently delicious, RAW CHOCOLATE with a handy ingredients guide… Click HERE to download.

Leave me a comment below and let me know if this information has helped you.

And if you want to know more about my programs that are designed to IMPROVE your Gut Health then head HERE or if you want to eat your way back to health — one meal at a time — check out my Gut Health Recipe Compendium. Nat xx

References

Timely Use of Probiotics in Hospitalized Adults Prevents Clostridium difficile Infection: A Systematic Review With Meta-Regression Analysis. 2017.
Antibiotics and the gut microbiome: understanding the impact on human health. 2024.
The pervasive effects of an antibiotic on the human gut microbiota, as revealed by deep 16S rRNA sequencing. 2008.
Whole Genome Analysis of Lactobacillus plantarum Strains Isolated From Kimchi and Determination of Probiotic Properties to Treat Mucosal Infections by Candida albicans and Gardnerella vaginalis. 2019.
Incomplete recovery and individualized responses of the human distal gut microbiota to repeated antibiotic perturbation. 2011.
Dysbiosis or Adaptation: How Stable Is the Gut Microbiome? 2016.
Effects of oligosaccharide on the faecal flora and non-specific immune system in elderly people. 2002.
Dietary Fiber Intake and Gut Microbiota in Human Health. 2022.
Dietary fibre in foods: a review. 2012.
Dietary Fibre Modulates the Gut Microbiota. 2021.
Effect of Functional Oligosaccharides and Ordinary Dietary Fiber on Intestinal Microbiota Diversity. 2017.
Health benefits of dietary fiber. 2009.
Fiber and Prebiotics: Mechanisms and Health Benefits. 2013.
Fibre Content Chart. Soluble and Insoluble Fibre. Harvard. 2004.
Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain. 2017.
Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. 2020.
Human Microbiota in Health and Disease. From Pathogenesis to Therapy Overview of Prebiotics: Membership, Physiological Effects and their Health Attributes. 2018.
Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. 2017.
Effect of Functional Oligosaccharides and Ordinary Dietary Fiber on Intestinal Microbiota Diversity. 2017.
Nutraceuticals. Prebiotics: Safety and Toxicity Considerations. 2016.
The intestinal microbiome, probiotics and prebiotics in neurogastroenterology. 2013.
Prebiotics and the health benefits of fiber: current regulatory status, future research, and goals. 2012.
The importance of the long-chain polyunsaturated fatty acid n-6 / n-3 ratio in development of non-alcoholic fatty liver associated with obesity. 2011.
Microbiota and SCFA in lean and overweight healthy subjects. 2010.
Galacto-oligosaccharides and bowel function. 2007.
Ingested probiotics reduce nasal colonization with pathogenic bacteria. 2003.

Move Over Probiotics