Probiotics: How to Make the Right Choices?

Published February 17, 2017

Naturally present in fermented foods, probiotics are living microorganisms (bacteria or yeasts) that can be beneficial for health — provided you choose them wisely.

Features Digestive & Gut Health

Look for Probiotics in Foods

You can easily find probiotics in your diet. Kefir, sauerkraut, fermented milk, natto (fermented soy), or even sourdough bread to a lesser extent are foods that contain probiotics. However, only yogurt benefits from a health claim approved by the European Food Safety Authority (EFSA). Why? Because for probiotics to have a real impact on health, they must be consumed in sufficient quantities. Eating kilos of sauerkraut is no easy task! Still, a healthy, varied, and balanced diet rich in probiotic-containing foods remains an excellent health option.

Choose the Right Strains

There are many bacterial strains, but not all of them have beneficial effects on health. The main probiotic strains of interest are Lactobacillus, Bifidobacterium, Streptococcus, and Saccharomyces, all of which have demonstrated health-supporting properties. Each strain is then divided into subcategories that have their own intrinsic characteristics. Which ones? Here are a few examples:

Lactobacillus Gasseri: supports immunity, reduces symptoms of winter viruses, assists with weight management;
Lactobacillus Plantarum: helps regulate transit, reduces bloating, supports already healthy cholesterol levels;
Lactobacillus bulgaricus + Streptococcus thermophilus: may prevent and limit certain digestive challenges;
Bifidobacterium lactis: may reduce digestive discomfort and support ear, nose, and throat wellness;
Lactobacillus Rhamnosus GG: could help maintain a healthy intestinal microbiota;
Saccharomyces Boulardii: may have a protective effect on the intestines;
Lactobacillus Reuteri: supports healthy cholesterol levels and cardiovascular wellness.

Choose the Right Supplements

Food is not the only way to get enough probiotics. Dietary supplements are particularly useful because they target specific health goals and can combine several strains. How should you choose them?

Check the concentration of microorganisms — it should be high enough to provide between 5 and 10 billion bacteria per day.
Opt for the latest capsule technologies. Delayed-release capsules, for example, are next-generation capsules designed to delay the release of probiotics. This is especially useful for these fragile microorganisms, as it helps ensure they are absorbed in the intestine without being destroyed beforehand (up to 90% of probiotics are destroyed by stomach acidity).
If the probiotics are combined with prebiotics, that’s a bonus! Prebiotics act as boosters and increase their effectiveness.

Take Them at the Right Time

For probiotics to have a real effect on the intestinal flora and thus on health, timing matters. The best moment to take them is on an empty stomach or at least half an hour before a meal, so the bacteria do not stay in the stomach and remain alive for as long as possible as they reach the intestine.

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Digestive & Gut Health Features