5 things to look for in a gut health probiotic

September 4, 2024

The best probiotics for gut health work alongside a holistic approach to all over health, including a whole food diet, natural light, regular movement, and social activities. We are literally a walking home for trillions of bacteria, in fact, we are more microorganism than human! It makes sense to look after our microbiome because they look after us. So, how do you know what the best probiotics are for gut health?

We’ve put together a guide of 5 things to look for in a probiotic, to ensure you choose the best one for you. Let’s start with; what is a probiotic? A probiotic is a live microorganism that supports your health when taken in the right amount. This may include bacteria, such as Lactobacillus acidophilus and yeasts such as Saccharomyces cerevisiae, to name only two, there are hundreds more to choose from.

1. Diversity benefits gut health.

The health of your microbiome relies on diversity of microorganism species. It’s through this diversity that they create healthy communities and provide health benefits for the host (that’s you!). One of the main benefits of the “good” commensal bacteria is that they crowd out the “bad” bacteria, so it’s harder for them to set up shop and create havoc on your health. Look for at least 5 – 10 different strains in a probiotic supplement at their researched dose. Having 20 or more strains in one capsule at such low doses that they don’t exert a health benefit is also not beneficial.

2. What are CFU’s and does it matter how many there are?

CFU’s or Colony Forming Units is a standard term that tells you the number of viable (live) probiotics in a product. You should look for a “Total CFU” as well as a CFU count for each species of probiotic in the product. You want to be able to see the CFU number for each species, so you know it is at its researched dose. 500 million to 50 billion total CFU have been associated with various health benefits, so it’s not necessary to go higher that that.

3. Strain specificity (e.g. Best probiotic strains for gut health).

When looking for a probiotic, you want to look for one that has strains that are researched in the area that you need the health benefit for. Looking to support your gut health? Look for strains such as Lactobacillus plantarum Lp-G18 which improves the abundance of intestinal flora, balance the intestinal flora, and inhibit the growth and reproduction of harmful bacteria, or Bifidobacterium bifidum BB-G90 which gives support for bowel regularity and supports good commensal bacteria for a healthy gut. These are just two of the many strains that are available to support gut health, often having a multi-strain probiotic that works synergistically is a great option as it incorporates the diversity element.

4. Scientifically researched strains.

Not all probiotics are the same, so it makes sense to choose ones that are backed by science. If a strain has been researched and is proven to have a health benefit in a particular area, then you’re going to want to choose that probiotic. This applies even if you are interested in supporting your wellness, then a researched multi-strain probiotic that supports your gut health will be beneficial since our gut health affects so much of our health in general.

5. Level of CFU at expiry, not date of manufacture.

This is an important feature to look for on the label. Look for “CFU’s at expiry” not “CFU’s at time of manufacture”. The fact is bacteria do decline over time and so you want to buy a product that has the number of viable bacteria that it says it does on the label at expiry.

Bonus Tips!

Up-level your probiotics with prebiotics and postbiotics.
You may see products with added prebiotics and now, the new kid on the block; postbiotics. Let’s break them down:

Prebiotics are “a substrate that is selectively utilized by host microorganisms conferring a health benefit”. Prebiotics are types of soluble fiber that humans cannot digest but instead serve as ‘food’ for beneficial microbes that already live your colon or elsewhere in your body. A great example is Fructooligosaccharides or (FOS). FOS is a non-digestible fibre, that travels intact through the stomach and small intestine to the colon (large intestine), where it supports the growth of healthy bacteria in the digestive tract. At high doses FOS can be irritating to those with irritable bowel syndrome (IBS), however low doses under 100mg per day can be beneficial. If you can tolerate a prebiotic, we recommend looking for a probiotic with a prebiotic added.

Postbiotics are a preparation of inanimate or inert microorganisms and/or their components that confers a health benefit on the host. The core of the definition of postbiotics is non-viable microbes, either as whole intact cells, disrupted cells or cell fragments which give a health benefit such as supporting the intestinal cell walls by supporting the mucous production as well as the integrity of the tight junctions or healthy intercellular connections. They have also shown to be supportive of immune system health. We recommend looking for a probiotic supplement that contains postbiotics if it supports the health benefit you’re looking for.

When to take a probiotic

We all want to know that the money we spend on supplements is money well spent! If you are looking to support your gut health by taking a probiotic, then a good way to see if it’s working is to track your symptoms.

Signs you may have poor gut health include:

Bloating
Excess gas and/or belching
Abdominal discomfort
Sense of urgency with bowel movements
Irregular bowels
Lack of appetite
Cravings
Poor immune health
Poor skin
Low mood

Track your symptoms for a week before you start the probiotic and then track them for at least a month as some changes may take up to a month or longer.

Signs your probiotic is working:

Regular and easy bowel movement (1-2 daily)
Reduced bloating
Reduced gas/belching
Abdominal comfort
Normal appetite
Healthy immune response
Improved skin
Balanced mood

Of course, it should go without saying, but we’ll say it anyway, a supplement can never replace a healthy whole food diet, natural light, daily movement, and social connection. All these things are best done in unison, alongside a scientifically researched probiotic.

In summary, look for diversity of probiotic strains but specific to what health benefit you are looking for (e.g. gut health), plus look for total CFU’s up to 50 billion and that will still be that number at the time of expiry. And finally, look for scientifically researched strains that will do what they say they do.

For a more advanced probiotic supplement for a happy healthy gut, look for Good Health Probiotic Advanced! It’s a shelf-stable, scientifically researched, triple action, prebiotic, probiotic and postbiotic in one, that is designed to support a healthy microbiome, healthy bowel function and calm bloating. It also supports gut lining integrity and the immune system. Available in two sizes; 30’s and 60’s.

The prebiotic (FOS) supports the growth of good gut bacteria and works synergistically with the probiotics. The 9 specific and potent strains of probiotics support healthy digestion and regular bowel movements and calm bloating, via the microbiome. The postbiotic is an inert microorganism and its components support gut lining integrity through supporting healthy intercellular connections, mucous production at the mucosal intestinal barrier, and a healthy immune response.

Always read the label and follow the directions for use. Vitamin and mineral supplements should not replace a balanced diet. If symptoms persist see your healthcare professional. For more information contact our Naturopath on 0800 446 634 or visit www.goodhealth.co.nz Good Health, NZ, Auckland.