It's one thing to want to self-treat and self-cure. It's another to really get to the root cause of your symptoms and finding the right probiotics for YOU!

What are probiotics?

Probiotics are live micro-organisms aka bacteria that live in our gut and vaginal flora. Common ones you may have seen are Lactobacillus, Bifidobacterium and yeast in the form of Saccharomyces boulardii.

They are many different strains (types) which treat multiple of our daily gut ailments. But it goes beyond the gut. Probiotics are important for your skin, your immune system, the health of your gums and your vaginal flora. Recurring yeast or UTIs ladies…let’s talk.

It’s one thing to log on to amazon or shop your favorite influencer’s probiotics; it’s another to work with a provider who specializes in gut health and who will get to the root cause of your illness. The right type of probiotics for you is out there. If you have struggled with GI symptoms that are not resolving it’s time to investigate further. Interested in scheduling with an integrative provider, I strongly encourage that.

What are food sources of probiotic?

If you do not want to take yet another capsule, know that probiotics are readily available to consume and food sources of probiotics should be included in your diet daily. Yogurt, kefir, tempeh, sauerkraut, sourdough and kimchi are readily available for you to eat. And while fermented foods are part of many cultures, our standard American diet does not include much of that. Are you repulse by the taste or smell of fermented foods, then maybe an encapsulated probiotic is for you.

How to choose a probiotic?

• It should be labeled “live-culture” on the bottle.
• Know which ones are refrigerated and which ones are not.
• Be mindful of added ingredients like gluten, dairy, gums, probiotics, inulin or fiber, sugars or dyes.
• Know that different strains have different benefits. This mini instagram reel will give you the top five strains you must know.

Now now, have you heard of Spore-based probiotics?

Spore-based probiotics are soil-based microorganisms from spores in dirt. Unfortunately, due to hygiene safety of washing, peeling and cooking our veggies, we do not get much of these spores in our diet. Some spores are also downright dangerous and deadly, know that.

If you have seen the word Bacillus written on your probiotic bottle, you are definitely taking a spore-based probiotic. Baccilus subtitlis, coagulans or clausii have been studied greatly for their ability to support our digestive tract with conditions like SIBO, IBS-D, diarrhea and leaky gut. In addition to that, Bacillus species can make enzymes needed to digest your foods, as well as vitamins.

Benefits of spore-based probiotics

• They support a health gut pH.
• Do not require refrigeration.
• Increase microbial diversity of your GI tract.
• Have a longer shelf-life.
• And they can resist the harsh acidic environment of the stomach to reach the large intestine where they finally do their job. Do watch for a specific strain number when purchasing your spore-based probiotic. It may say on the label Bacillus indicus H36 for example.

Safety of probiotics

Most probiotics are relatively safe for most of us to take. If you are taking a probiotic and having an adverse reaction to it. Look to see if it doesn’t have dairy, gluten or added ingredients like inulin or prebiotics. Addded ingredients are a no-go when it comes to my sensitive patients. Especially my patients with untreated SIBO aka small intestine bacteria overgrowth and those following a low-fodmap diet. Prebiotics which I will talk about more are a must for our gut but can be an added pain for some individuals. Look for bloating, gas, nausea and general stomach discomfort. If this keeps happening talk to your provider or look for a gut health specialist like myself.

However, if you just purchased a spore-based probiotic know that it’s safety profile is different. There is an increased risk of antibiotic-resistance with certain spore-based probiotics. Always be thorough about your meds and supplements with your provider.

Where to shop my favorite probiotics?

I see if too often that patients are buying supplements from non-reputable sources. In my practice we use high-grade supplements formulated to support your body. Through Fullscript, an online supplement company, my patients are able to get supplements delivered to their home in no time. What’s on the label is what you get inside. Worried about a refrigerated product spoiling? Don’t. Fullscript will provide your package with an ice pack as needed. Mention this article for an extra discount on your favorite supplements. Contact your doctor for further guidance or reach out to me.

Refrigerated vs non-refrigerated probiotics: What to choose?

The verdict is in. The way a company manufactures the strains in your probiotic will determine if yes or no they need to be refrigerated. If you are buying a probiotic from the refrigerated section in a store, likely it needs to be refrigerated. If you are going to your local Walgreens, CVS or GNC however, it is hard to gage as these stores are kept cool all the time.

If you are unsure if the probiotic you purchased is safe to keep at room temperature, look for the word shelf-stable on the bottle. That’s it folks. One type is not better than the other. It is solely dependent on the manufacturer.

Last words on probiotics

• Do not keep your shelf-stable probiotics in your bathroom cabinet or in the cabinets on top of the stove. The heat and humidity is not safe for your medications and supplements.
• Non-enteric coated probiotics are best taken with or before fatty meals.
• The minimum dose of prebiotic should be at least 3 billion CFU aka colony forming units. In my clinical practice, I tell my patients that they should aim for 20-25 billion CFU to start experiencing changes in their gut symptoms.
• Know that you can open a capsule and mix it in water or your morning shake to drink if you cannot swallow capsules.
• Switch it up. Have you taken the exact same probiotic for the last year. Time to switch it up. There are dozens of different strains of probiotics. Each one having a very specific goal in your body. Switch up your probiotics today to allow your gut to have more microbial diversity.
• Do not take medications or supplements you don’t know how they work without guidance of a healthcare provider. You don’t want me to tell you about my patient who took a 100 billion of probiotics daily and was wondering why she made so many trips to the bathroom on her wedding day. Not fun!

Are most of your probiotics questioned answered? If not comment with questions below and I will happily reply.