What you need to know about how probiotics work
Key Points
- Probiotics are live organisms that are made up of different strains of ‘friendly’ or beneficial bacteria, which we require for optimal gut health.
- There are lots of other potential health benefits of probiotics, from digestion to mood.
- Your probiotic FAQs, answered.
You’ve probably seen those ads asking if you’ve had your probiotic today. But have you ever wondered how probiotics work?
We asked Registered Pharmacist and Registered Nutritionist Sarah Gray to explain the ins and outs of probiotics plus answer some of your FAQs.
Now, before we get to the real guts of the topic (see what we did there?), let’s take a look at what probiotics actually are.
Probiotics, defined
Sarah says probiotics are live organisms that “when administered in adequate amounts, confer a health benefit on the host.” She also adds that they’re made up of different strains of ‘friendly’ or beneficial bacteria, which we require for optimal gut health and digestive functioning.
A good source of probiotics can be found in fermented foods such as:
- yoghurt
- kefir
- sauerkraut
- miso
- pickles
- kombucha
That said, not all fermented foods contain live, active cultures. Some can also have relatively high sodium levels, so it's a good idea to check the label before you buy certain products.
If you look at what is at the core of the benefits, it's by fixing up the health of the gut, which then can be helpful for other parts of the body as well.
How do probiotics work?
Probiotics work in a number of ways, by:
- taking up space. Probiotics can crowd out the ‘unfriendly’ gut bacteria, both by inhabiting more gut ‘real estate’ and by using up nutrients. Without these, the ‘bad’ bacteria aren’t able to reproduce.
- coming to the rescue. Like superheroes of the gut world, probiotics swoop in and help us digest foods like fibre or resistant starch, which we would struggle to digest on our own.
- creating helpful substances. While taking up space and helping us digest certain foods, probiotics also create helpful substances, such as short-chain fatty acids (SCFA).
Sarah says SCFAs are actually the main source of energy for cells that line the colon. “They give the colon good energy and they make the cells healthier. So if the cells are healthier and performing better, it makes your digestive tract healthier.”
The potential health benefits of probiotics
Essentially, probiotics can help in building good gut bacteria, especially if there is dysbiosis (or, in other words, an imbalance of bacteria in the gut).
“Probiotics come in handy for balancing the ratio of ‘good’ and ‘bad’ bacteria in the gut. Their role is to ensure beneficial bacteria outweigh any pathogens, viruses or parasites,” Sarah says.
Are fermented foods the key to good gut health?
Fermented foods have been around for ages, but what do they do for gut health? Let’s ask the expert.
For example, when you're on a course of antibiotics, there is some evidence to suggest that taking specific probiotics during and after a course may be beneficial in some cases. Why? Because antibiotics may disrupt that balance of good and bad bacteria in the gut. But Sarah says there are lots of other potential health benefits of probiotics too.
“We're now seeing specific probiotic strains that can help with things like mood, or with if you've had really bad diarrhoea, or in helping with the gut-brain axis.”
The gut-brain axis explained in a nutshell?
It’s basically like a communication highway between the gut and the brain. It’s how they ‘talk’ to each other. It’s also what links food and mood and the way your body responds to moods and stress.
All in all, Sarah says that the primary health benefit of probiotics is their ability to improve gut health. “If you look at what is at the core of the benefits, it's by fixing up the health of the gut, which then can be helpful for other parts of the body as well.”
Remember probiotics shouldn't but used to replace a balanced diet.
Your probiotic FAQs, answered
Now that we know how probiotics work, let’s get on to answering some of your common questions about probiotics.
When should you take a probiotic supplement?
According to Sarah, you might consider taking probiotic supplements when there’s an imbalance of bacteria in the gut. As we mentioned earlier, this could include taking probiotic supplements during and after a course of antibiotics.
It’s important to remember that while probiotic supplements may be useful in some situations, they should not be used to replace a balanced diet.
How long does it take for probiotics to work?
If you are taking a probiotic supplement, Sarah explains that by week four you should start to see improvement in symptoms.
“You do need to give your body time to readjust to that balance. So we generally say about four weeks is a good time period in which you should see a difference. If you're not, then speak to your health professional to confirm whether you're taking the right supplement, or if you need some tweaks in what you've selected.”
When to take probiotics during the day
The short answer is just before, or at the same time as, a meal. Why? Because emerging research shows that the survival of probiotics through the upper gastrointestinal tract may be highest taken just before, or at the same time as, a meal. Ideally, the meal should also contain some fats.
“There’s some evidence to suggest that fat might help with the way that probiotics are absorbed by the body,” Sarah says.
Give your probiotic supplement four weeks to notice a change, says Sarah.
Do probiotics help with constipation?
Sarah says that some specific probiotic strains may help with mild constipation.
“Some strains might help with stool consistency to assist healthy bowel motions. Other strains may increase transit time, which is an increase in the rate of stools moving through the bowels. This might help to improve constipation if that's what's causing it for you.”
But Sarah warns that constipation can have lots of different causes so recommends speaking to a health professional. When you see them, ask if probiotics should be a part of your treatment plan.
Can you drink coffee with probiotics?
Coffee may stimulate stomach acid secretion, which could negatively impact the performance of the probiotics.
“It’s best to take your probiotics roughly 30 minutes away from drinking your coffee so as not to interfere with their absorption.”
Take your probiotics 30 minutes away from enjoying that cup of coffee.
Be choosy about your probiotic supplements
A key message from our health expert, Sarah, is to be selective about the probiotic supplements you choose to take.
“My biggest recommendation to people is this: Don't just go and buy any probiotic - try and talk to a health professional or work out which strain you actually need. I say this because each of the different strains of ‘friendly’ or beneficial bacteria are put together to help with gut function that’s associated with something else.”
If you’re interested in learning more about how to choose the right product, vitamin or supplement for you, we’re here to help.
Book a free discovery call now with a qualified health professional at healthylife.
Related:
- What are prebiotics
- How stress affects gut health
- What is my gut microbiome (and why should I care about it?)
Sarah Gray is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. So that’s what led Sarah to become Head of Health and Nutrition on the healthylife Advisory Panel.
Reviewed by the healthylife Advisory Board April 2022.