Hey guys, welcome back to my gut health series. Today’s talk is going to be about probiotics; what they are, the benefits and myths, and how to supplement with them.

Probiotics are living organisms- bacteria, actually- that support our health. The word probiotic means “pro-life”. Interestingly, antibiotics means “anti-life”; they kill bacteria, while probiotics provide bacteria.

There are 4 main probiotics available today: Lacto-bacillus, Bifido-bacterium, soil based bacteria, and spore forming bacteria. 
Both Lactobacillus and Bifidobacterium ferment the foods we eat- these include lactose from dairy, sugar, and carbs- and produce lactic acid as a result. Which is why they’re oftentimes referred to as LABs: lactic acid bacteria. The lactic acid is very important because it prevents the growth of pathogens in our gut by lowering its pH, turning it more acidic. (This is also a reason why fermented foods taste so sour!) These bacteria also feed and nourish our gut lining, stimulate our immune system, and prevent the overgrowths of opportunistic organisms and yeasts like candida.And for thousands of years, we’ve been consuming these types of probiotics. They’ve been used for creating fermented foods like yogurt, milk, and cod liver oil.

Now, Lactobacillus and Bifidobacterium are also categorized as “transient” bacteria. This is because they don’t stick around and colonize our gut after they’ve been consumed. For a while, it used to be thought that in order for a strain of bacteria to be considered probiotic it had to be strong enough to survive the harsh environment of the stomach and small intestine. But of course, science has proven that is no longer the case.

Even though lactic acid-producing bacteria can only stick around for so long, they don’t waste any time, and do the following things:

1. Promoting regular bowel movements
2. Supporting stomach acid balance, digestive enzyme production, and nutrient absorption
3. Producing strong antimicrobial compounds that fight off bad bacteria
4. Consuming toxins (what’s special about this benefit is that they can do this whether they’re alive or dead! There’s even a recent study showing that live lactobacillus
5. from yogurt had the same benefits as dead bacteria from pasteurized, yogurt)

Next up are the Soil Based Organisms- we’ll call them SBOs. As their name implies, SBOs are bacteria from soil. They make the soil even healthier and help plants to grow better. There are some types of SBOs that can be found living in our gut, and others that are transient, sticking around only for a short while. Both of these types of SBOs enhance our immunity. Ideally, SBOs should be coming from our food in the form of nutrient dense, plant based foods. Consuming them helps us to digest everything we eat.

The final type of probiotic is Spore Formers, which have existed for a very long time. These bacteria are the most likely type to colonize our digestive tract, where they can become dormant for a length of time before “waking up” whenever nutrients become available. Once they’ve woken up, they start doing their handy work, cleaning house in our gut by getting rid of opportunistic or dangerous bacteria. When supplementing with Spore Formers, it’s recommended they be taken with food; the amino acids and carbs from foods-, which are nutrients-, are what “activate” the dormant strains in the digestive tract.

OK, so now that we’ve covered the different types of probiotics, let’s smash the myths about them:

Myth #1 is that probiotics don’t survive stomach acid. Even though the majority of probiotics struggle to survive the harsh, acidic pH of the stomach, that doesn’t mean they can’t be protected with a little help from science. When supplementing with a probiotic, look for a product that contains ENCAPSULATION TECHNOLOGY, in addition to strains that have been shown to survive the intestinal tract. Spore formers in particular are able to survive high temperatures, so out of all the probiotics out there, they’re the most resilient. But even transient bacteria like lactic-acid-producing Lactobacillus and Bifidobacterium still support our health despite sticking around for only so long. The only catch is that you’re going to have to regularly supplement and consume them.

Myth #2 is that adding more probiotics is pointless since there’s already so many living inside the gut. The argument to this myth is simple- our goal is to support a healthy gut, not make it “bigger” or more populated. Probiotics do many important, and beneficial things, from stimulating the immune system, lowering inflammation and neutralizing toxins that lead to conditions like leaky gut. Another interesting fact is that probiotics are able to swap genes with already existing bacteria in our gut through horizontal gene transfer, passing on some of their benefits over to the bacteria that colonize and stay in our gut.

Myth #3 claims that supplements are not necessary, and we should get our probiotics from foods like yogurt. The good news is that foods like yogurt contain bacteria. But the bad news is that yogurt by itself is a food, and not a probiotic. And most of the yogurt you can buy today is pasteurized, meaning it’s been processed in order to get rid of both the good AND the bad bacteria it may contain. Of course this is done as a safety measure, but in doing so, you get a product with little to no active bacteria. Not only that, commercial yogurt is often filled with sugar, additives, and very small amounts of bacteria. In order for you to really get the benefits of probiotics, you’re going to need larger amounts. Yogurt is just a drop in the bucket by comparison, even if you stick to homemade.

Myth #4 claims that fermented foods are superior to probiotic supplements because they contain more bacterial diversity. Now, food is always the first choice. But in order to receive the beneficial, therapeutic effects of probiotics, you’re going to need to use a supplement. Supplements also base their formulations on particular strains like Lactobacillus, which oftentimes are lacking in the gut. Adding more of them in with supplements helps you to balance out, rebuild, and support a healthy gut.

With those myths out of the way, let’s talk about probiotic supplements. I know it can be very overwhelming when it comes to choosing the right probiotic. The market is continuing to grow, leaving many of us who are new to probiotics scratching our heads figuring out what’s best, how much to spend, and whether or not we even need to supplement to begin with!

You may want to consider supplementing with probiotics if you have taken antibiotics recently or within the past few years, eat a lot of processed foods, or live in an urban environment. Our modern way of living and eating has resulted in many people having a compromised gut. Even those of you who are generally healthy could benefit from a probiotic.
 All of that being said, there are two exceptions when supplementing with a probiotic should be avoided:
#1 is SIBO, which is short for small intestinal bacterial overgrowth. It’s when there is an overgrowth of lactic acid producing bacteria up in the small intestine. Adding even more bacteria from fermented foods and supplements is like throwing gasoline on fire. In this case, you’ll want to get rid of the excess bacteria before adding more in.

And #2 is when you’re immune system has gone down and become compromised. Too much bacteria can potentially overload the body, so until the problem gets resolved, I’d recommend you stay away from fermented foods and probiotics.
Otherwise, most of us are all clear to take probiotics. And I’m going to show you how to do just that.

These are the 5 things you need to consider:

#1: Consumer VS Practitioner Brands: Practitioner Brands are sold only through medical practitioners and contain a higher, therapeutic dose of bacteria. These are very strong to point of causing detox symptoms like gas, bloating,and discomfort, and are most effective when being taken after antibiotics. Which is all the more reason why you should be working with your practitioner whenever you take this kind of probiotic!

On the other hand, consumer brands are sold over-the-counter and are widely available. They’re good for maintenance and general health since they tend not to be very strong. Some products claim to be “doctor formulated”, this just means that the formulation was (hopefully) based on the doctor’s practical experience in their clinic. But this doesn’t necessarily mean it’s better than everything else out there.

And keep this in mind when picking a consumer probiotic: Many companies can get away with saying anything as long as they’re not referencing a disease or disorder. That’s because the FDA isn’t capable of policing products and their claims. One way you can determine a product’s effectiveness is by looking at third party testing sites; these confirm whether or not a supplement lives up to its claims. A good site to use is www.consumerlab.com.

When choosing a probiotic to supplement with, you have your choice over the type of bacteria it contains: lactic acid bacteria (LAB), soil-based organisms (SBO), and either a spore former or yeast. Selecting probiotic based on type is really up to you and your bio-individuality; there’s no “perfect” probiotic to choose. It’s all based on your unique needs.

#2: Colony Forming Units (CFUs): Beware of getting caught up in a game of numbers. CFUs, which stands for Colony Forming Units, refers to the number of live bacteria in a product. Many brands can have as little as 5 billion to as much as 100 billion CFUs.
The myth is that the more CFUs a probiotic contains, the better. But more isn’t always better. Research today is favoring quality over quantity; getting the right kind of bacteria and in the right amounts. What it really boils down to is the type of probiotic you’re using, and the outcome you’re looking for. Spore forming bacteria for instance only need a low CFU in order to be effective. On the other hand, if you’re looking to take lactic acid bacteria, then the CFU should be 1 billion or higher. However, the CFU counts only viable bacteria, leaving room for brands to either be transparent or dishonest. And because the supplement industry isn’t tightly regulated, brands can get away with the actual amount of bacteria not corresponding to what the label actually states. You need to make sure that a probiotic has a CFU count that states “at the time of manufacturer”, meaning there’s no guarantee that you’ll be getting all of the bacteria in your probiotic (some could die off between the time they’re made, bought, and used by you). You’ll also need to look at the date it was manufactured and whether or not the CFU count is guaranteed; this is useful for comparing with other brands.

#3: The Number of Strains: Strains are also a game of numbers. Some brands may only have one strain, while others can have over 12. Once again, it boils down to bio-individuality. It may take a little bit of trial and error for you to figure out the right one for you. Sometimes, a single strain can work fantastically and carry the load of the work. Multiple strains often perform together and have the potential to create a synergy of effects. Which is really what matters: all the strains of bacteria and your gut must work in synergy. In nature, and the human body for that matter, there are no absolutes.

#4: Research on the Strains: When you start shopping around for probiotics, you’ll notice that some labels add letters and numbers behind the strain name. The letter and number of a strain traces back to the scientist who has researched it and owns it. However, since bacteria are constantly growing and evolving, companies are trying to freeze this process so that the strains continue to behave the same way. You can look up the strain based on its numbers and letters and see if it’s been checked for any potential problems such as antibiotic resistance.

#5: Added Ingredients: The final thing to look for is added ingredients in a probiotics. These are binders and fillers that are used to keep the probiotic stable. But these can become toxic to the gut, so it’s best to avoid taking any probiotics that contain added ingredients like magnesium stearate, silica, and titanium dioxide.

Now before you go supplementing with your probiotic of choice, I wanted to give you a heads up on what to expect once you start. 
Right off the bat, do not be surprised if you start feeling any gas, bloating, or discomfort. These are all signs that you’re probiotic is actually working. The good bacteria are crowding out the bad opportunists, which causes these “detox” symptoms. If they’re too uncomfortable to bear, then lower your dose. And if that doesn’t seem to help, then that particular probiotic may not be the best fit. You can try switching to a different formulation or type of probiotic instead. Other signs that your probiotic is working is a change in stool consistency. For some people, their stools may become more regular and well-formed. Other people may have the opposite problem, dealing with constipation or loose stools. Just like before, these may just be detox symptoms, so give your probiotic at least a week to see if they improve. If not, lower the dose, or switch to a different type.

Finally, let’s address some of the most common questions about probiotics.
The first is if they need to be refrigerated. Refrigerating probiotics has now become outdated simply because if the bacteria can survive living in your gut, it should be able to survive being on the shelf. Refrigeration only slows the growth of a probiotic, which helps to maintain its CFU count and slows down the metabolism of the bacteria, keeping them from dying off.

The second is if probiotics can be genetically modified. Just like anything else, probiotics can be genetically modified- in fact, they do this naturally on their own. What’s not good is when companies have modified them on purpose (avoid any strains that have).

The third question is  whether or not probiotics are a waste of money. Don’t let someone else’s experience with probiotics keep you from trying them! Granted if you’re dealing with an overgrowth of bad bacteria, chronic inflammation and compromised immunity, then probiotics should be avoided. But not everyone is going to respond to them the same way. It’s really all about focusing on a healthy gut, and that’s going to look differently for us all. Probiotics may be a part of one person’s journey, and absent for someone else’s.

The fourth and final question is that probiotics are found everywhere these days- foods, drinks, supplements- so how do you know what’s truly a probiotic? I’ll make it simple: the probiotics found in food or beverages do not compare in size or function to the ones found in supplements. They’re wonderful additions to a healthy diet, but they’re not as potent as supplements.
So, are probiotic supplements right for you? Consider your goals. Are you looking for general health, or need to address a deeper issue like leaky gut? Listen to how you feel and let that guide you. At the end of the day though, taking a probiotic is good for your health and your gut!

Good brands to look into if you want to supplement with Probiotics:

Professional/Practitioner Grade:
VSL #3
Visbiome
Pure Encapsulations
Thorne
Metagenics
Mega Spore Biotic
(These can be purchased online technically; they’re all pharmaceutical grade though, and ideally, you’d be getting them through a practitioner.)

Consumer Grade:
1MD
Renew Life
Garden of Life’s Dr Formulated
Udo’s Probiotics
Culturelle
Align
Just Thrive Probiotic
*Prescript Assist

*This used to be a good SBO probiotic, however allegedly recently the ingredients have been altered around since the company underwent some changes in ownership. Many of the reviews on Amazon negatively reflect the outcome of the changes.