Probiotics: What They Do and How to Choose the Right One

If you want better digestion, fewer bloating days, or to support your immune system, probiotics can help. They’re live bacteria and yeasts that add helpful microbes to your gut. Not all probiotics do the same thing — strains and doses matter.

Think of strains like different tools. Lactobacillus rhamnosus GG and Saccharomyces boulardii are useful for diarrhea; Bifidobacterium infantis can help with IBS symptoms; Lactobacillus casei and plantarum often ease bloating. A product listing only “probiotics” without strains is a red flag.

How to pick a probiotic

First, match the strain to your goal. Read the label for specific strain names and look for clinical evidence. Check the colony forming units (CFUs) at the time of manufacture and, ideally, at expiration. For general gut health, 5 to 10 billion CFU daily is a common starting point; for specific conditions, higher doses may be used under medical advice.

Prefer products with third‑party testing or transparent lab reports. Choose delivery forms you’ll actually take — capsules, powders, chewables, or fermented foods. If you need to take antibiotics, pick a strain shown to lower antibiotic‑associated diarrhea, and take it a few hours away from antibiotic doses.

Food, timing, and storage

Fermented foods like yogurt, kefir, sauerkraut, kimchi, and tempeh provide natural probiotics plus nutrients. They don’t always contain the exact strains used in studies, but they’re a low‑risk way to boost variety. For supplements, follow storage instructions. Some need refrigeration; others are shelf stable. Keep them away from heat and moisture and use before expiration for best effect.

Expect to wait two to four weeks to notice changes, and try a product for at least a month. If symptoms get worse — increased gas, bloating, or allergic reactions — stop and consult a clinician. People with severe immune problems or critical illnesses should speak to their doctor before starting any live microbial product.

Prebiotics feed good bacteria. Foods like onions, garlic, bananas, oats, and psyllium help probiotics thrive. Synbiotic products combine probiotics plus prebiotics and can be useful when chosen for the same goal.

Labels matter: check strain names, CFU count at expiration, storage needs, expiry date, and whether the product lists study references. Avoid vague marketing claims like “supports overall wellness” without specifics. Look for brands that publish lab tests or have recognizable certifications.

Final quick tips: pick a strain for your issue, start with a modest dose, keep products stored correctly, and give them time to work. If you’re unsure, ask a pharmacist or doctor — especially if you have health conditions or take immunosuppressants.

For kids, use formulas made for children and check pediatric dosing; many chewable or powder options suit toddlers. Older adults may prefer strains targeting constipation and immune support. If you travel, bring shelf‑stable capsules and keep them in a sealed container. Expect prices to vary: from a few dollars per month for basic products to higher costs for multi‑strain, clinically tested brands. If cost is an issue, focus on strain, CFU, and proper storage rather than fancy packaging.

Start.