Probiotics:
Everything you need to know to choose the right one

A complete guide to understanding probiotics and choosing the right supplement for your symptoms

Probiotics Explained: what they are and how they work

• Probiotics are live microorganisms (including bacteria and yeast) that, when taken in adequate amounts, provide a health benefit to the host (1). Their primary goal is to boost the amount of “good bacteria” in your digestive tract.
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• Each probiotic strain is linked to specific health outcomes (2). This means you can’t simply pick a random probiotic from the pharmacy,  it’s important to choose strains that have been shown to be effective for your particular needs.

Understanding the differences between PREbiotics, PRobiotics, POSTbiotics, and SYNbiotics for Gut Health (3)

POSTbiotics

→ Preparations of inanimate (dead) microorganisms and/or their components that still provide a health benefit to the host.

→ Cell components, metabolites, or secreted compounds  that still provide a health benefit to the host

In simple terms:

– A probiotic is a live microorganism that can provide health benefits.
– A prebiotic is the ‘food’ these good bacteria love, helping them grow and thrive in the gut.
– A synbiotic combines both, the live probiotic and its preferred prebiotic, in the same supplement.
– A postbiotic, on the other hand, consists of non-viable (dead) bacteria and/or the bioactive compounds/ metabolites they produce, which can still benefit your health.

Ps: For those here with Irritable Bowel Syndrome 
→ Be carelful as some prebiotics can trigger symptoms.

Common examples of PREbiotics are : Inuline, Fructo-oligosaccharides (FOS),  xylo-oligosaccharides (XOS), galacto-oligosaccharides (GOS)

The term ‘microbiota’ refers to the community of living microorganisms that inhabit a specific environment. Here, we focus on the GUT microbiota (4)

The human gut microbiota is made up primarily of bacteria and fungi, but also includes viruses, bacteriophages, and archaea, collectively harboring trillions of microorganisms throughout the digestive tract (4)

In a healthy gut, the microbiota works together with the body to maintain balance. This microbial community plays a key role in digestion, immune function, and overall gut health, and remains relatively stable over time unless disrupted by factors like illness, antibiotics, or major dietary changes (4)

Here are a few examples of the key roles played by the gut microbiota:

Gut bacteria play a key role in digestion by breaking down complex carbohydrates and dietary fibers that your body cannot digest on its own. During this process, they produce short-chain fatty acids (SCFAs), like butyrate, propionate and acetate, (5), which have important health effects ranging from supporting the intestinal barrier to influencing mood and mental health (6)

The gut microbiota is also involved in the synthesis of certain vitamins and assists in breaking down bile produced by the liver, allowing it to be recycled and reused in digestion (5)

The gut houses up to 80% of your body’s immune cells, making it a central player in immune defense (5)

The gut microbiota communicates with the brain through the gut–brain axis (and vis-versa), playing an important role in mood, stress management, and cognitive health (5)

• Certain neurotransmitters, including serotonin and dopamine, can be produced directly by gut bacteria or modulated indirectly by microbial activity (6)

• The gut microbiota also affects the hypothalamic-pituitary-adrenal (HPA) axis, influencing cortisol levels and the body’s stress response (6)

• Additionally, gut microbes can impact appetite and energy balance by regulating hunger and satiety hormones such as ghrelin and leptin (6)

This highlights the importance of a healthy gut microbiota and the potential consequences when it becomes imbalanced.

A gut microbiota imbalance, also called “dysbiosis”, refers to a disruption in the normal composition of gut bacteria. This can include a loss or reduction of beneficial microbes, an overgrowth of potentially harmful bacteria, and, overall, a loss of the healthy microbial balance your gut needs to function properly (5)

It’s natural to then wonder whether a probiotic could help restore balance and improve gut health.

WHEN to take a probiotic:

• Cannot replace a healthy diet – nutrition is still the foundation of gut health.

• Cannot fix all food intolerances – benefits are strain- and symptom-specific.

• Does not permanently recolonize the gut or “repair” damaged intestines.

• Not suitable for everyone – some people may face risks or adverse effects.

Probiotics are safe for most people, but they may not be appropriate in certain medical situations, such as (but not limited to)

• Immunocompromised patients 

• People with pancreatitis

• Patients in intensive care (ICU)

• Individuals with melaena (black or tarry stools)

• Patients who have a central venous catheter

• Infants with short bowel syndrome

• Patients recovering from major surgery with open wounds

•  Other conditions as well, always check with your healthcare professional if you are unsure.