What Are Probiotics?
Probiotics are live microorganisms that are beneficial for your gut health. They occur naturally in your body, as well as in some foods and supplements. They promote a healthy balance of bacteria in your gut by introducing helpful strains of bacteria.
Benefits of Probiotics
- Improved digestion
- Reduced inflammation
- Strengthened immune system
- Reduced risk of certain infections
- Improved mental health
- Weight loss
- Reduced risk of certain diseases, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and colorectal cancer
Sources of Probiotics
- Yogurt
- Kefir
- Sauerkraut
- Miso
- Kombucha
- Kimchi
- Pickles
- Tempeh
- Supplements
Tips for Choosing a Probiotic
- Look for a product with a balanced blend of bacterial strains
- Choose a product with a high CFU (colony forming units) count
- Make sure the product is labeled to survive stomach acid
- Choose a reputable brand
- Check the expiration date
How to Incorporate Probiotics into Your Diet
- Eat yogurt or kefir with live and active cultures
- Add sauerkraut or kimchi to your meals
- Drink kombucha
- Take a probiotic supplement
- Make your own fermented foods at home
Potential Side Effects of Probiotics
- Gas
- Bloating
- Diarrhea
- Upset stomach
These side effects are typically mild and go away on their own. However, if you experience severe or prolonged symptoms, you should speak with your doctor.