- Probiotics were recommended by doctors for a long time.
- Recent research has led gut experts to reconsider the benefits of probiotic use.
- A gastroenterologist suggests that consuming fermented foods may be a better option.
You don’t need to take probiotic supplements to improve your gut health.
In a recent podcast, Dr. Will Bulsiewicz, a gut doctor and medical director at nutrition startup Zoe, stated that he no longer recommends routine probiotic use.
In the past, Bulsiewicz, like many gastroenterologists, would suggest probiotic supplements to patients, especially after taking antibiotics that can harm the gut flora.
However, he changed his mind after a small study published in 2018 showed that probiotic supplements can slow down gut recovery after antibiotics.
“Surprisingly, the use of probiotics may actually hinder gut recovery. For the majority of people, I no longer recommend probiotics after antibiotics,” said Bulsiewicz.
Fortunately, there’s a more affordable and enjoyable way to improve your gut microbiome: consuming fermented foods.
Fermented foods contain live bacteria that help break down bacteria, yeasts, and sugars, preserving fresh products and enhancing gut health.
Eat foods such as kimchi, yogurt, and kefir
Yulia Naumenko/Getty Images
According to epidemiologist Tim Spector, co-founder of Zoe and a genetics professor, probiotic supplements disrupt your unique microbial community by introducing a powerful and specific element.
“Currently, the evidence suggests that consuming fermented foods is more beneficial than taking commercial probiotics. Fermented foods contain live microbes, known as probiotics, naturally present in the food itself,” said Spector. “
Fermented foods have been consumed by people worldwide for thousands of years. Examples include yogurt, cheese, kefir, kombucha, sauerkraut, miso, and pickles.
While fermented foods may not be as potent as probiotics, they offer greater microbial diversity. Foods like kefir, kimchi, and kombucha contain 20 to 40 different types of live bacteria and yeasts, while yogurt usually has around three.
“Consuming small portions of fermented foods several times a day can reduce inflammation and boost your immune system in a few weeks,” added Spector.
You can also support the growth of good bacteria in your gut by consuming a fiber-rich diet that includes fresh vegetables and whole grains.
Red flags to look for on probiotic food labels
Even with fermented foods, it’s important to avoid deceptive products that aren’t actually alive, warned Spector.
Ensure that the items you choose are not pasteurized and do not contain excessive additives. Pickled items should consist of simple combinations of plants, water, and salt (without vinegar). Kombuchas should have sediment and fizz.
Food labels indicating “live active cultures” or “live probiotics” are generally a good sign, according to Bulsiewicz.
To discourage the growth of harmful bacteria in your gut, it’s best to avoid added sugars and ultra-processed foods.
Sometimes probiotic supplements are worth considering
Bulsiewicz noted that there are exceptions to the no probiotic supplements rule, especially for individuals with a family history of diarrhea issues like C. difficile or other gut abnormalities.
However, he still exercises caution when selecting specific probiotic supplements for these rare cases.
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