What Are Probiotics?
Probiotics are live bacteria and yeasts that are beneficial for your digestive system. They're often called 'good' or 'friendly' bacteria because they help keep your gut healthy.
What Probiotics Actually Help With
The evidence varies by condition and strain:
Strong Evidence
- •Antibiotic-associated diarrhea: Reduces risk by 50-60%
- •Infectious diarrhea: Shortens duration by about 1 day
- •Irritable Bowel Syndrome (IBS): Modest improvement in symptoms
- •Preventing eczema in infants (when taken by pregnant mothers)
Moderate Evidence
- •Inflammatory bowel disease (Crohn's, ulcerative colitis)
- •Lactose intolerance symptoms
- •Vaginal yeast infections
- •Urinary tract infections (prevention)
Weak/No Evidence
- •Weight loss
- •General immune boosting
- •Mental health conditions
- •Preventing colds and flu
Choosing a Quality Probiotic
Not all probiotics are created equal. Here's what to look for:
- •Specific strains listed: Look for genus, species, and strain (e.g., Lactobacillus rhamnosus GG)
- •CFU count: At least 1 billion CFUs (colony-forming units)
- •Expiry date: Probiotics die over time
- •Storage requirements: Some need refrigeration
- •Third-party testing: Look for AUST L number (TGA approved)
Best Probiotic Strains by Condition
| Condition | Recommended Strain |
|---|---|
| Antibiotic-associated diarrhea | Lactobacillus rhamnosus GG, Saccharomyces boulardii |
| IBS | Bifidobacterium infantis 35624 |
| Infectious diarrhea | Lactobacillus rhamnosus GG |
| Constipation | Bifidobacterium lactis |
| General gut health | Multi-strain formula |
How to Take Probiotics
- •Timing: Take on an empty stomach or with a small meal
- •Consistency: Daily use for at least 4 weeks to see benefits
- •With antibiotics: Take probiotics 2-3 hours apart from antibiotics
- •Storage: Follow package instructions (some need refrigeration)
- •Start slow: Begin with lower dose to avoid gas/bloating
⚠️Who Should Avoid Probiotics
Probiotics are generally safe, but avoid if you:
- •Have a severely weakened immune system (chemotherapy, HIV/AIDS)
- •Have a central venous catheter
- •Have had recent surgery
- •Are critically ill in hospital
Natural Probiotic Foods
You can also get probiotics from fermented foods:
- •Yogurt with live cultures (check label)
- •Kefir
- •Sauerkraut (unpasteurized)
- •Kimchi
- •Kombucha
- •Miso