Probiotics 101

Probiotics are healthy bacteria found in foods and supplements that are often referred to as “good”, “friendly” or “beneficial” bacteria. They mimic the optimal types of healthy bacteria that should be in your gut to create a healthy gut environment.

There are two main types of probiotics:

Spore Forming or “Soil-Based” Probiotics
Lactic Acid Probiotics

Spore Forming Probiotics mimic the same healthy gut bacteria that our ancestors were frequently exposed to “back in the day” when the soil and foods contained tons of these healthy bacteria. Spores are the most basic building block of a new cell and they have the ability to “seed” the digestive tract with healthy bacteria.

Lactic-acid Producing Probiotics. Particularly: Lactobacilli species and Bifidobacteria species. These types of bacteria are abundant in the human gut already, however, many people are deficient in them from poor nutrients in foods, and stress.

Benefits of Probiotics

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Protection of the intestinal barrier
Boost antioxidants
Prevention of stress-induced bacteria alterations
Gut-brain connection activation
Limit inflammation

Aid in nutrient absorption
Increase metabolism
Reduce toxic burden
Boost immune function

Sources of Probiotics

Sauerkraut
Fermented Veggies (carrots, beets, cucumber relish, cauliflower, green beans, etc.)
Pickled Veggies (no added sugar or additives)
Fermented Salsa
Fermented Horseradish
Goat’s Milk Yogurt & Kefir
Kefir (Coconut, Water, Goat’s Milk, Raw Milk)
Yogurt (Coconut Yogurt, Grass-fed Plain)
Low-Sugar Kombucha (5-6 grams per serving)
Beet Kvass
Kimchi

6 Little Known Facts About Probiotics

Not all probiotics are created equal. Know these facts before buying:

Most Products DON’T Contain the Probiotics They Claim

Research indicates that anywhere from 80-90% of formulas sold on shelves do not contain the probiotics they claim. Many probiotics are altered or destroyed in the processing, manufacturing and shipping process.

Not All Probiotics Survive Digestion.

Many supplemental probiotic strains are killed off by stomach acid before reaching the large intestine (where they belong). Of those that do “survive”, survival rates in the gut have been estimated at 20–40% for selected strains. This is why a potent formula (several hundred billions of CFU’s—colony forming units) is essential along with a quality supplement manufactured with this in mind (some formulas are symbiotics—paired with pre-biotics to reach the stomach acid, as well as higher absorbed—powders and liquids).

3. Not All Probiotics are Beneficial for You

The majority of probiotics sold on shelves are the Lactobacillus and Bifidobacterium probiotic strains—the MOST abundant types in most people’s bodies already. Thus, for some people who may already have a lot of these bacteria, the overconsumption of these strains can lead to dysbiosis (imbalanced gut bacteria), no benefit or worsening of gut symptoms (especially if you have bacterial overgrowth, yeast infections, histamine intolerances, or other underlying gut pathologies). If you find probiotics “make you sick” after 7-10 days of taking them, chances are that bacterial variety is not for you.

4. Refrigerated Probiotics are Not Necessarily “Better” for You

If a probiotic is fragile and requires refrigeration, then how will it survive the high temperatures and acidity of the stomach? Not very well. Although it is best to keep lactic acid bacteria probiotics in the fridge to prevent further heating damage, soil based organisms are shelf-stable and more likely to survive stomach acid and arrive to the site of colonization so they can perform their probiotic functions.

Not All Fermented Foods are Really Fermented

Although many foods claim to be full of probiotics—like yogurt, kombucha, and sauerkraut—many of these are false marketing. For example, fat free or low fat yogurt cannot contain essential probiotics primarily because they are highly heated and processed in order to become fat free in the first place—this process “cooks out” the probiotics. Kombucha is another great example—is your kombucha more of a juice or actual fermented food? While every kombucha has sugar, many of products do not sit long enough during manufacturing to actually ferment, ending up with more sugar and less ferment. The BEST bet for fermented foods is always homemade versions. Next in line, is your local farmer’s market or natural grocer. And lastly, foods sold on grocery shelves.

Probiotics are NO Good Without Prebiotics

For a long time, people have thought of probiotics as “beneficial bacteria” and believe that, by taking them, they fill their need for good bacteria—sort of like a car at a gas station that’s low on gas. However, that’s not really how probiotics work. If you take probiotics without prebiotics, they only work temporarily(as long as you take them). While they can still help balance the immune system, fight inflammation and boost overall gut health, as soon as you stop taking them, they go away. In addition, they don’t increase bacteria overtime UNLESS prebiotics are present. Prebiotics (found in foods and supplements) are the essential food sources for probiotics to help them stick and increase what’s already there.

Prebiotics 101

Pre-biotics are starches and fermentable fibers found in foods that feed probiotics beneficial bacteria (probiotics). Pre-biotics are like the “glue” that help your healthy probiotics populate and stick in your gut.

Pre-biotics are arguably more important than probiotics because they help your probiotics stick in your gut microbiome and increase beneficial probiotic counts in your gut too.

Benefits of Pre-biotics

Help you go #2
Nutrient Absorption
Ease Digestion
Help probiotics stick in the gut
Decrease bad bacteria in the gut
Balance blood sugar
Regulate cholesterol levels
Control appetite
Reduce inflammation in the gut
Balance mood

Sources of Prebiotics

There are 5 main types of pre-biotics or “fermentable fibers”

Inulin
Beta-Glucans
Pectins
Resistant Starch
Soluble Fibers

Although there are technically other types of fiber in all sorts of veggies, fruits, other plant foods and supplements, these “fermentable” fibers are most beneficial for feeding gut bacteria.

Inulin

Garlic
Onions
Leeks
Chicory root
Jerusalem artichoke
Dandelion greens
Burdock root

Beta Glucans

Mushrooms
Dates
Oat Fiber
Barley fiber
Seaweed
Algae
Reishi, maitake and shiitake mushrooms.

Pectins

Fruits (especially peaches, apples, pears, oranges, grapefruit, apricots)
Potato
Peas
Carrots
Parsnips
Green Beans
Legumes

Resistant Starch

Cooked & cooled potatoes
Cooked & cooled parboiled white rice or other properly prepared rice
Cooked & cooled legumes and lentils (soaked or sprouted)
Green plantains & Dehydrated plantain chips
Green tipped bananas
Cassava

Soluble Fiber

Cooked & softened tubers and root vegetables (rutabaga, turnips, radish, carrots, beets)
Summer squash
Winter squash
Pumpkin
Berries

Probiotics + Prebiotics Shopping Guide

6 Things to Look for When Shopping for a Probiotic & Prebiotic

Soil Based Organisms

Generally the best tolerated probiotics by the most people, and highly shelf-stable (i.e. the probiotics are actually in there). Look for names and strains such as:

Bacillus clausi
Bacillus subtilis
Bacillus coagulans
Baciullus Bifidus
Bacillus Indicus
Bacillus licheniformis

Quality Lactic Acid Bacteria

Not ALL forms of lactic acid based probiotics are “bad.” Some lactic acid bacteria strains can be beneficial for some people— especially those without gut conditions like SIBO or yeast overgrowth. It’s good to mix your probiotics up every 2-3 months. The problem? There are TONS to choose from—which one should you get? For these types, opt for refrigerated varieties, and names such as:

Lactobacillus plantarum
Lactobacillus rhamnosus
Lactobacillus acidophilus
Streptococcus thermophilus
Bifidobacterium lactis
Bifidobacterium breve
Bifidobacterium infantis
Bifidobacterium bifidum
Bifidobacterium lactis
Bifidobacterium longum
Saccharomyces boulardii

Even better: Eat fermented foods, if tolerated, to get in your lactic acid varieties (and save money). Fermented foods contain natural lactic acid bacteria.

Know What the Numbers Mean

There are 2 things that describe the “potency” or strength of probiotics, including:

CFU’s (colony forming units—the total number of bacteria in the bottle)
Number of Strains (how many different strains or types of bacteria there are)

For a well-rounded probiotic, choose a probiotic that has about 4-6 strains and at least 50 billion CFU’s.

Cost

You get what you pay for. No, you don’t necessarily need to drop $70-$100 for a “good probiotic,” but that $10-$15 one from Whole Foods or Target is probably not going to cut it (i.e. you may be wasting your money and not getting your probiotics anyhow).

Manufacturer Transparency

The tell-tell sign of a “good probiotic” is one that the manufacturer is accessible, OPEN to questions, educational about probiotics and their manufacturing process. Ask questions and demand answers.

Don’t Forget Pre-biotics

Prebiotics, or “fermentable fibers,” are the highly under-rated necessary foods and supplements to combine with probiotics for optimal absorption. There are several different types of fermentable fibers and a variety of these (found in veggies, some fruits, and fiber supplements) are ideal to get the biggest bang for your probiotic buck.

Recommended Supplements

Probiotics

Best Probiotics for Everyday:

Soil Based Organisms (Terraflora Symbiotica)
Seed Probiotic
Bifido Maximus

Best Probiotics for Constipation

Soil Based Organisms (Terraflora Symbiotica)
Seed Probiotic (high dose)
Transient Commensals (the types of bacteria found as transients on your stool test)
Coli Nissle (Mutaflor)
Lactobacillus plantarum (Jarrow Ideal Bowel Support)
Bifidobacteria infantis

Best Probiotics for Loose Stools

Transient Commensals (Megaspore Biotic)
Seed Probiotic (high dose)
Saccharomyces boulardii
VSL#3
Elixa

Prebiotics

The BEST source of prebiotics is to eat fiber-rich veggies and fruits. However, if you find you’re constipated regularly, a small dose of a fiber supplement may also be helpful. Here are some of our top recommendations:

Larch Arabinogalactan
Beta-glucan
Inulin
Oligofructose
Unmodified potato or plantain starch/flour *certified gluten-free brand
Glucomannan powder
Partially Hydrolyzed Guar Gum
Psyllium husk powder
Acacia fiber: may be used as an alternative to psyllium husk

How to Take Your Probiotics & Prebiotics

Incorporate probiotics and prebiotics into your daily routine.

Pre-breakfast

Soil Based Probiotic
16 oz. Warm Lemon Water

Breakfast

Digestive Enzymes

Lunch

Fermented Food (condiment-sized serving, as tolerated)
Digestive Enzymes

Dinner

Eat a Prebiotic Fiber
Digestive Enzymes

Before Bed

Quality Lactic Acid/Bifidobacteria Probiotic or Soil Based/Spore Probiotic*

Probiotic Recommendations

Lactic Acid/Bifidobacteria

Bifido Maximus Probiotic (The Gut Institute)
Gut Pro Probiotic (Organic 3)
Seed Probiotic
Ideal Bowel Support (for constipation)
VSL#3 (for diarrhea)

Soil Based/Spore Probiotic

Terraflora Symbiotic
Megaspore Biotic
Garden of Life Primal Defense Ultra

Probiotics + Pre-biotics: All-You-Need-to-Know Guide

Probiotics 101

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