Probiotics
The good bugs. Probiotics are beneficial bacteria that colonize your gut, crowding out pathogens and supporting digestion, immunity, and even mental health. Different strains do different things—it's not one-size-fits-all. Quality and diversity matter more than CFU count.
Key Probiotic Strains
Lactobacillus
Most common genus. L. acidophilus, L. rhamnosus. Small intestine. Lactose digestion, immune support.
Bifidobacterium
Dominant in colon. B. longum, B. lactis. Fiber fermentation. SCFA production. Immune modulation.
Saccharomyces boulardii
Beneficial yeast. Survives antibiotics. Traveler's diarrhea. C. diff prevention. Unique benefits.
L. rhamnosus GG
Most studied strain. Diarrhea prevention. Eczema in children. Gut barrier support.
B. infantis
IBS studies positive. Anti-inflammatory. Serotonin support. One of most researched for IBS.
L. plantarum
Gut barrier function. Reduces bloating. Found in fermented vegetables. Hardy strain.
Probiotic Benefits
Digestive Health
Reduce bloating, gas. IBS symptom relief. Regularity. Nutrient absorption.
Immune Function
Train immune cells. Reduce infections. Modulate inflammation. 70% of immune system in gut.
Mental Health
Gut-brain axis. Some strains reduce anxiety. Depression studies emerging. "Psychobiotics."
Antibiotic Recovery
Prevent antibiotic-associated diarrhea. Restore microbiome. S. boulardii especially.
Skin Health
Eczema, acne improvements. Gut-skin axis. Reduce systemic inflammation. Inside-out approach.
Vaginal Health
L. crispatus, L. rhamnosus. Yeast infection prevention. BV treatment support. pH balance.
Choosing Probiotics
Strain Matters Most
Look for specific strains studied for your issue. Not all L. acidophilus are equal.
CFU Isn't Everything
Billions don't mean better. Right strains matter more. Quality over quantity.
Survival to Gut
Enteric coating or spore-based survive stomach acid. Some strains hardier than others.
Storage Requirements
Some need refrigeration. Shelf-stable options available. Check expiration dates.
Food Sources
Yogurt, kefir, sauerkraut, kimchi. Often better than supplements. Diversity from variety.
Prebiotics Too
Feed the probiotics. Fiber, inulin, FOS. Synbiotics combine both. Support colonization.