Probiotics

Probiotics: A Dietitian's Guide to Supporting Gut Health Naturally

As a dietitian, I often get asked about probiotics and their role in a healthy diet. These beneficial bacteria are well-known for promoting digestive health, but their benefits go far beyond the gut. Whether you're looking to improve digestion, support immunity, or simply maintain overall wellness, probiotics can play a valuable role. Here’s what you need to know.

What Are Probiotics?

Probiotics are live microorganisms that, when consumed in adequate amounts, confer health benefits to the host. They are most commonly known for their role in supporting the balance of the gut microbiome — the community of trillions of microorganisms that live in our digestive tract.

Key Benefits of Probiotics

1. Supports Digestive Health:

   • Probiotics can help prevent or manage digestive issues such as bloating, constipation, and diarrhoea.

   • They are particularly effective in restoring gut balance after a course of antibiotics.

2. Enhances Immune Function:

   • Around 70% of the immune system is housed in the gut. Probiotics support immune responses and may reduce the severity and duration of common illnesses.

3. Improves Mental Wellbeing:

   • The gut-brain axis links gut health to mood and cognitive function. Some strains of probiotics may help reduce symptoms of anxiety and depression.

4. Supports Nutrient Absorption:

   • Probiotics help in breaking down food and enhancing the absorption of nutrients, including B vitamins and minerals like calcium and magnesium.

5. May Help Manage Weight:

   • Emerging research suggests certain probiotic strains may influence weight regulation and reduce body fat.

     
     

Common Probiotic Strains and Their Uses

• Lactobacillus: Often found in yogurt and fermented foods; supports digestion and immune health.

• Bifidobacterium: Found in dairy products; supports gut barrier integrity and helps fight harmful bacteria.

• Saccharomyces boulardii: A beneficial yeast used to prevent and treat diarrhoea, including traveller's diarrhoea.

  
  

Food Sources of Probiotics

1. Yogurt: Choose live and active cultures for a probiotic boost.

2. Kefir: A fermented milk drink with a diverse range of probiotic strains.

3. Sauerkraut: Fermented cabbage that also provides fibre and vitamin C.

4. Kimchi: A spicy Korean side dish made from fermented vegetables.

5. Miso and Tempeh: Fermented soy products rich in flavour and probiotics.

6. Kombucha: A fermented tea with a tangy taste and live cultures.

Please note - although the foods above are great to include in your diet, some may not have enough bacteria in to be deemed as a ‘probiotic’. Therefore, it could still be beneficial to start a probiotic in a different format for maximum effects. 

Should You Take a Probiotic Supplement?

While food sources are a great way to support gut health, probiotic supplements can be helpful, especially for individuals with specific health concerns or dietary restrictions.

Things to consider when choosing a supplement:

• Choose products with well-researched strains.

• Look for a product that provides at least 1 billion CFUs (colony-forming units) per dose.

• Ensure the strains are targeted to your specific health goals (e.g., digestive support, immunity, mood).

• Opt for brands that guarantee viability through to the expiry date.

  
  

Tips for Supporting a Healthy Gut

1. Include Prebiotics: These are non-digestible fibres that feed beneficial bacteria. Sources include onions, garlic, bananas, leeks, and oats.

2. Eat a Varied Diet: A diverse microbiome is a healthy one – include a range of plant-based foods.

3. Limit Highly Processed Foods: These can disrupt the balance of good and bad bacteria in the gut.

4. Stay Hydrated and Active: Both water and physical activity help promote healthy digestion.

   
   

Final Thoughts

Probiotics are a powerful tool for supporting gut and overall health. Whether through fermented foods or supplements, incorporating them into your routine can lead to noticeable improvements in digestion, immunity, and wellbeing. As with any dietary change, it’s best to personalise your approach — if you're unsure where to start or want guidance on the right probiotic for you, speak with a registered dietitian.

Want help optimising your gut health? Book a consultation today for tailored nutrition support!

Promotional code for Probiotic subscription from Symprove

We have been luckily enough to receive a special discount code from Symprove Probiotics for 50% off 1 month flexible subscription for first three months! Please click here to use our discount link.

Written by Georgia Cohoon, Registered Dietitian