Probiotics are live microorganisms, mostly beneficial bacteria, that provide health benefits when you consume them in the right amounts.
You could think of them as your digestive system’s friendly tenants that work nonstop to keep your digestion going, as well as keeping your immune system strong and balancing inflammation levels. If you’re wondering when to take probiotics and what probiotics you should take, this guide will be helpful.
Prebiotics vs probiotics
A quick note: Probiotics are not the same as prebiotics. Prebiotics are the dietary fibres (not bacteria) that you can find in food like oats, certain seeds, and apple cider vinegar. They feed the good bacteria that live in your gut. You need both prebiotics and probiotics for optimal gut health.
Food sources of probiotics
Probiotics might feel new given the hype they’re getting, but we have consumed probiotics for thousands of years through fermented foods. Fermented foods are found all over the world, and they are examples of traditional probiotic foods.
You don’t always need to take probiotics as a supplement. Maintaining a good microbiome with diversity can be done simply through foods:
- Yoghurt - unsweetened or live culture options
- Kefir - you can get coconut or dairy options
- Miso – fermented soybean paste that can be added to broths, into a soup or cooking
- Sauerkraut – fermented cabbage that can come with different spices. Easily found in supermarkets
- Kimchi - found in supermarkets now
- Tempeh - fermented soybeans. It is a hard ‘tofu’ that you can marinate and stir fry with, or make into burgers
- Kombucha
Remember to start small with fermented foods! Introducing new bacteria into your microbiome can take time, so do it slowly to avoid bloating or discomfort.
Easy ways to support your microbiome
- Add 1 tablespoon of sauerkraut or kimchi to salads or toasted sandwiches
- Stir miso paste into hot water for a quick soup
- Have a yoghurt bowl with fruit as a dessert – top with seeds for extra fibre
- Add kefir to your smoothies
- Antioxidant-rich turmeric has been used traditionally to help support not only inflammation levels, but also gut health. Both our Fire Cider and Anti-Flam Tonic contain turmeric to help support a healthy gut. Turmeric’s active constituent - curcumin supports your microbiome, helps to reduce any inflammation that may be present from gut issues or disturbances, reduces cramping and spasms that can occur within the gut, as well as reducing excess gas.
-
Add a prebiotic apple cider vinegar to your day. This could look like adding our Fire Cider to your salad dressings or using our Elderberry Switchel as a warm drink in the cooler months.
🌿Related: What Is Fire Cider And 10 Ways You Can Use It
Antibiotics and probiotics
Antibiotics are lifesaving. We are lucky to live in a time when they’re readily available. But they don’t discriminate – they wipe all bacteria out, good and bad. This can lead to upset digestive systems, poor immunity and a risk of more infections.
It’s very important that you replenish your gut with good bacteria via supplemental probiotics during and after a course of antibiotics. However, as there are literally thousands of strains available, how do you choose the best one?
When to take probiotics and what ones to take
For antibiotic recovery
Strains: Lactobacillus rhamnosus GG and Saccharomyces boulardii
These are two standout strains that have been shown to help prevent antibiotic-associated diarrhoea and restore microbiome balance. You can find different options in your local pharmacy and health store. They are capsules, so you can open them and add them to cool foods like yoghurt or milk for people or children who struggle with capsules.
The recommendation is to take them while you are on antibiotics (but not with your antibiotics – best to take the probiotics before bed), then for 14 days after you finish your antibiotics.
To help with brain and mood
Strains: Bifidobacterium longum 1714 and Lactobacillus helveticus R0052
These strains have shown promise in potentially reducing cortisol and improving mood.
🌿Related: The 5 Most Powerful Mood Boosting Herbs
To help with inflammation
Strains: Multi-strain blends including Lactobacillus plantarum and Bifidobacterium bifidum
These have been shown to have anti-inflammatory properties, which can be helpful for irritiable bowel syndrome (IBS) and arthritis.
🌿Related: 5 Anti-Inflammatory Herbs You Need To Try
To help with cognition and mental health
Strains: Lactobacillus fermentum and Bifidobacterium
Adolescents are being studied for the effects of these strains on brain fog and anxiety.
We are also seeing an emergence in precision probiotics for specific issues such as the following:
Psychobiotics:
Psychobiotics are believed to positively impact mental health. Strains like Lactobacillus reuteri and Bifidobacterium longum 1714 are being shown to influence the gut-brain axis and modulate neurotransmitters like serotonin and GABA.
Immunobiotics: Certain probiotics like Lactobacillus casei Shirota are now being explored for modulating immune responses in autoimmune conditions like IBD, eczema, and even long COVID.
Personal microbiome kits
Another area that is expanding is personal microbiome kits. You can now get tests that analyse the bacteria within your gut. This is proving very helpful for health practitioners, doctors and gut specialists - as it gives them an overview of exactly what’s going on in your microbiome and what interventions or certain strains could help.
The area of probiotics and gut health is rapidly growing. There is hope that in the future you will be able to get personalised probiotic prescriptions based on your unique microbiome profile.
However, sometimes simplicity is key. If you want to keep your microbiome happy, include some fermented foods, good fibre (prebiotics) from a diverse range of whole fruits, vegetables and grains.
If you have to take antibiotics or you've suffered from a recent bout of gastro or food poisoning, a course of therapeutic probiotics is your best bet to keep the trillions of microbes happy.
