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    Home » Holistic Nutrition Tips

    Best Probiotic Supplements for Gut Health

    Published: Oct 20, 2022 · Modified: Sep 6, 2024 by Natalie Perry · This post may contain affiliate links · 13 Comments

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    Gut health refers to the balance of bacterial microbes in the gastrointestinal tract.  Many refer to this bacterial flora as the microbiome.  The healthy gut microbiome consists of good bacteria that fight pathogens and infectious bacteria.

    Consequently, this "bad" bacteria has the potential to cause and aggravate a wide variety of health conditions including irritable bowel syndrome, inflammatory bowel disease, ulcerative colitis, and antibiotic-associated diarrhea to name a few.

    Additionally, immune function, digestive health, vaginal health, mental health, weight loss, and more are directly affected by the balance of gut flora.

    gut health, a picture of a woman's abdomen this …

    Digestive System

    The digestive system begins in the mouth (digestive enzymes in saliva) and then travels to the gut where food is further broken down by stomach acid.

    The GI tract is responsible for breaking down everything that we put into our body, distributing nutrients to wherever it is needed, and then eventually eliminating waste.

    The gut communicates to all parts of the body including the brain, cardiovascular, immune, and nervous systems. Because of these connections, the gut becomes central to overall health. As a result, if the gut is imbalanced, everything is subject to distress and potential dis-ease.

    Our mood, mental clarity, energy levels, detoxification, and immune system are all functions directly related to the condition of our gut health.

    Heal your gut, heal your life!

    a woman grabbing her stomach in bed, appearing to have gut pain

    What Causes Gut Problems?

    Food choice has a significant impact on gut health and can trigger the beginning of multiple gastrointestinal problems.

    In particular, gas, bloating, constipation, diarrhea, reflux, abdominal pain, and indigestion are all indicators of food-triggering gut imbalances.

    Consider a clean-eating and nutrient-rich diet free from processed foods.

    Stress has a major impact on gut health. Because the nervous system and microbiome are closely related, to take care of one is to take care of both!

    Antibiotics create an imbalance within the microbiome by clearing out both good and bad bacteria. For this reason, it is always a good idea to replenish your microbiome with probiotic-rich foods and/or daily probiotic supplements after a round of antibiotics.

    Consequently, taking antibiotics frequently can negatively affect gut health. Ask your healthcare provider to consider natural antibiotic treatments.

    It is always important to consult with a physician before making medical decisions. 

    Healing the Gut

    If you have found that stress, diet, or medications have caused your gut health to become unbalanced, do not despair!

    There are many foods, supplements, and healthy habits that can help restore your microbiome to optimal conditions and relieve some of the distress you may be experiencing.

    a bowl of granola cereal with orange juice representing prebiotic fiber for the benefit of gut health

    Eat More Fiber (Pre-biotics)

    Fiber has long been known to help improve digestive balance and clean out the digestive tract.  Fiber is known as a prebiotic that helps to utilize, mobilize, and protect probiotic functions within the gut. 

    In addition, it plays an important role in increasing calcium and magnesium absorption, strengthening the gut wall, supporting elimination, controlling appetite, and more.

    Psyllium husk is an excellent form of healthy fiber. It is one of the best prebiotic supplements and is most recommended by functional and naturopathic medical doctors.

    Because of this, you can add it to smoothies, juice, oatmeal, or baked goods for a colon-cleansing benefit.

    Organic Psyllium Husk Powde...Shop on Amazon

    Increasing Probiotics

    a smoothie with chia seeds, banana slices, granola, and a strawberry representing a probiotic treat for optimal gut health

    Probiotics are healthy bacteria that support the gut's optimal functionality. These "good" bacteria keep "bad" bacteria at bay and your microbiome in balance.

    In particular, this balance prevents "bad" bacteria from creating harmful substances that affect the heart, kidneys, and immune health.

    Undoubtedly, probiotics help to digest foods, ease and prevent allergy symptoms, regulate hormones that affect obesity outcomes, and protect signals that help your brain process sensory information.  (Source)

    Gut Healing Foods

    Increasing the consumption of foods naturally containing a broad spectrum of different probiotic strains will help to improve your gut health.

    Particularly, fermented foods contain incredibly beneficial, naturally occurring probiotic strains that transfer into the gut for optimal benefit and balance.

    Popular Probiotic-Rich Foods:

    Yogurt

    probiotic-rich yogurt parfait with berries and granola


    Kefir

    a jar of kefir packed with probiotics


    Tempeh

    tempeh with soybeans tempeh is a fermented food which is rich in probiotics


    Kimchi

    kimchi, a probiotic rich fermented food


    Sauerkraut

    sauerkraut a fermented cabbage rich with probiotics

    Sourdough

    sourdough bread for optimal gut health


    Pickles

    a jar of homemade pickles on a plate


    Beet Kvass

    a picture of beet roots that can be fermented to make beet kvass

    Probiotic supplements

    a picture of a hand with probiotic supplement in pill form being handed by a health practitioner

    Probiotics also come as supplements in capsule, tablet, and powder forms. These supplements contain various strains of live microorganisms with specific probiotic strains Bifidobacterium, Lactobacillus, and Saccharomyces.

    Accordingly, most quality supplements contain a variety of these strains for optimum benefit.

    Research from clinical trials has also shown that specific strains have health benefits for certain health conditions.

    Choosing Supplements

    Probiotics are live cultures and are often found in the refrigerated section of health food and grocery stores for preservation. While there are many shelf-stable probiotic supplements, many gut-health experts recommend opting for refrigerated versions to help preserve the live bacteria for the best bioavailability.

    Probiotics are measured in colony-forming units (CFUs). In brief, this refers to how many active microorganisms can be found within each probiotic serving.

    Typically, the higher the better. Some strains can be effective at only 5 billion CFUs while others may require 20 or more. It is best to aim for at least 5-10 billion CFUs.

    There are many strains of probiotics with a wide range of benefits specific to each strain. Furthermore, if you are looking for a wide variety of benefits for optimal health, consider a broad-spectrum probiotic supplement with 10 or more strains.

    If you have a specific medical condition you wish to address with probiotic supplementation, consider researching the probiotic strain that is best suited to your unique condition.

    Probiotics are most effective in combination with prebiotics. On the label, always look for a prebiotic blend or complex to help with bio-availability. 

    Recommended Probiotic Supplements

    In my experience, it is important to seek out the highest quality supplements. When it comes to probiotics, the difference is in the results!

    Particularly, improved digestion and regularity, decreased candida overgrowth, improved skin health, reduced brain fog, and improved immune system function are among the few notable benefits of quality probiotic dietary supplements.

    Klaire Labs is among the best of the best when it comes to high-quality broad-spectrum probiotics. Its formula has 12 strains and 25 billion CFUs for the best range of overall microbiome support.

    Their products are always non-GMO, allergen-free, and made without fillers, preservatives, or any artificial ingredients. I love that they ship from Amazon with a cold pack for natural preservation. They also have an amazing formula in powder form designed for infants' delicate tummies!

    Klaire Labs SFI Health Ther...Shop on Amazon Klaire Labs SFI Health Ther...Shop on Amazon

    Gut Health is Important

    Scientists are learning more and more about the impact of gut health. This article is just the tip of the iceberg when it comes to the extraordinary world of improving microbiome and gut health.  Awareness of its importance is the starting point of a healthy and empowering relationship with your own ability to balance your gut health!

    Have probiotics helped improve your health? If so, I would love to hear about your experiences with consuming gut-healing foods! Join the discussion in the comments below. I look forward to hearing from you!

    Many blessings,
    Natalie

    Disclaimer:   The purpose of this article is informational only.  Always consult your physician before making any changes to your healthcare routine.

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    1. Holly says

      March 04, 2023 at 7:58 pm

      Very informative! Great post!

      Reply
      • Natalie Perry says

        March 04, 2023 at 8:12 pm

        Thank you!

        Reply
    2. Whitney says

      February 27, 2023 at 2:56 am

      Awesome article, I didn’t know until recently that our gut communicates with a lot of other parts of body and can cause other issues. Thank you for the tips

      Reply
      • Natalie Perry says

        February 27, 2023 at 9:38 am

        Thank you! It is incredible the amount of things affected by our gut health !

        Reply
    3. Katherine says

      February 18, 2023 at 3:35 pm

      This was really interesting! I take a probiotic tablet as I didn't really realise the benefits from certain foods too!

      Reply
    4. Fransic says

      January 28, 2023 at 11:01 pm

      Very interesting and will keep this in mind because it's very informative. Thank you for sharing!

      Reply
    5. LG says

      January 07, 2023 at 3:32 pm

      When I learned last year that our gut in many ways was like a second brain, I began to take it a little more seriously than I do. I started to eat more yogurt.

      Thank you for this informative read. I'll have to reconsider my stance on sauerkraut. I may even look into Klaire Labs supplements.

      Reply
    6. Louise says

      January 05, 2023 at 10:10 am

      Really helpful information, thank you! I constantly suffer from an uncomfortable feeling in my stomach so this has given me a lot to look into!

      Reply
      • Natalie Perry says

        January 05, 2023 at 10:29 am

        Thank you! I am sorry to hear you are struggling. I hope you are able to find something that brings you relief and back into balance. If you have any questions feel free to reach out. Blessings, Natalie

        Reply
    7. Gill says

      January 05, 2023 at 9:31 am

      Absolutely love this. So many people don’t realise the benefits of gut health and it’s so good that you are raising this awareness. I learnt the hard way by not looking after mine with a poor diet and poor lifestyle, and ended up with Oesophageal Cancer. Now with my oesophagus and part of my stomach removed, my gut health is more important than ever.
      I hadn’t heard of husk powder so will definitely be looking into this.
      Thanks for sharing 💙

      Reply
      • Natalie Perry says

        January 05, 2023 at 10:27 am

        Thank you for sharing your story. I am glad to hear you are doing better now. Many blessings on your healthy journey!

        Reply
    8. Olga says

      January 05, 2023 at 1:41 am

      Thank you for the very informative article! I love pickles and yogurt, but I would like to add more natural products for gut health to my diet. Thank you for tips.

      Reply
      • Natalie Perry says

        January 05, 2023 at 10:24 am

        Probiotic and prebiotic foods are so important! Hope you find something that works for you. If you have any questions, we are happy to help! Happy New Year!

        Reply
    A woman smiling with long brown hair and flowered v-neck dress shirt on.

    Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

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