There are many proven benefits to taking a probiotic \u2013 these supplements contain live microorganisms that support the growth of beneficial bacteria in your gut. Probiotics can help your gut to become stronger and more adept at warding off seasonal viruses, they can also balance, repopulate and regulate overgrowth of one bacterial strain over another, preventing bloating, gas and bacterial issues.<\/p>\n
Probiotics exist naturally in foods like kefir<\/a> and kimchi, but most of us don\u2019t eat enough of these kinds of foods to give our bodies the best support. However, that doesn\u2019t necessarily mean we need to be taking probiotic supplements every day, according to experts.<\/p>\n What are probiotics?<\/p>\n Probiotics help to promote a more diverse and balanced gut microbiome, which not only contributes to our digestive health, but also our broader wellness. <\/p>\n \u201cProbiotics are live beneficial bacteria that support gut health by maintaining a well-balanced microbiome,\u201d says registered nutritionist Jenna Hope<\/a>. \u201cThey can aid digestion, support immunity and in some cases, can help manage certain digestive issues like bloating, constipation and diarrhoea.\u201d<\/p>\n You can find probiotics in supplements or in liquids, which need to be refrigerated, but you might first try looking for them in your food. Fermented foods have some of the highest levels of probiotics. Nutritionist Emily English<\/a> recommends regularly consuming these kinds of foods and adding them to your weekly shopping list.<\/p>\n \u201cLook for fermented foods like kefir, kimchi, live yoghurt, miso and sauerkraut. And \u2018live active cultures\u2019 on the label,\u201d she says.<\/p>\n What are the benefits of probiotics?<\/p>\n Nutritionist Lucia Stansbie<\/a> explains that probiotics can be helpful with gut dysbiosis, otherwise known as an imbalance of microbial species in the gut. This causes symptoms like diarrhoea, constipation, bloating and poor nutrient absorption. <\/p>\n She points out: \u201cNot all probiotics work only in the gut. There are also oral probiotics that can help with the mouth microbiome<\/a> and improve oral health, as well as probiotics that can support vaginal health<\/a>. Other strains can support mood, whilst others can impact on blood glucose management\u201d. <\/p>\n Some strains are especially beneficial if you happen to be taking a course of antibiotics. These medicines kill bugs and harmful bacteria, keeping you safe, but they also kill of friendly bacteria and can therefore cause stomach issues and other side effects like skin complaints. <\/p>\n There\u2019s also the gut-skin axis \u2013 a fascinating connection between the digestive system and the skin and experts have linked skin issues like eczema, acne and psoriasis to gut dysbiosis. It\u2019s believed that a probiotic can help to regulate the imbalances that cause these kinds of skin issues. <\/p>\n English explains that approximately 70 per cent of the immune system resides in the gut, so supporting the gut microbiome with a probiotic supplement can influence whole-body health, particularly during cold and flu season. <\/p>\n \u201cBy keeping your gut microbiome balanced, probiotics may help with a more resilient immune response when everyone else is run down, more energy and better sleep quality, which is often improved indirectly via better digestion,\u201d she says.<\/p>\n The gut-brain axis is the final piece of the puzzle. A healthy gut has been shown to directly impact mood, so feeding it with probiotics can potentially help with mental resilience and overall wellbeing.<\/p>\n Read more: The best probiotics for women, recommended by experts<\/a><\/p>\n open image in gallery<\/p>\n Experts explain that you should only take a probiotic supplement when you need it, but probiotic foods should be a staple in your diet (Getty Images)<\/p>\n What are the different types of probiotics?<\/p>\n \u201cThere are many different types of probiotics, and they’re grouped by species and strain,\u201d says Hope. \u201cThe most common ones people take for general wellbeing are Lactobacillus and Bifidobacterium, which support digestion and gut balance.\u201d <\/p>\n These two strains are usually found in supplements and powders but will also be listed on the back of fermented and dairy-based health drinks and products you might find on supermarket shelves and in health food shops.<\/p>\n \u201cLactobacillus helps break down lactose, supports nutrient absorption, and makes lactic acid, which lowers your gut pH and discourages harmful bacteria,\u201d says English. \u201cIf you don\u2019t want to take a supplement, it\u2019s naturally found in live yoghurt, kefir and sauerkraut.\u201d<\/p>\n \u201cBifidobacterium supports gut and immune function and helps keep less helpful microbes in check,\u201d she continues. \u201cBecause many Bifidobacteria are sensitive to oxygen, foods may deliver smaller amounts, so in this case supplements can provide more reliable doses of named strains.\u201d<\/p>\n Hope adds that it\u2019s always important to avoid supplement red flags<\/a> and to research the companies that make your supplements before taking anything. It\u2019s also worth noting that some strains simply won\u2019t survive the journey through your gut and they\u2019ll be killed off before they can do any good. This is why it\u2019s worth looking for a quality, bioavailable supplement that\u2019s undergone clinical testing, or getting your bioavailable bacteria from food.<\/p>\n \u201cMake sure the products are formulated well and will survive your stomach acid,\u201d advises Hope. \u201cAlways seek advice if you\u2019re unsure.\u201d<\/p>\n Read more: Experts explain how to improve gut health with food<\/a><\/p>\n open image in gallery<\/p>\n Not all probiotic supplements are formulated in a way that ensures the bacteria reach the gut alive (Getty\/iStock)<\/p>\n Who can take probiotics?<\/p>\n Given all the benefits of probiotics, you\u2019d think most people should be taking them. In actual fact, while most people can take them, not everyone needs them. Stansbie recommends thinking of probiotics in the same way one should think about multivitamins. <\/p>\n \u201cNot everybody needs probiotics if their diet covers all of their nutritional needs. It\u2019s better to test for what\u2019s missing in your diet \u2013 for example, vitamin D<\/a> when talking about multivitamins, or Bifido bacteria when talking about probiotics \u2013 than just take a general probiotic and hope it works,\u201d she says. <\/p>\n There\u2019s only one situation where the nutritionist recommends taking a general spectrum probiotic and that\u2019s if you\u2019re taking antibiotics. <\/p>\n \u201cAntibiotics wipe out the good gut bacteria from the gut whilst helping you fight the bugs giving you an infection,\u201d she explains. So it\u2019s recommended to take probiotics at the same time, to help support gut health and also lessen the likelihood of common side effects of antibiotics, like diarrhoea. <\/p>\n We know that for the majority of people, taking probiotics leads to a healthy gut microbiome, which supports your digestive health and overall wellbeing. However, Stansbie explains that you should only take probiotics when you need to.<\/p>\n \u201cTaking probiotics when they\u2019re not needed can lead to an altered gut microbiome. I\u2019ve seen it so many times in my clinic where people are complaining of gut issues, despite having taken a probiotic for a year – it\u2019s because they\u2019ve imbalanced their gut bacteria,\u201d she says. <\/p>\n![\"Experts](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/12\/iStock-2177179628.jpg\")
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