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A new study shows a dramatic increase in people taking probiotic supplements for gut health.Fiber intake, on the other hand, remains mostly unchanged.Here, dietitians break down the findings and explain how to protect your gut health.<\/p>\n
If you struggle to get enough of certain nutrients from food alone, taking a supplement can help. But research suggests that more people may be skipping straight to supplementation without trying to make tweaks to their diet first.<\/p>\n
Meet the experts: Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics<\/a>; Keri Gans, M.S., R.D.N., C.D.N., registered dietitian and author of The Small Change Diet<\/p>\n The finding comes from a recent study published in Clinical Gastroenterology and Hepatology<\/a>, in which the researchers analyzed National Health and Nutrition Examination Survey (NHANES) data to identify trends in probiotic supplementation. The results revealed that the number of people under 20 taking a probiotic supplement<\/a> increased from 0.63% to 5.58% between 2009 and 2023. For people over 20, the rate increased from 1.8% to 6.96% during the same time period.<\/p>\n But while the number of people taking a probiotic supplement increased significantly, they didn\u2019t seem quite as keen to make diet-related changes known to improve gut health\u2014the amount of fiber<\/a> people were consuming in their diet remained virtually unchanged. So what can this mean for our gut health<\/a>? Ahead, dietitians break it down.<\/p>\n What do the findings tell us?<\/p>\n The findings reveal an intriguing incongruity, according to Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics<\/a>. \u201cWhat I find most interesting is the disconnect between growing interest in gut health and the dietary habits that actually support a healthy gut microbiome,\u201d she says.<\/p>\n That suggests that rather than looking at the overall pattern of their diet\u2014which may be tedious to adjust\u2014people are increasingly looking to supplements as a quicker fix. Convenient, yes, but also probably not as effective as it seems. \u201cSupplements can have a role, but they don\u2019t replace the many benefits we get from eating a variety of fiber-rich plant foods<\/a>, including fruits, vegetables, whole grains<\/a>, beans, nuts, and seeds,\u201d Prest explains.<\/p>\n Is this disconnect really a bad thing?<\/p>\n The increase in probiotic use alone isn\u2019t necessarily a cause for concern. In fact, Prest says it\u2019s an encouraging sign \u201cthat people recognize the importance of the gut microbiome and are actively looking for ways to support it.\u201d After all, probiotics can support better gut health<\/a> by restoring a healthy balance of the bacteria in your microbiome.<\/p>\n The problem, though, arises when that increased interest in gut health doesn\u2019t result in more meaningful dietary changes.<\/p>\n When that happens, only one piece of the gut health puzzle is being addressed, explains Keri Gans, M.S., R.D.N., C.D.N., registered dietitian and author of The Small Change Diet. \u201cFiber is one of the most important dietary factors for supporting beneficial gut bacteria, so increasing probiotic use without improving fiber intake may overlook a key aspect of gut health,\u201d she says. \u201cAnd when we eat fiber-rich whole foods, we\u2019re getting much more than fiber\u2014we\u2019re also getting vitamins<\/a>, minerals, and thousands of plant compounds that contribute to overall health,\u201d Prest adds.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n Paying more attention to your overall diet could even help your probiotic supplement work better. \u201cGut health is about more than taking a probiotic capsule,\u201d Prest says. \u201cThink about the whole dietary pattern. A diverse, plant-forward diet gives your gut microbes a variety of fibers and other compounds to work with.\u201d<\/p>\n What does this mean for you?<\/p>\n Prest\u2019s takeaway is simple: \u201cdon\u2019t let the supplement aisle distract you from the grocery store.\u201d<\/p>\n If you\u2019re looking to put that into practice by finding more ways to support your gut health beyond probiotic supplements, Prest and Gans suggest the following strategies:<\/p>\n Pay attention to fiber. \u201cEat a variety of fiber-rich foods<\/a>, including vegetables, fruit, legumes, 100% whole grains, nuts, and seeds, and stay adequately hydrated to support regularity,\u201d Gans suggests. \u201cFermented foods such as yogurt<\/a> and kefir<\/a> can also support gut health as part of an overall eating pattern.\u201dMix it up. \u201cI also recommend increasing variety,\u201d Prest says. \u201cThe goal isn\u2019t to find one magic probiotic or one perfect food. It\u2019s to build a dietary pattern that consistently gives your gut microbiome a diverse variety of nutrients to work with.\u201dStart small. If you\u2019re not used to eating a lot of fiber in your current diet, Prest recommends gradually increasing the amount to avoid digestive upset.Opt for whole foods. \u201cI also recommend limiting excess added sugars and highly processed foods and choosing minimally processed whole foods more often,\u201d Prest says.Look beyond the kitchen. \u201cRemember that gut health isn\u2019t just about food,\u201d Prest points out. \u201cGetting enough sleep<\/a>, staying physically active, and managing stress<\/a> are all part of supporting overall gut health.\u201dShould you take a probiotic supplement for gut health?<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
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