Gut Health 101: How to Choose a Probiotic
Probiotic shelves are crowded and labels can be confusing. Here's how to make sense of strains and CFUs, and the everyday habits that help a probiotic do its job.
Key takeaways
- Probiotics are live, beneficial microorganisms that support a balanced gut.
- The strain matters, and a higher CFU number isn't automatically better.
- Look for CFUs guaranteed through the expiration date, not just "at manufacture."
- Fiber, sleep and stress management help a probiotic work. It's a team effort.
Your gut, in one minute
Your digestive tract is home to trillions of microorganisms, collectively called the gut microbiome. This community helps break down food, produce certain vitamins, and communicate with your immune system. Diet, sleep, stress, travel and medications can all shift its balance.
What probiotics do
Probiotics are live microorganisms that, taken in adequate amounts, offer a benefit to the person taking them. Depending on the strains, research supports probiotics for:
- Digestive health and regularity
- A balanced gut flora, including during travel or changes in routine
- Healthy immune function, since much of your immune system lives in and around the gut
How to read a probiotic label
1. Strains, not just species
A probiotic's full name has three parts: genus, species and strain, for example Lactobacillus rhamnosus GG. Different strains of the same species can behave differently, so brands that list the full strain are being more transparent.
2. CFU count
CFU stands for colony-forming units, an estimate of how many live organisms are in each serving. Many daily formulas fall somewhere between 1 and 50 billion CFU.
3. When the count is guaranteed
Probiotics are alive, so their numbers decline over time. "Through expiration" is a stronger promise than "at time of manufacture."
4. Storage instructions
Some probiotics need refrigeration; others are shelf-stable. Follow the label, and keep them out of heat. In Hawai'i, that means not leaving the bottle in a hot car.
“A probiotic isn't a substitute for the basics. Think of it as one player on a team that also includes fiber, sleep and stress management.”Jordan, NP
Is more CFU better?
Not necessarily. A bigger number looks impressive, but what matters is whether the strains are well studied, and whether enough of them stay alive until you take them. A well-made product at a moderate dose, taken every day, beats a mega-dose taken occasionally.
Habits that help your gut
How to start a probiotic
- Pick a time and stick with it. Many people pair it with breakfast so it becomes automatic.
- Expect an adjustment period. Some people notice mild gas or bloating in the first week or so. This usually settles.
- Give it time. Take it consistently for about four weeks before deciding how it fits your routine.
Kaizen 20 Billion Probiotic
A daily probiotic with 20 billion CFU per serving, formulated by a nurse practitioner and manufactured in an FDA-registered, GMP-certified facility. See the product page for the full strain list and storage directions.
Shop Probiotic 10% of profits from every order go to Point One Vision, a nonprofit.Common questions
Should I take a probiotic with food?
Follow the directions on your product. Many people find taking it with a meal is easiest on the stomach and easiest to remember.
Can I take a probiotic while on antibiotics?
This is a great question for your provider or pharmacist. They can advise on timing based on your specific medication.
Check with your provider first if…
- You have a weakened immune system or a serious illness
- You've recently had surgery or have a central line or medical device
- You're pregnant or nursing, or you're considering a probiotic for a child
- You have ongoing digestive symptoms. Those deserve a proper evaluation.
