Probiotic capsules, powders and drinks have become one of the fastest-growing products in pharmacies nationwide. Sales rose by 31 percent over the past year, according to the national pharmacists’ association, driven by social media posts promising better digestion, clearer skin and stronger immunity.
Dietitians say the enthusiasm for gut health is welcome, but warn that a supplement cannot make up for a poor diet.
What probiotics can and cannot do
Probiotics are live microorganisms, usually bacteria or yeasts, that may benefit health when taken in sufficient amounts. There is reasonable evidence that certain strains can help in specific situations, such as reducing diarrhea linked to antibiotics. For many of the broader claims, the evidence is limited, and results depend heavily on the strain and dose.
People often buy whatever is on offer, without knowing which strain it contains or why they are taking it. A capsule is not a shortcut to a healthy gut.
Maja Engström, clinical dietitian at Riverton General Hospital
Feed the bacteria you already have
Experts say the most reliable way to support the trillions of microbes already living in the gut is through everyday food. Fiber from vegetables, fruit, legumes, whole grains, nuts and seeds acts as food for gut bacteria. Variety matters too: eating a wide range of plant foods each week is linked to a more diverse microbiome.
Fermented foods such as natural yogurt, kefir, sauerkraut and kimchi contain live cultures and can be a tasty part of that mix.
- Aim for vegetables or fruit at every meal
- Choose whole grains over refined ones
- Add beans, lentils or chickpeas a few times a week
- Try a small portion of a fermented food daily
- Limit heavily processed foods and added sugar
If you eat a colorful, varied diet, a supplement will add very little. If you don’t, it won’t fix the problem.
Dr. Paul Varga, gastroenterologist in Elmbridge
When to talk to a doctor
Probiotics are generally safe for healthy adults, but people with weakened immune systems, serious illnesses or those who are pregnant should speak to a doctor before taking them. Anyone with ongoing digestive symptoms, such as pain, bloating or changes in bowel habits lasting more than a few weeks, should also see a doctor rather than self-treating with supplements.
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