Your Top 3 Probiotics Questions, Answered

Our gut health determines so much. From digestion, to mood, to brain fog and inflammation, having a healthy gut matters more than many of us realize. As Americans become more invested in building a healthier gut through probiotics, understanding how these supplements work is increasingly important. In this article, we’ll answer the top three most common probiotics questions to help you find the best gut health solution for your needs. 

Fermented Foods vs. Probiotic Supplements

Looking to improve your digestion or restore gut health after antibiotics? Probiotics come in many shapes and sizes. Fermented foods and drinks such as kefir, kombucha, sauerkraut, yogurt, and kimchi are easy and delicious ways to get more beneficial bacteria in your diet (and in your GI tract). 

However, not all fermented foods are beneficial. Some foods such as wine, beer, and sourdough bread, are technically fermented but do not contain live microorganisms because any beneficial microbes are killed off during the cooking or preparation process.

Additionally, even fermented foods with beneficial cultures may not count as probiotics. For example, while uncooked sauerkraut does contain some live bacteria, the number and strain of viable microbes is unknown and will vary significantly from batch to batch. This means that while you might be taking in some good bacteria with your brat, it might not be enough to make a difference.

Probiotic supplements, on the other hand, are guaranteed to contain specific strains of healthy microorganisms which have a known effect on the microbiome. Additionally, each dose will contain a therapeutic dose of those microorganisms, giving them a better chance of establishing viable colonies within the GI tract. 

Some people may prefer to support their microbiomes through probiotic supplements for this reason. Diets rich in fermented foods may lead to unwanted gas and bloating. Some individuals might not like the taste of fermented foods. Still others might want to have greater control over the specific microorganism strains being introduced to their bodies.

Overall, the best way to a healthy gut is a combination of regular probiotic supplementation and a diet rich in fresh fruits, vegetables, and fermented foods. 

Are refrigerated probiotics better?

One of the top probiotics questions we hear from customers and patients is if refrigerated probiotics are better than non-refrigerated, or shelf-stable, probiotics. And the answer is: it depends. 

Live microorganisms are often sensitive to temperature. In the same way that a plant might wilt on a hot day, or freeze and die back if it gets too cold, the healthy bacteria and yeasts contained in probiotics need to stay in a particular temperature range to survive. 

Refrigerated probiotics tend to incorporate active cultures that are sensitive to heat, meaning that the microorganisms require refrigeration. These cultures are often found in probiotic drinks and yogurts. Shelf-stable probiotics, on the other hand, contain probiotic strains that can survive the process of freeze-drying, which makes them able to survive at room temperature. 

In either case, there are notable pros and cons. While refrigerated probiotics may offer a wider range of active cultures, they tend to be more fragile. If refrigerated probiotics are shipped, transported, or stored at room temperature (or higher!), the active cultures are likely to die, leaving you with an ineffective supplement. Refrigerated probiotics also tend to have a shorter shelf-life, with some losing their effectiveness after just three months.

Shelf-stable probiotics, meanwhile, tend to be hardier, with a wider temperature range and a shelf-life of up to two years. However, inappropriate storage and transport will still decrease their effectiveness. 

Can probiotics affect your period? 

Can probiotics affect your period? Yes! Depending on the strain, some probiotics can help regulate painful, heavy, and irregular periods. This is especially true of probiotics that contain Lactobacillus strains, which have been shown to help normalize the estrous cycle in animal studies. 

This is because the hormones that regulate the menstrual cycle are keyed in to your gut health. While estrogen and progesterone (two hormones involved in triggering your monthly period) are largely manufactured in the ovaries, adrenals, and fat cells, they are broken down in the liver and moderated by microorganisms in the GI tract. 

Enter the estrobolome. The estrobolome consists of essential gut microbes that produce the enzymes responsible for regulating the activity of estrogen in the body. These enzymes increase and decrease estrogen levels as needed.

However, imbalances in the estrobolome can lead to shortages in these critical enzymes, resulting in hormonal imbalances such as estrogen dominance.  These imbalances can result in painful periods, worsening PMS symptoms, and other issues. Supporting your estrobolome's biodiversity with a probiotic can help rebalance hormone levels and soothe rough periods. 

In short: a good probiotic can help with painful and irregular periods.  

Can you take probiotics and fiber together?

In our gut’s microbiome, probiotics and fiber go together like peanut butter and jelly. Or, really, like plants and high-quality fertilizer. You see, all of those beneficial bacteria contained in your daily probiotic need something to eat. And for many of them, that something is prebiotic fiber. 

Prebiotic fiber (a.k.a. fermentable soluble fiber) is a form of dietary fiber that is both a) durable enough to reach the colon and b) capable of being fermented and metabolized by the probiotic bacteria and other beneficial microorganisms that live in our guts. Common forms of prebiotic fiber include pectin (found in apples, carrots, raspberries, and tomatoes), resistant starch (from potatoes, barley, oats, and beans), and inulin (from asparagus, leeks, onions, and garlic). 

In general, taking prebiotic fiber with your probiotic can help those beneficial bacteria colonies get established and reproduce. However, some people may have trouble digesting prebiotic fiber, especially those with digestive issues such as irritable bowel syndrome (IBS). 

Looking for a probiotic?

Dr. Eric Snow’s Gut Restore contains 18 potent strains of probiotic bacteria, including eleven different strains of Lactobacillus. Ideal for supporting a range of health concerns including poor digestion, mental health and cognition, immune system function, and even weight management, Dr. Eric Snow’s Gut Restore can help overhaul a struggling microbiome. Try it here in our shop.