When it comes to buying supplements, quality matters, but is quality always reflected in the price tag? When looking at a probiotic, prices can range dramatically, but what exactly are you paying for? Below is a list of attributes that a quality probiotic should deliver if you are wanting to invest in a supplement.
#1. Ability to survive a low pH environment: probiotics must be able to survive digestion in the stomach in order to reach the gut, otherwise the microbes will die in this acidic environment. Some probiotics have an enteric coating to prevent digestion but these can contain harmful chemicals and plastics. Choose a capsule that is vegan, non-toxic, and is guaranteed to reach the small intestine.
#2. Number of strains: different strains of bacteria in our gut microbiome provide us with different health benefits. A multi-strain probiotic will therefore be more beneficial than a single strain. Make sure the CFU count is listed for each strain included. You will also want to consider if the strains are coded, which means that the manufacturer can track the origin of where these strains have come from. Look for a brand that provides strains from human origin and is non-GMO, and does not come from animals or rodents. Common human strains include Bifidobacterium, Lactobacillus and Saccharomyces. Look for a probiotic that has 10-15 different strains.
#3. Potency: CFUs stands for Colony Forming Units or the number of viable bacteria present in the probiotic. Typically, a probiotic will range from 2-100 billion units. The more units present the more expensive they will get. If you have never taken a probiotic, start with a lower dose then you can increase as needed. Speaking to a naturopathic doctor is a great place to start if you are wanting to use a probiotic to treat stomach or inflammation issues or to get advice on dosages.
#4. Shelf stability: it is a common misconception that probiotics need to be refrigerated. Most quality probiotic brands have stabilized their microbes and therefore do not need refrigeration. If they are not shelf stable, they could be breaking down during transportation to stores and homes. Make sure the brand you are buying states that its microbes have been stabilized at room temperature.
So which one do I take?
If you are thinking about taking a probiotic, there should be a good scientific reason for taking it. Taking any old probiotic without knowing what symptoms you are trying to target is like taking a generic multivitamin and hoping it contains the specific nutrient you are low in – this is not targeted. Probiotics in our gut are like little worker bees, but you need the right variety of bees to get specific jobs done. Taking the wrong strain can actually make some gut issues worse, so you want to make sure you are working with someone who knows what your gut issues are before proceeding.
If you are simply looking to improve your overall health and wellness, stick to increasing pre and probiotic foods in your diet (see below).
If you have specific GI issues, speak with an ND or our coaching team about targeting these issues.
Trusted Brands
Genuine Health’s Advanced Gut Health Probiotic Daily for Women. I absolutely love this brand. They make high-quality supplements that are vegan, dairy-free, gluten-free, non-GMO, allergen-free, and soy-free. Their probiotics meet all of these important requirements and have created a women’s daily probiotic to support the female gut microbiome, vaginal, and immune health. Check out their website for all of the information needed about these products.
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How to Improve Gut Health Without a Supplement
If you are simply looking to improve your health and wellness, eat prebiotic and probiotic-rich foods instead of taking a supplement. Given the right fuel, those little guys will reproduce quite well on their own. I’m a big believer in getting your nutrients from real food, the way nature intended them to be digested. Prebiotic fibre present in foods such as onions, garlic, asparagus, and flax help nourish our gut bacteria, helping them thrive and reproduce. Probiotic-rich veggies such as sauerkraut and kimchi, kombucha, miso, tempeh, and kefir all provide a natural dose of probiotics to your intestine. Some of these cultures may not all survive the acidity in the stomach but are still a rich source of nutrients and fibre. Fermentation breaks down food before it is ingested making its nutrients and minerals more bioavailable.
For more information on fibre, pre and probiotics, see the FIBRE section of our Nutrition Guide.
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I love this brand of fermented sauerkraut, it’s delicious! I buy mine at Costco
Prebiotic supplements: Genuine Health makes an excellent prebiotic supplement called Gut Superfoods+ which contains a blend of fermented fibre and superfoods such as kale and blueberries that I add to my morning smoothies. I absolutely love how Genuine health is fermenting its supplements and protein powders. This process improves digestibility (great for people with IBS symptoms) and increases absorption in the gut. Unmodified potato starch and psyllium husk are also great prebiotic fibres that are quite inexpensive and can easily be added to smoothies and chia puddings.
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[…] all of their other fantastic products such as their Advanced Gut Health Probiotics I talk about here. All of their products are soy, gluten & GMO-free. The Gut Superfood+ is made with 22 fermented […]