The human gut contains trillions of microbes that play vital roles, from aiding digestion to combatting chronic infections and even relieving stress. Supplementing diet with more probiotics is an excellent way to keep these populations strong and healthy.

Probiotics can be taken in the form of either dietary supplements or fermented foods and drinks like yogurt, sauerkraut, kimchi and kefir; all these contain prebiotics – fibers which feed probiotics!

1. Eat a Healthy Diet

Your digestive tract contains trillions of beneficial microorganisms that work hard for you, aiding the body with many essential functions such as digesting food, fighting disease and absorbing vitamins. Researchers continue to link this ecosystem of bacteria with various health outcomes. It’s called your gut microbiome.

Probiotics are beneficial strains of bacteria that help maintain a healthy balance in your GI tract, often by taking the form of dietary supplements taken orally and used to treat conditions like IBS. You may also find probiotics as topical products you can apply directly onto skin, mucous membranes in nasal passages or genital areas for relief.

Probiotics provide your digestive tract with essential nutrients it needs for proper functioning. To get maximum benefit, opt for foods high in fiber content like whole grains, fruits and vegetables as they will feed beneficial bacteria that reside in your gut.

Diets rich in probiotics may also help lower cholesterol levels. A 2020 systematic review of several RCTs concluded that probiotic supplements (mainly Lactobacillus ) taken alongside vitamin D supplementation significantly decreased both total and LDL cholesterol while increasing HDL levels more than either supplement alone or placebo [54].

As well as supporting overall gut health, eating a well-balanced diet can also promote better oral health. Studies show that consuming probiotics reduce plaque and gingivitis caused by harmful bacteria in your mouth by altering its pH level, making conditions less suitable for these bad organisms to thrive in.

If you have recently taken antibiotics, your healthcare provider may suggest taking a probiotic supplement in order to restore balance with good bacteria in your gut. A 2017 meta-analysis of 13 RCTs concluded that using multistrain probiotic supplements within two days after antibiotic treatment significantly reduced IBS symptoms (global symptoms and abdominal pain) more effectively than placebo [56].

If you are considering taking probiotics, consult with a registered dietitian first for recommendations regarding strains, dosage and other details. Since most dietary supplements are unregulated, you could end up getting less than advertised on their labels; some could even become ineffective over time.

2. Take a Probiotic Supplement

Some individuals also benefit from taking probiotic supplements daily in addition to eating a probiotic-rich diet. Probiotics are good bacteria strains such as Lactobacillus and Bifidobacterium that have been proven to enhance health in numerous ways, including digestive health (constipation, diarrhea and bloating) immunity system and mood.

Probiotic supplements come in tablet and powder forms. Selecting the most appropriate probiotic will depend on what your goal is – for instance, certain strains of probiotics may help manage specific gastrointestinal conditions while others might help ease stress and anxiety more effectively. Consult a registered dietitian or doctor to discover which probiotic might best suit you.

When buying probiotics, make sure you read their label closely. Since these supplements are unregulated by the FDA, their strains, potency and concentration may differ between products. Ideally, opt for shelf-stable ones with tested viability ratings; and keep it cool when possible since probiotics are heat sensitive.

Probiotics have been found to alleviate symptoms associated with atopic dermatitis, pediatric acute infectious diarrhea, antibiotic-associated diarrhea, irritable bowel syndrome and hypercholesterolemia; but more research needs to be conducted into whether this applies to other diseases and conditions as well.

Psychological stress can alter our gut microbiome and cause anxiety and depression. According to research, probiotics may help alleviate psychological strain by decreasing cortisol levels in our bloodstreams.

Probiotics like L. casei strain Shirota can help alleviate daily stress in life, as evidenced by one study showing that subjects who took the probiotic for 12 weeks scored significantly lower on various stress tests compared with those who didn’t use probiotics.

No matter what probiotic you decide to take, be sure to eat a well-rounded diet and remain hydrated. Dietary fiber in food will feed bacteria so they can do their work.

3. Exercise Regularly

Your gut is home to trillions of bacteria that communicate messages throughout your body and brain that affect how you feel, with good bacteria helping you feel happy while bad ones making you anxious or irritable. Your diet and lifestyle choices directly impact the makeup of these gut microbes; eating a well-balanced diet full of whole foods is one of the best ways to ensure they remain healthy and happy.

Sugar, processed foods, artificial sweeteners and stress can damage gut microbes and alter their balance, leading to dysbiosis or an unbalanced gut environment that is linked to digestive discomfort, food intolerances, bloating, low energy levels and anxiety.

Maintaining a healthy gut requires eating a variety of whole foods and probiotics from different sources, like apricots, mango, leeks and artichokes which are rich in prebiotics; raspberryberries, black beans and lentils provide fiber for gut-friendly digestion; food high in polyphenols also promote beneficial bacteria.

Goal is to consume a wide variety of whole foods and reach your recommended daily fiber intake (roughly 30 g). Aim for at least five servings of vegetables and two-three of fruit per day.

Add legumes for an excellent source of plant-based protein and fiber. Black beans make great additions to soups and stews, while chickpeas can be rinsed, drained and used to create an easy bean salad.

Fermented foods provide another great source of prebiotics and probiotics, such as sauerkraut, kimchi, miso and yogurt. Choose a plain natural brand without added sugar as your base or opt for fermented options like kefir or kombucha for maximum benefit.

Exercise can also play an essential role in supporting gut health. Studies have demonstrated how exercise promotes beneficial bacteria while simultaneously decreasing harmful ones. Aim to incorporate at least 30 minutes of physical activity each day into your routine – walking, yoga or jogging for instance!

4. Stay Stress-Free

Probiotics, or good microorganisms that reside in your gut and play an integral role in digestion and many other bodily systems, such as helping fend off disease and produce vitamins. Researchers are investigating this microscopic world to learn more about its influence on human health.

Probiotic supplements have been scientifically demonstrated to positively influence one’s mood, reduce anxiety and depression symptoms, lower cortisol levels and ease psychological stress symptoms. This is likely because their effect can directly impact one’s mental wellbeing due to the two-way connection between gut and brain (also referred to as gut-brain axis).

Probiotics may help balance the bacteria in your digestive system, decrease inflammation and support a healthy immune response. They may also stimulate neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which promote relaxation and calm. We include probiotics in Lean Belly Juice for this very reason! They could have an immense positive effect on mental wellbeing; that’s why they make an essential component of Lean Belly Juice blends!

Probiotics should be combined with prebiotics – food ingredients that provide energy for beneficial bacteria residing in your digestive tract – in order to maximize effectiveness. Frozen yogurt with probiotics such as Lifeway’s kefir is becoming an increasingly popular source, yet Kirkpatrick cautions that such treats should only be seen as occasional treats rather than the main source of probiotics.

If you are new to eating probiotic foods, start slowly by starting with simple yogurt with “live and active cultures.” Additionally, fermented foods like sauerkraut and kimchi also contain probiotic strains.

Be sure to include one to three servings of these foods each day, selecting brands with clearly listed probiotic strains on their packaging. When taking probiotic supplements, make sure they have been tested for stability and efficacy; these factors determine whether a probiotic will actually reach your digestive tract and work. If they’re not having an effect, switch products.