Tips To Maximize The Health Benefits Of Probiotics
- Take your probiotics in the morning, 15-30 minutes before food. You want to take them before food so they dont get stuck in the stomach behind the food as they make their way down to your intestines where they do their best work.
- Drink a glass of filtered water first. Your stomach will be highly acidic first thing in the morning, so the water helps to dilute the acid and help the good bugs survive.
Mistake #: You Take More Than One Type Of Probiotic Supplement
If you are considering layering your probiotic supplements for different health concerns, know that different bacteria can interact. Think of it this way: part of the reason we take probiotics is to fight off other bacteria, says Nielsen. It is possible, in a multi-strain product and if you take two different probiotic products at the same time, that they can out-compete each other. Research supports this: you can include 10 strains in a single product but without proper study, you cant be sure that one strain isnt out-competing the other nine. Nielsen says to check out the manufacturers website for clinical studies that the strains were tested together.
Is Psyllium Fiber A Prebiotic
Psyllium is a prebiotic a substance needed for healthy colonies of probiotics to grow in the gut. A healthy colony of good bacteria in the digestive system is essential for healthy immune function. Your body is better able to fight infection, reduce inflammation, and maintain healthy tissue and cells.
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Probiotics Might Not Do Much Focus On Fiber Instead
Dietary fiber contains prebiotics, compounds that boost the growth of beneficial bacteria
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Probiotics are the latest miracle drug. Swallow a pill full of good bacteria and reap the benefits, including improved digestion, a stronger immune system, and reduced risk of anxiety, depression, and even cancer. But recent research has found that supplementing your diet with probiotics doesnt necessarily mean bacteria will take up residence in your gut. The benefits of a healthy microbiome are indisputable, but the best way to foster good bacteria might not be through eating them.
According to a study published in September, the effectiveness of probiotics can depend on an individuals resident microbiome. In participants with a resistant gut microbiomeabout half of the group studiedthe bacteria from probiotics wound up in the toilet bowl. In fact, increasing evidence suggests that instead of eating new bugs, we should focus on feeding the ones we already have. Their favorite food? Vegetables.
According to Walter, what you feed the bacteria already inhabiting your body is more important than introducing new strains. The good bugs thrive on certain types of dietary fiber, dubbed prebiotics, found in fruits, vegetables, nuts, seeds, and whole grains.
Mistake: Not Getting Enough Fiber
Probiotics are only part of the gut-health puzzle. Its also important to consume plenty of fiber. Maintaining a balanced, high-fiber diet with your daily probiotic helps ensure a flourishing diversity of good bacteria, explains Taylor. Adding high-fiber foods will help nurture your beneficial bacteria and provide them with the energy they need to help optimize your digestive balance.
Just be sure to add it in slowly. Going from zero to 100 can overwhelm your gut and backfire, causing gas and bloating.
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Constipation Is A Growing Epidemic
More people like you are unable to poop regularly.
According to the American Gastroenterological Association, 16% of Americans suffer from chronic constipation. That figure rises to 33% in people over the age of 60.
Futhermore, since 1997 hospital admissions related to constipation has more than doubled.
And like most suffers youve tried everything from prune juice, mineral oil, Metamucil, and laxatives such as Laculose and Miralax.
In fact, the total sales for over the counter laxatives in the US came to a whopping $1.43 billion.
Someone is a making a lot of money but the growing constipation problem is not going away.
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Mistake #: You Stop Taking Probiotics When You Take Antibiotics
One of the biggest misconceptions is that you should wait until your antibiotics are finished before you take probiotics, says registered dietitian Desiree Nielsen, author of Un-Junk Your Diet: How to Shop, Cook and Eat to Fight Inflammation and Feel Better, Forever. People think that antibiotics will kill probiotics, which is true, but probiotics can ease the side effects of antibiotics . The key to survival is when you take probiotics: wait two hours after your antibiotic dose so the antibiotic can move through your system and give probiotics a fighting chance. In addition, continue the probiotics for a time after your antibiotics are finished to ensure that their effects are out of your system.
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Can I Take Probiotics With Fiber Supplements
People know of the connection between the fiber and GI tract. They typically think of fibers as a bulking agent. But theres the energy side that is often overlooked. The prebiotic fibers serve as a source of fuel for the beneficial bacteria.
Why is that critical? The intestines are possibly one of the metabolically active organs in the body! When you think of other metabolically active organs, for example the brain and heart, it is important to think of the gut with the same level of importance.
If youve been wondering, Should I take fiber and probiotics together? the answer is frequently yes. Many of the fibers from an unrefined diet will be ideal for the growth environment for your probiotics. To provide the ideal environment for growth of the beneficial bacteria, including Floradapt probiotics, remember to include some soluble prebiotic fibers into your diet.
Taking Probiotics At Night Could Make Them Way More Effective
Probiotics are one of the biggest wellness trends of the moment. Not only can you find supplement versions, but everything from bottled water to tortilla chips are being laced with the friendly microbes.
In case you need a refresher, probiotics are good bacteria thought to boost the health of your microbiome, or the balance of bacteria, fungi, and viruses that lives in your intestines. You can and should get them from foods , but you may also want to throw back some Bac in pill form.
While studies havent proven that probiotic supplements are beneficial for already healthy peeps, they have been shown to help treat a handful of specific conditions, like digestive disorders such as diarrhoea, constipation, and acid reflux.
Theres also evidence that probiotics can help reduce inflammation for people who have ulcerative colitis, can be helpful for people who have a condition called travellers diarrhoea , and can help if you have bad diarrhoea after having taken antibiotics.
You should talk to your doctor to find out which probiotic strain is best for you to take for whichever condition or issue youre dealing with, since not every strain works for every aliment. Once you have a doc-recommended supplement, its also important to consider the timing of when you ingest it.
How often should I take probiotics?
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What Do We Know About Probiotic
Probiotics are living micro-organisms . They are not a conventional medication, because they are living organisms.
Unlike classical pharmaceutical medications, Probiotics are not considered drugs. The FDA categorizes probiotics as food supplements .
Currently, the FDA doesnt apply its strict regulations on probiotics. However, probiotics are generally considered safe to take. But no guarantee for their quality and efficacy except the manufacturer reputation.
A summary of our current knowledge about Probiotic interactions with other medications:
- You can take probiotics together with most of the medications because they act locally inside your gut.
- The most common group of medications that can affect probiotics is antibiotics.
- Antibiotics can kill the living probiotic bacteria. So, Most manufacturers advise taking probiotics and antibiotics at least 2 hours apart.
- Some probiotics contain fungi. Taking systemic antifungal medications can de-activate your fungi-containing probiotics.
- Dont use probiotics if you are on medications that affect your immunity such as cancer chemotherapy and drugs used for autoimmune diseases.
- We couldnt find any studies discussing the direct interactions between probiotics and GERD medications such as PPI , antacids .
- However, Probiotics are not-contraindicated to use with such medications.
- But the question we are going to answer today is when to take probiotics with antacids, PPIs, and other GERD medications.
Helps Support Heart Health By Lowering Cholesterol
The gelled psyllium traps some bile acids in the small intestine. This prevents reabsorption, and the trapped bile acids can pass into the large intestine with waste. At that point, the liver would draw more cholesterol from the blood to make new bile acids, thus resulting in lower blood cholesterol levels.â
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Side Effects And Interactions
Probiotics usually dont cause major side effects in healthy individuals.
However, you may experience minor symptoms, such as gas and bloating. These often improve with time, but taking your probiotic at night may reduce daytime symptoms.
If you take a probiotic to prevent antibiotic-associated diarrhea, you may wonder whether the antibiotic will kill the bacteria in your probiotic. However, strains designed to help prevent antibiotic-associated diarrhea wont be affected (
Mistake #: You Store Probiotics In Your Medicine Cabinet
The bathroom medicine cabinet can have fluctuating temperature changes, which will affect moisture in the air, and can compromise the quality of your probiotics.
Its important to note that there are a few ways to take probiotics. While one is in food , you can also take probiotic supplements. They are available in refrigerated or dry formulas. The latter can be kept at room temperatures. Foods and refrigerated supplements must be kept in a cool fridge to keep the bacteria alive. For dry probiotic supplements, check the packaging on how to store them, but generally they must be kept in a dry, dark place thats free of moisture. However, some probiotic capsules are better kept in the fridge, says BioK scientific director Mathieu Millette, PhD, Mcb. A., RMCCM. Check the instructions on the package to ensure youre storing them properly.
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Choose The Right One For Your Health Condition
If you have a particular health condition, you may want to consider a specific strain of probiotic or consult a medical professional to find one thats best for you.
Experts agree that Lactobacillus and Bifidobacterium strains benefit most people .
In particular, Lactobacillus rhamnosus GG and Saccharomyces boulardii may reduce your risk of antibiotic-related diarrhea, while E. coli Nissle 1917 may help treat ulcerative colitis (
For a probiotic to work, its live microorganisms must reach your large intestine and colonize it. Look for a supplement that guarantees at least 1 billion live cultures on the label and ask your healthcare provider whether a particular strain is best for you.
How Do I Know If The Probiotics Are Working
Signs Your Probiotics Are Working When you take a high-quality probiotic supplement, you may notice several positive changes in your body, ranging from improved digestion and more energy, to improved mood and clearer skin. Oftentimes, the first and most immediate change individuals notice is improved digestion.
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Warnings Of Benefiber And Metamucil
It is important to take Benefiber and Metamucil products with adequate amounts of fluid. Taking fiber therapy without adequate fluid intake can lead to esophageal blockage and choking. Do not take these products if you have difficulty swallowing. If you experience chest pain, vomiting, or difficulty in swallowing or breathing, seek medical attention immediately.
If you experience constipation for more than seven days or if you experience rectal bleeding while taking Benefiber or Metamucil, contact your healthcare provider immediately.
Benefiber and Metamucil powders are gluten-free, though some other products made by these brands may not be. Patients with celiac disease should read the label and consult a healthcare professional to ensure the fiber product they have chosen is safe.
Probiotics And Gerd Medications: Antacids Ppis And Other Acid Reducers
Probiotics are one of the hottest topics in medicine and health nowadays. Recent research links the disturbance in your gut microbiota to various health problem.
Some recent studies suggest the use of probiotics in patients with Acid reflux. There is no large scale clinical trials investigating the role of probiotics in GERD. However, Small scale studies showed promising results.
Probiotics can potentially decrease gastric acidity and improve stomach motility . This, in turn, will result in improvement in the symptoms of acid reflux.
Today, we will explain the interactions between Probiotics and GERD medications such as antacids, Proton Pump Inhibitors , and others.
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What Is Metamucils Two Week Challenge
Metamucilâs Two-Week Challenge is a program that helps you get started with your daily Metamucil routine. Itâs a fun way to keep you on track with taking Metamucil powders or capsules daily, so you can feel the full effect of psyllium fiber working in your gut.
Why two weeks? As with any dietary change, your body needs time to adjust. While youâll likely notice the regularity* benefits of Metamucil sooner, weâre confident that after two weeks youâll be feeling lighter and more energetic** and well on your way to making it a part of your daily health routine.
After you sign up, youâll get an email with a $2 off coupon, plus an email every day for two weeks with tips, tricks, and reminders to keep you going strong on your daily Metamucil.
Best Psyllium Fiber Supplement
As for specific products, back in the day I started off with Metamucil, which was pretty much the only game in town at the time. I even used the flavored kind. Bad idea. Too many chemicals and artificial ingredients for my taste.
I have long since moved on to a brand with which I have grown very familiar and satisfied with: Organic India Whole Husk Psyllium Powder.
I like the fact it has one ingredient: Whole husk psyllium.
That keeps things simple.
It is also completely flavorless and relatively inexpensive. And of course, organic, as the name implies.
One thing to note about consuming psyllium powder in its pure form. It does have an odd texture. I just mix it with water and down it within seconds. Leave it too long and it gels up rather quickly. Even if you mix it with something else such as a smoothie, I would not recommend you wait too long to drink it.
The powder version is not for everyone, of course, but there is an alternative. Now brands Psyllium Husk Caps.
While I dont consume these personally, I am familiar with the brand and use and trust their products. Their ingredient list adds two components to the psyllium husk powder: Stearic acid, a long-chain fatty acid found in palm oil, coconut oil and other natural food sources and used as a flow agent, and cellulose, a non-digestible wood pulp derivative for the capsule.
Thats an admirably short and inoffensive list for a capsuled product.
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Mistake #: Youre Not Prepping Your System Prebiotics
Prebiotics are food for good bacteria. But Nielsen warns that most of the research on prebiotics is done with high doses , which can be hard on the stomach, especially for those with gastrointestinal issues like irritable bowel syndrome.
So, how do you get the benefits of prebiotics to get the benefits of probiotics? I recommend eating a diet high in plant foods, such as fresh fruit, vegetables, legumes and whole grains, says Nielsen. A high-fibre, plant-centred diet has been shown to have an overall beneficial effect on the flora, and will naturally include prebiotic foods such as wheat, legumes and onions.
How To Know If Your Gut Is Ok And How To Get It There If It Isnt
Theres a pretty simple sign that indicates if your gut has enough prebiotics and probiotics. Those who have a gut imbalance will have symptoms like increased gut sensitivity or changes in bowel habits, Farhadi said. This means issues like diarrhea, constipation and excess gas.
You dont have to wait for these unpleasant symptoms to pop up to start taking a probiotic. Whether you do it through diet or supplement, prebiotics and probiotics can be used by anyone to proactively maintain gut health, Farhadi said.
For example, in his own practice Farhadi recommends a patient eat a tablespoon of Greek yogurt sprinkled with Metamucil on top to restore balance in the gut.
Schwartzstein added that most people can get enough probiotics through their daily diet without a supplement. This includes eating foods like yogurt , soy drinks, soft cheeses like Gouda, and miso. Theres one main exception where heavier amounts of the bacteria might be needed.
There are circumstances that can cause fewer probiotics in our digestive system the most common is when we take antibiotics, Schwartzstein said. These antibiotics kill the healthy bacteria in our gut that serve as probiotics at the same time they kill the harmful bacteria that is causing the infection.
For prebiotics, Palinski-Wade said that a diet high in plant-based foods and fiber is a good way to make sure youre consuming enough. Sources of prebiotics include garlic, vegetables, fruits and legumes.
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Can You Take Prebiotics And Probiotics Together
You can take prebiotics and probiotics together. Doing so is called microbiome therapy. Prebiotic fibers help feed and strengthen probiotic bacteria. Taking the two in combination can help make your probiotics more effective.
Probiotic supplements help replenish the good bacteria that naturally occur in a healthy intestine. Prebiotics are specific plant fibers that act as food sources for your gut bacteria.
Certain probiotic supplements have prebiotics mixed in. The idea is that these prebiotics act as a food source for the probiotic bacteria when they reach the large intestine. In this case, the prebiotics help the probiotics and can very well be taken together.
Prebiotics can also be taken in larger quantities as a separate probiotic supplement. Its best to take them at a slightly different time of day than your probiotics. This helps avoid over-fermentation, which can lead to gas, bloating, and digestive discomfort.