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Probiotics
Rongoā whāngairopi
Probiotics are living micro-organisms (bacteria) that can help improve your health when taken in the right amounts.
Probiotics can be found in supplements and in some fermented foods such as:
- yoghurt
- milk drinks such as Yakult
- kefir
- kombucha
- kimchi (fermented vegetables)
- sauerkraut.
How probiotics work
Probiotics combine with other good bacteria and yeasts that naturally live in your digestive tract (gut). Taking probiotics can increase the number of good bacteria, while decreasing the growth of bad bacteria. Probiotics also work together with your immune system, which can help fight off some illnesses and may reduce gut inflammation.
Probiotics work by:
- feeding on and fermenting fibre in the food you eat
- protecting the lining of your gut
- making the gut more acidic. This allows good bacteria and yeasts to survive and decreases the growth of bad bacteria and yeasts
- competing against bad bacteria and yeasts for things like food. This leads to fewer bad micro-organisms in your gut.
Health benefits of probiotics
We are still exploring the health benefits of probiotics.
Not all probiotics have all these health benefits, but certain probiotics may help:
- improve mild to moderate irritable bowel syndrome
- improve eczema in infants
- reduce antibiotic side effects such as diarrhoea
- help your gut recover after taking antibiotics
- support heart health by decreasing cholesterol levels
- manage oral and vaginal thrush
- support the digestion of lactose and help manage lactose intolerance symptoms
- produce vitamins and help with nutrient absorption
- manage anxiety and depression when taken alongside other treatments.
Types of probiotic supplements
There are different types of probiotic supplements available. They come in capsule or powder form. You can buy them at the pharmacy and supermarket.
Some probiotics need to be stored in the fridge because they're sensitive to heat and moisture. Others are OK to keep at room temperature. Make sure you follow the storage instructions on the label.
Not all probiotics are the same. Different probiotics contain different types of micro-organisms and have different health benefits. It's important to choose a probiotic that is useful to the health condition you want to treat.
You may not respond to probiotics the same way as others. This is due to differences in genetics, what you eat and the micro-organisms currently living in your gut. Try a probiotic for a month. If it doesn't help, it may not be the right one for you.
Tips for choosing a probiotic supplement
Probiotics are generally safe for most people to take. If you're pregnant, have a low immune system or want to give probiotics to an infant, ask your doctor first.
- Look for one that is scientifically proven to help your health condition. If you're unsure, ask a health professional such as your GP, dietitian or pharmacist.
- Check it provides enough live micro-organisms. The number of live micro-organisms is measured in colony forming units (called CFU). The right number depends on the condition you want to treat. More is not always better, but the most helpful dose usually ranges from 100 million to 50 billion CFU per dose.
- Check it's labelled correctly. Each label should name the types of micro-organisms present, the number of live micro-organisms present per dose (CFU), suggested dose, storage instructions, expiry date and contact details of the manufacturer.
If you get side effects such as stomach upset, fever or an allergic reaction, talk to your doctor immediately.
Prebiotics
Prebiotics are a type of fibre found in some foods and supplements. They feed the good micro-organisms in our gut. For more information see Prebiotics.
HealthInfo recommends the following pages
- International Scientific Association for Probiotics and Prebiotics:
- Fermented foods
- Deciphering a probiotic label
- Probiotics: dispelling myths
Factsheets about probiotics.
Written by HealthInfo clinical advisers. Last reviewed March 2022.
SourcesReview key: HIHEI-34305
