While probiotics are known to be good for our gut microbiomes, there’s some debate about how we should be consuming them. Dr Tim Spector (of the gut project Zoe) recently spoke about the fact that fermented foods tend to be better absorbed and accepted by our guts than probiotic supplements, for example. But what about probiotic drinks?

Head to any supermarket and you’ll find row after row of tiny yoghurt pots and kefir bottles, all claiming to offer microbiome benefits. But just how effective are they, and what do they actually contain?

The main types of bacteria classed as probiotics are lactobacillus, often found in fermented foods, and bifidobacterium, commonly found in dairy products. It’s possible to get a decent amount of probiotic bacteria from your diet if you eat a diverse range of plants and fermented foods (30 plants a week and five portions of fermented grub, according to Zoe). 

But there’s no recommended daily intake and no way of identifying exactly how much a person requires. And, of course, not everyone can handle huge amounts of fibre or fermentation.

“Probiotic drinks can be a beneficial addition to your diet for promoting gut health in several ways,” says Helen Perks, registered nutritional therapist and founder of The Hygeia Clinic.

She explains that they have five main benefits:

Colonisation of the gut

“Probiotic drinks introduce live beneficial bacteria into the digestive system. When these bacteria reach the gut, they can colonise and increase the population of good bacteria. This can help outcompete potentially harmful bacteria and create a more balanced gut environment.”

Production of short-chain fatty acids (SCFAs)

“Beneficial bacteria ferment dietary fibre and produce SCFAs, which are vital energy sources for gut cells. They also play a role in reducing inflammation in the gut and strengthening the gut barrier.”

Strengthening the gut barrier

“A healthy gut barrier prevents unwanted substances from entering the bloodstream. Probiotics can help reinforce this barrier, reducing the risk of substances like toxins or pathogens from getting through.”

Modulation of the immune system

“A significant portion of the body’s immune cells resides in the gut. Probiotics can interact with these cells, enhancing the immune system’s ability to respond to threats.”

Improvement of digestive symptoms

“Many people find relief from various digestive symptoms after introducing probiotic drinks into their routine. This can range from reduced bloating and gas to improved regularity.”

The efficacy of probiotic drinks, Perks says, often depends on the strains of bacteria they contain, the concentration, and whether these bacteria can survive the journey through the stomach to colonise the gut effectively.

Perks recommends considering incorporating probiotic drinks into your diet after taking antibiotics or experiencing digestive distress. “While probiotics introduce beneficial bacteria into the gut, their cousins, prebiotics, nourish and fuel the existing good bacteria, ensuring their growth and functionality,” she says.

“Think of prebiotics as the ‘fertiliser’ for your gut flora. Natural sources of prebiotics include foods like garlic, onions, leeks, asparagus, bananas and whole grains. By including these foods in your diet, you not only balance your gut health but also gain the various nutritional benefits these foods offer.

“To optimise gut health, consider a balanced intake of both probiotics and natural prebiotic foods. This holistic approach ensures that the gut flora is both diverse and well-nourished.”

According to Perks, probiotics benefit from a strategic timing for intake to maximise their effectiveness. Most probiotics are best taken before breakfast, on an empty stomach. “This ensures that it reaches the intestines before the stomach’s hydrochloric acid production gets fully activated by food, which could otherwise impede the bacteria’s survival,” says Perks. “If you’ve already had breakfast and remembered you skipped your dose, it’s best to wait two hours post-meal. This allows the stomach’s environment to stabilise, offering the probiotics a better chance of thriving as they make their journey to the gut.”

Introducing probiotics into your system isn’t just about randomly picking yoghurt drinks, Perks emphasises. “For effective results, they should be integrated as part of a comprehensive gut protocol,” she says. “One widely recognised approach is the five Rs gut protocol which includes:

1. Remove: eliminate harmful invaders and irritants from your gut.
2. Replace: add back digestive enzymes and acids to ensure proper digestion.
3. Repair: heal the gut lining with essential nutrients.
4. Re-inoculate: here’s where probiotics come into play. Introduce beneficial bacteria back into your gut.
5. Rebalance: ensure a sustainable lifestyle with a proper diet, sleep and stress management.

“If someone is grappling with gut issues, it’s essential to consider the first three Rs before diving into probiotics,” says Perks.

It’s important to note, however, that these types of investigations, including those involving eliminating foods, should only be pursued with the guidance of a healthcare professional.

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