Taking a daily probiotic has become a go-to solution to maintaining or building a healthy gut. To fuel our obsession with keeping our microbes happy, there are now countless supplements that claim to keep our digestive systems functioning at an optimum level. 

There’s no doubt that nurturing your gut microbiome is key to preventing issues such as bloating, constipation and general sluggishness, as Dr Gaby Prinsloo, medical director at the International Institute for Active Ageing explains: “An imbalance of bacteria in the gut, known as dysbiosis, can lead to digestive issues, lethargy and skin problems, among other health concerns.

“Antibiotics or certain types of medication, stress and a poor diet can all contribute to an imbalance in gut bacteria too.”

But however powerful these probiotics may be, they’re also incredibly sensitive. They’re made up of live bacteria cultures that may help to, say, alleviate the production of gas, but if you’re taking them incorrectly, you may well be killing them off before they’ve had a chance to even reach your gut.

Swallowing a probiotic with a mouthful of tea or coffee

“Simply taking a probiotic with a hot drink and therefore exposing it high temperatures can damage the bacteria before it’s reached your gut,” says Dr Prinsloo. “While it’s recommended to take a probiotic at mealtimes for best absorption, taking it with hot food can also lessen the chances of the live bacteria reaching the gut unharmed.”

Liquid probiotic supplements like Symprove, for example, have to be taken on an empty stomach at least 10 minutes before eating or drinking anything. Puresport says its Trust Your Gut capsules are best taken 30 minutes before breakfast.

So, as a rule of thumb, it’s best to take probiotics with cold water and foods at cooler temperatures – definitely not with your morning flat white and a piping-hot bowl of oats. 

Consuming a high-sugar diet

Eating a diet that’s high in sugar – and that includes sugary drinks – is a no-no too. “Sugar may promote the growth of unfriendly bacteria and contribute to imbalance in the gut microbiome,” says Dr Prinsloo. 

Choosing less robust supplements

Your digestive system itself can also impact how effectively a probiotic is absorbed by your gut, because stomach acid destroys the live bacteria. “The acid in the stomach is stronger than acidic foods, so it’s wise to choose probiotic supplements that are more acid resistant and where the supplement itself has a protective outer coating because this helps improve the good bacteria’s chance of survival in the stomach environment,” says Dr Prinsloo. 

A good example is Advanced Nutrition Programme Skin Youth Biome, which has a protective coating which guarantees the presence of live bacteria cultures at the end of the ‘best before’ date. The Nue Co. Prebiotic + Probiotic comes in vegan capsules “designed to survive the pH of stomach acid”.

Before buying any probiotic, it’s worth checking these details on the label. “Some brands only list the number of live bacteria present at time of manufacture,’ explains Dr Prinsloo. 

Essentially, if the bacteria aren’t guaranteed to be ‘live’ by the time you come to take your supplement, it’s unlikely to be as effective.

Relying on probiotics over food

Most experts agree that exclusively relying on a supplement to improve your gut health is unrealistic too. 

“There’s lots of hype around probiotics but it’s vital to remember that you can’t out-supplement a bad diet,” says nutritional therapist Thalia Pellegrini.

“In reality, most people don’t really need to take a probiotic – they can achieve a healthy gut microbiome naturally through eating a balanced diet containing pre- and probiotic foods and fibre.”

Pellegrini advocates a few smart and consistent dietary tweaks that can help improve symptoms such as bloating or gas. 

Eat more plants (of different colours)

“To begin with, I advise my clients to ‘eat the rainbow’ and choose fruit and vegetables in a variety of colours and textures – they should aim for around 30 plants a week,” says Pellegrini. 

Choose prebiotic veg

She recommends eating things like leeks, garlic, Jerusalem artichokes and slightly-green bananas. “These feed the good bacteria in your gut, allowing it to grow gently. Also, it’s important to incorporate fibre such as wholegrains, nuts and seeds.”

Get your probiotics from fermented foods

Fermented food is thought to be even more powerful than fibre for improving gut health and immunity. Think live yogurt, kefir, kimchi, sugar-free kombucha and sauerkraut. If you’re not used to it, however, make sure you start slowly.

“Don’t polish off whole jar of sauerkraut in one sitting or you may experience some negative side effects associated with fermented food, like bloating or discomfort – so start with a spoonful and build up,” Pellegrini warns.

Work out the cause of your symptoms

First up, it’s important to consider if there might be any other issues at play contributing to a sluggish digestion. “Bloating after eating isn’t always due to gut bacteria – it can be down to not chewing properly or swallowing too much air when you eat,” Pellegrini adds. 

If your issue isn’t microbiome-related, then taking a supplement may not help. 

Work out which strain you need

It’s also important to note that different strains of bacteria can be more effective at alleviating certain symptoms than others, and because everyone’s microbiome is unique, what helps one person might not be as effective in another. 

Research shows symptoms of IBS cramps and diarrhoea have been known to improve by taking probiotics containing the Saccharomyces boulardii bacteria strain, like Optibac S.boulardii capsules. According to research, this strain can also help the gut to repopulate with good bacteria after an illness or tummy upset.

If you’re concerned about your gut health following a course of antibiotics, then you want to opt for a probiotic containing multiple different strains like BioKult Boosted, a liquid formula like Symprove or Artah Enhanced Probiotics, which may encourage the good bacteria to repopulate. 

Understand that supplements are only a short-term solution

Fundamentally, however, probiotics shouldn’t be seen as a long-term fix. “They may be useful in the short-term, but when it comes to a healthier gut microbiome, there’s no substitute for upping your plant food intake and adding in some prebiotic and probiotic foods. Ultimately, if you’re worried about your gut health, speak to your GP,” says Pellegrini.

Dr Prinsloo agrees that your diet really is the best place to start. “Supplements and probiotics should not be taken as a substitute for a healthy, balanced diet and lifestyle, they are designed to support gut health,” she says.

“It’s also important to remember that once you stop taking a probiotic, your gut will return to its pre-supplemented condition within two weeks,” adds Pellegrini. “In a nutshell, you’re back to square one – so popping a pill isn’t going to maintain your gut health in the long term.”

Images: Getty