Should I Take a Probiotic? A Dietitian’s Perspective

Amy Corcoran, MS, RDN

From trendy kombucha to probiotic-packed yogurt, it seems like everyone is jumping on the gut-health bandwagon. But do you really need to take a daily probiotic? As a dietitian, I get asked this question all the time.

While probiotics offer benefits, they aren’t a one-size-fits-all solution. For most of us, eating more fiber can be just as effective in promoting a healthy gut.

So, how do you know if probiotics are right for you? Let’s dive into what they are, what they can do for your body, and whether popping a probiotic pill is worth it for your health.

What Are Probiotics?

Your gut is home to a mix of “good” (commensal) and “bad” (pathogenic) bacteria. Keeping a balance between the two is key to a healthy gut. Probiotics are the “good guys” – live microorganisms that help keep your gut healthy.

To be considered a probiotic, an organism has to:

Must be able to be isolated from humans
Survive in your digestive system
Offer health benefits
Be safe for human consumption

Note: Probiotics are often confused with prebiotics, which are fibers that feed probiotics. Ideally, you want both in your diet, whether through food or supplements. When a product combines both, it’s called a synbiotic.

How Do Probiotics Work?

Probiotics maintain a healthy gut by:

Producing vitamins and short-chain fatty acids that support digestion and feed beneficial bacteria.
Fighting harmful bacteria competing for resources in the gut.
Boosting immune function by strengthening your intestinal lining, which helps protect against inflammation and pathogens.

Probiotic levels in your body can fluctuate due to stress, diet, illness, or antibiotics.

Should I Take a Probiotic?

While not everyone needs probiotics, they can be helpful in certain situations. Here are a few instances where probiotics may be worth considering:

Gut Health: Probiotics may help with bloating, constipation, IBS, and other digestive issues.
Immune Function: Probiotics help strengthen your intestinal lining, which supports your immune system and can protect against infections.
Mental Health: Your gut and brain are connected—some research suggests probiotics could improve symptoms of depression and anxiety.
UTIs: Lactobacilli strains can help prevent and treat urinary tract infections (UTIs).
Cholesterol: Some studies suggest probiotics like Lactobacillus acidophilus and Bifidobacterium lactis may help lower LDL (bad) cholesterol, but more research is needed.
Weight management: Your gut bacteria play a role in how your body stores and burns energy, so probiotics might help with weight management—though more human studies are needed.

Probiotics in Food

One of the best ways to get probiotics is through food! Fermented foods are packed with live cultures. Here are a few of my favorites:

Kimchi: Fermented veggies. Add to rice bowls, tacos, and scrambled eggs.
Sauerkraut: Fermented cabbage. Go for the refrigerated varieties for the best benefits. Serve it as a side with grilled meats, or load it onto a sandwich.
Kefir: Drinkable, tangy yogurt packed with probiotics. Sip it straight, blend it into smoothies, or use it as a base for creamy soups and sauces.
Kombucha: A fizzy, fermented tea. Makes for a great soda replacement.
Miso: Fermented soy paste. Perfect for soups, marinades, and dressings for a savory umami flavor.
Tempeh: Fermented soybeans. Great for plant-based meals. Add it to tacos, stir-fries, or grain bowls.

Note: Not all fermented foods contain live probiotics—look for labels that mention “live cultures” to ensure you’re getting the full benefits.

Choosing the Right Probiotic

Not all probiotic supplements are created equal, so it’s important to choose a reputable brand. Here’s what to look for:

Strains: Look for well-researched strains like Lactobacillus, Bifidobacterium, or Saccharomyces boulardii.
Live Cultures: Make sure it says “live cultures” on the label.
CFU Count: Aim for at least 1 billion colony-forming units (CFUs) per dose (more CFUs don’t always mean better results, but 1 billion is a good target).
Storage: Some probiotics need refrigeration to stay effective, so always check storage instructions.

To find the right probiotic, check out the evidence-based US Probiotic Guide. We also recommend looking for USP certification, which ensures the probiotic meets strict standards for quality, purity, and potency.

Safety Considerations

While probiotics are generally safe, check with your doctor before starting a probiotic if you’re immunocompromised (e.g., undergoing cancer treatment). And if you have digestive issues like IBS or IBD, probiotics can sometimes cause side effects like extra gas or bloating.

Our team of Philadelphia registered dietitians can help you choose the appropriate strain and dosage based on your specific health concerns.

The Bottom Line: Do You Need a Probiotic?

For most of us, a diet rich in fiber and probiotic-rich foods (like yogurt, kefir, and kimchi) is enough to support a healthy gut. If you’re already eating these foods, a probiotic supplement may not be necessary.

If you’re dealing with specific digestive issues or health concerns, a probiotic supplement could be helpful. If you’re wondering whether they’re right for you, reach out! Our team of Philadelphia-based dietitians can help guide you in the right direction.