The trillions of bacteria in your gut play many roles including encouraging proper intestinal permeability (keeping things within your gut that shouldn’t slip out) and keeping out unfavorable bacteria, yeast, and parasites. You’ll always have some bad guys, but you want to keep your gut predominantly filled with good bacteria. To do that, eat plenty of fermented food like unpasteurized sauerkraut, kimchi, and no-sugar-added coconut yogurt. You might also want to supplement with a professional-quality probiotic. Look for dairy-free probiotics that contain at least 15 billion CFUs each of Lactobacillus and Bifidobacterium (a total of 30 billion CFUs) guaranteed by the manufacturer through the expiration date. Take on an empty stomach once or twice a day for at least three months, and keep probiotics refrigerated after opening to maintain their freshness and potency. If you have a leaky gut or inflammatory bowel disease (such as Crohn’s or ulcerative colitis), you may need to take up to a total of 200 billion CFUs daily. For those and other conditions that require very high-dose probiotics, I recommend working with a gut-health specialist.

Bottom Line: Eating foods rich in probiotics can boost the healthy bacteria in your digestive tract, which can help you fend off indigestion and improve immunity. For individuals who either don't like probiotic-rich foods or don't get enough probiotics from foods, taking daily probiotic supplements may be beneficial. However, an overall healthy diet is still the key to maintaining optimal gut health.


There is one Voluntary Certification Program by which a supplement manufacturer can choose to be evaluated. ConsumerLab.com (CL) is the leading provider of independent test results and information to help consumers and health-care professionals identify the best quality health and nutrition products. Products that have passed their testing for identity, strength, purity, and disintegration can print the CL Seal of Approval on their product. This is one step toward being confident that one is getting the amount and type of probiotic promised by the manufacturer.

Lacto-bacillus plantarum: If you’ve ever heard of the beneficial effects of fermented foods (pickles, sauerkraut, kimchi, etc.), then you’ve heard of this powerful probiotic, which may help improve the symptoms of IBS, gluten intolerance, soy allergies, and Crohn’s disease. This is also one of the most antibiotic-resistant probiotics, which is especially important if you have taken antibiotics recently.

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