A healthy gut is the foundation for our overall well being. Trillions of microorganisms – including bacteria, viruses, fungi and protozoa – live in the gut and work together to keep us healthy. But various lifestyle and individual factors like diet and stress can upset its balance. Probiotics, which are live beneficial microorganisms, help restore the natural balance of gut microbiota and support a healthy gut. 1)
This article aims to highlight the importance of probiotics and explore their potential role in maintaining digestive health.
What are probiotics?
Probiotics are live beneficial microorganisms – mainly bacteria and a few yeasts. When taken in adequate amounts they can support and balance the gut microbiota and thereby promote overall health. Probiotics work together with the good bacteria in the gut to restore the microbial balance and support the gut lining to keep harmful substances away. 2)
How do probiotics support gut health?
Each probiotic strain has its own unique effects. These probiotics temporarily live in the gut in unique ways for each person – depending on their – gut microbiota, particular probiotic strain and the part of the digestive tract involved. Their influence depends on how the particular probiotic strain interacts with the gut microbes and the host’s body. 1)
Beneficial roles of probiotics in the digestive system
- Stop the growth of harmful bacteria by speeding up the movement of food through the digestive system and making it difficult for the disease causing microbes to settle in and attach to the gut lining.
- Supports digestion and enhances nutrient absorption in the gut.
- Boost enzyme activity to improve digestion.
- Boost the production of biologically active compounds like short chain fatty acids thereby reducing the pH of colon creating a healthier environment.
- Synthesise vitamins and amino acids and Increase the bioavailability of calcium.
- Break down bile salts and enhance fat digestion.
- Neutralise toxins to avoid any harm to the gut.
- Increase mucus production to protect the gut wall.
- Strengthen the gut barrier function.
- Improve immune system response.
- Reduce inflammation by reducing the production of inflammatory substances. 2)
Role of probiotics in common gastrointestinal problems
Scientific research studies have proved the effect of probiotics in various gastrointestinal symptoms.
- Prevention of diarrhoea associated with antibiotic intake and also Traveller’s Diarrhoea.
- Acute diarrhoea in children: Probiotics help the sooner recovery and improvement with just 2 days of therapy.
- Help manage symptoms of Lactose intolerance and Irritable gut.
- Peptic ulcer: Using probiotics along with antibiotics was found to be effective in the elimination of Helicobacter Pylori.
- Constipation: Use of probiotics can enhance intestinal motility, improve stool frequency and normalise stool texture.
- Inflammatory gut issues: probiotics when used as supplements can help the body recover from relapse of symptoms. 3)
Sources of Probiotics
Probiotics are found in foods and dietary supplement form.
Fermented foods
Fermented foods are made using live microorganisms. They are rich sources of live and beneficial microbes. Bacteria in fermented foods elevate the level of vitamin B, C and K and neutralise harmful substances in food that block nutrient absorption. 1)
Natural sources of fermented foods
Yogurt – Yogurt is made by fermenting milk with beneficial bacteria. Intake of yogurt can help prevent antibiotic-associated diarrhoea and acute diarrhoea in children.
Fermented Vegetables – Vegetables that ferment naturally are a source of probiotics. They help to fight against salmonella and other harmful bacteria.
Other common fermented foods that naturally contain probiotics are Kefir, kombucha, pickles, sauerkraut, kimchi and some cheeses. 4)
Probiotic-enriched foods
Foods such as cereal based beverages, tea, fruit juices, cereal breakfast bars, muffins etc are formulated with added probiotics. 1)
Human Breast Milk
Human breast milk is a natural source of probiotics – which are essential for shaping the infant’s gut microbiome. 4)
Dietary supplements
Probiotic dietary supplements come in various forms including – tablets, capsules, powder, liquids and other formulations. It can contain one or many strains. When choosing probiotic supplements, always check the label for the manufacturer, specific strain, recommended daily dose and health claim. If these details are missing, probiotics should be used with caution. 1)
The use of probiotic dietary supplements are usually recommended for managing certain health conditions rather than for daily use. 4)
How to use probiotics effectively?
Selection of probiotics should be tailored carefully
- based on the objective – prevention or therapy, different probiotics have different functions and particular health benefits are attributed to a specific strain.
- Whether for an adult or a child
Tips for taking probiotics
- Take on empty stomach for better absorption
- Store properly
Heat dried types must go in refrigerator (4°C)
Freeze dried can be kept at room temperature.
- Typical Dose – One to two times a day
- For those who are on antibiotics, probiotics should be taken in a two hour gap. 1)
Conclusion
Probiotics play a crucial role in supporting digestive health by restoring the gut microbial balance. You can get it from fermented foods such as yogurt and taking them as dietary supplements. When used as part of a healthcare routine – probiotics should always be taken on the advice of a health professional. This ensures the selection of right strain, dose and duration based on the user’s health needs and symptoms.
“Including probiotic – rich foods in your daily diet as often as possible may be a valuable step towards long-term digestive health.”
Medical Disclaimer: This article has been written by a licensed medical professional and is intended for general informational purposes only. It does not substitute for personalised medical advice, diagnosis, or treatment. Readers should always seek the guidance of a qualified healthcare provider with any questions regarding a medical condition or health objectives. Never ignore or delay seeking medical advice based on information presented here.
Subscribe for Free for more insightful health articles tailored to your needs.
References
- Chandrasekaran, P., Weiskirchen, S., & Weiskirchen, R. (2024). Effects of probiotics on gut microbiota: An overview. International Journal of Molecular Sciences, 25(11), 6022. https://doi.org/10.3390/ijms25116022
- Maftei, N.-M., Raileanu, C. R., Balta, A. A., Ambrose, L., Boev, M., Marin, D. B., & Lisa, E. L. (2024). The potential impact of probiotics on human health: An update on their health-promoting properties. Microorganisms, 12(2), 234. https://doi.org/10.3390/microorganisms12020234
- The role of prebiotics and probiotics in human health: A systematic review with a focus on gut and immune health. (2022). Food & Nutrition Journal, 7(1). https://doi.org/10.29011/2575-7091.100245
- Kaur, S., Kaur, R., Rani, N., Sharma, S., & Joshi, M. (2021). Sources and selection criteria of probiotics. In G. Goel & A. Kumar (Eds.), Advances in Probiotics for Sustainable Food and Medicine (Vol. 21, pp. 27–43). Springer Singapore. https://doi.org/10.1007/978-981-15-6795-7_2
Last Updated on July 29, 2025
English 
German