Probiotics may cause bloating and gas, as well as changes in your stool patterns — but these are all early indications that the product is working, Dr. Cresci says. Probiotics are sold as supplements, which means they’re not regulated by the U.S. Food and Drug Administration (FDA). This means companies can essentially throw whatever they want into a supplement and call it a probiotic. To keep yourself safe and make sure you’re getting the probiotics you really want, you’ll need to keep a keen eye on the labeling and read up on scientific studies and research reports to determine which probiotics have made positive outcomes on specific conditions. Before you get in over your head, digestive disease researcher and registered dietitian Gail Cresci, PhD, RD,explains what to look for when you’re shopping for the best probiotics. What are probiotics The probiotic industry is booming, but the benefits of probiotic products and the quantity of viable bacteria they contain can vary. So, instead of adding bacteria from an outside source, you might be better off consumingprebiotics, like fermentable fiber, which support your own beneficial bacteria. Good dietary sources of prebiotics include dried beans and other legumes, garlic, asparagus, onions, leeks, certain artichokes, green bananas, cold-boiled potatoes and wheat. Prebiotic supplements are available, as well.

If someone has disrupted their gut microbial balance, this is where a probiotic can be of benefit,” saysDr. Cresci. “But whether it’s really going to help and whether you’re taking the right one are the big questions out there.”

A general recommendation is to choose probiotic products with at least 1 billion colony-forming units and containing the genus Lactobacillus, Bifidobacterium, Bacillusor Saccharomyces boulardii, some of the most researched probiotics. Even then, you may have to delve deeper, as each genus of bacteria encompasses numerous strains that produce different results. You’ll also want to pay close attention to the expiration date, as colony-forming units tend to decline over time rendering them less helpful. Although probiotics are generally recognized as safe, if you have a compromised or weakened immune system (like if you have chemotherapy treatments, a critical illness or you’ve recently had surgery) you should avoid taking probiotic supplements and probiotic foods. An imbalance in your gut microbiome is believed to contribute to a number of health problems — and not just gastrointestinal issues, but immune dysfunction and infections as well. The microbe balance can be disrupted by diet, emotional and physical stress, and use of antibiotics, which destroy the good bacteria along with the bad.

If you don’t need a probiotics primer, you can skip to the next section. But if you’d like a refresher on exactly what probiotics do, we’ve got a nice little explainer for you.To find out how many colony-forming units you need to help with a specific condition, you should speak to a doctor before casually starting probiotic supplements to make sure they’re right for you. Storage and expiration information

verifyErrors }}{{ message }}{{ /verifyErrors }}{{ Pay close attention to the label and how your probiotics should be stored. Generally, you’d want to keep them refrigerated (and make sure the place you’re buying them from does the same). Heat can kill off the microorganisms in your probiotics if they’re not stored correctly.They have beneficial effects on your immunity, inflammation and cholesterol,” Dr. Cresci adds. “Go for probiotic foods first.” Take care of the bacteria you have with prebiotics