How To Pick The Best Probiotic

How To Pick The Best Probiotic

Picking a good Probiotic can be hard. There’s a lot of choice out there, and it can feel like a bit of a minefield sometimes. Some Probiotics are science backed, evidence led, and really work. Others rack up the bills but don’t seem to do much else. In this article we’re going to look at the main things to check if you want to make sure that the Probiotic you’re taking really works.

What Strain is in your Probiotic?

Many people don’t realise, but there are thousands of different bacteria out there, some of them can really help us, others do nothing, some even cause us harm! To make sure you’re taking the right one, you may need to do a little digging. Let’s look at a bacterium:

Lacticaseibaciullus Rhamnosus GG (the most clinically researched Probiotic bacteria in the world)

Now, let’s break that down. The ‘Lacticaseibaciullus’ part, that’s the genus, or the broad genetic family of bacteria. This encompasses thousands of different strains, all of which do different things, so on its own its way too vague! If your product just says ‘Lactobacillus’ then you have no idea what you’re getting.

‘Rhamnosus’ is the species. This narrows it down a bit, as within this species of Lactobacillus there are between 100 and 200 different strains, but that’s still a lot! All of those do different things, interact with our bodies in different ways, so it’s really important to narrow it down further.

The ‘GG’ part is the strain identifier. This can be a code of letters, numbers, or a combo of the two, but this narrows it down to one very specific strain of bacteria. For example, another name for LGG is ATCC 53103. This is a specific strain identifier.

So why does this matter? Well, if your Probiotic only lists Lactobacillus Rhamnosus on the label, that could be any one of hundreds of different bacteria, many of which will do nothing for you! So, try to get the full name, and then just google it to see what the science is. If it’s one as clinically proven as LGG then the science will be easily available, and if it’s not, then you have your answer.

It’s important to remember that many bacteria have never been researched in humans, only ever in petri dishes or animals, but they still use them in Probiotics! So, making sure you’re taking a bacterium that has all the scientific credentials to back its effectiveness up is key, otherwise it won’t do anything for you.

What CFU is in your Probiotic?

CFU, or Colony Forming Units, is a measure of the number of live bacteria in your Probiotic. It’s normally measured in Billions, and anything less than that is a very weak dose.

Making sure you get a good dose is important, as if there isn’t enough you won’t get any benefits as the Probiotic will just get lost in the ‘noise’ of your gut microbiome.

It’s important to remember that you need to think about CFU PER BACTERIA, not the total. If you have a blend of 10 bacteria, and the strength is 25BN CFU, that sounds like a big number, but it’s actually only 2.5BN of each one, which really is very little.

It’s for this reason that Better Guts uses one strain per product, this way we can have it at a high strength of 12BN CFU, so we know it’ll work!

Remember though, a high CFU doesn’t mean anything if the bacteria used aren’t all that proven! So make sure the science is there first, otherwise you’ll be taking a high dose of something that won’t do you any good at all!

Can your Probiotics survive the stomach acid?

Our stomachs are full of acid, and that acid kills bacteria. After all, it’s why it’s there! Our stomach acid is our body’s first line of defence to make sure that nothing unwanted like bacteria, fungi, viruses or parasites make it through to our gut.

The problem is if you take a Probiotic that isn’t encapsulated properly, then the capsule opens in the stomach, and all those bacteria you’ve paid for are released into the stomach acid! This kills a lot or most of them, so it prevents the Probiotic from working.

The workaround here are special capsules, and there are 2 options:

-              Enterically coated – these are pharmaceutical grade capsules coated in a special chemical and often plastics. They are guaranteed to not open until they reach the gut, but they also use chemicals that come with health warnings, so maybe not ideal for a supplement you take every day!

-              HPMC Delayed Release – These are capsules made from a variety of cellulose mixed with guar gum from trees. They essentially dissolve slowly, acting like a time release for your Probiotic. They normally open after 45 mins or so, by which time the capsule has passed through the stomach into the gut, and the bacteria is released safely right where they’re needed most!

At Better Guts we use HPMC capsules. They’re a cleaner and more chemical free alternative, and they ensure our Probiotics make it to your gut alive!

If your Probiotic uses regular Cellulose capsules, then your bacteria will spend a good hour in your stomach acid before they ever reach your gut.

Are Prebiotic Fibres Important?

Prebiotics are plant-based fibres. Like all plant fibre, we can’t digest them, but our bacteria can, and they love them! There are different varieties out there though, so it’s worth checking what you’ve got in your Probiotic.

-              Inulin – This is a fibre that comes typically from roots. It’s quite starchy and hard to digest, and whilst it can be a good prebiotic, a lot of people find it causes bloating/excessive gas, so for people with a sensitive digestion it’s probably a bit too reactive.

-              FOS – Fructooligosaccharides are a family of fibre from a variety of vegetables, typically beets. They have been clinically researched for decades in dozens of clinical trials, and demonstrated a real ability to boost microbiome diversity, they’re always a good choice!

-              XOS – Xylooligosaccharides are another family of fibre typically from inedible plants. The most common sources of it are corn husks and even wood! It’s been researched for over 15 years and shown clinical evidence to be able to support microbiome diversity, but takes longer to digest than FOS, and so can provide longer-term, more toned down support.

It’s great if your Probiotic also has Prebiotics included! This ensures that you don’t just send in the good bacteria, but you send them in with supplies to make sure they can thrive. Just make sure they’re the right ones, and if you have a sensitive digestion, it’s best to avoid Inulin. It’s for this reason that at Better Guts we use FOS and XOS blended together for clinically proven microbiome support, and avoid Inulin so that people with digestive issues can benefit from our Probiotics too.

Additives in Probiotics

Other than the main bacteria and maybe Prebiotic fibres, there are often all sorts of other additives in Probiotics. You’ll find a litany of artificial flavourings, colourings, humectants, emulsifiers, preservatives, and all sorts of other E numbers.

On top of this, most manufacturers use artificial excipients. These are chemicals to make the powder less sticky, so it flows through machines better during manufacturing. The most common excipient is Magnesium Stearate, but this is an artificial chemical known to react with Prebiotics like FOS, which is why we avoided it. At Better Guts we use Bamboo Silica, a naturally derived alternative that keeps the chemicals down while achieving the same goal.

Check for fillers too! You’d be amazed how many Probiotics fill half the capsule with wheat flour, rice flour, soy flour, or something similar to make it look more full. The problem is all of these things are high in Gluten, which can be a real problem for some people. That’s why Better Guts products are all Gluten free. Not only that, but a lot of the time these ingredients come from GMO crops, especially the soy, so it’s always worth checking!

Gelatin is also often used, especially in ‘gummy’ style Probiotics, so these are not suitable for Vegans! If you live a plant-based lifestyle, it’s important to check before you buy, or you may be eating Gelatin with every capsule. Better Guts Probiotics are 100% Vegan friendly.

All you really need in your Probiotic is the bacteria, maybe some Prebiotics, and possibly a natural flow agent like Bamboo Silica, that’s it. If your capsule has an ingredients list a mile long, it might be time to start asking what all those extras are for, and if they’re good for you.

Do Probiotics Work?

The answer is YES, but with the caveat that the Probiotic needs to meet the right standards:

-              It’s got to be a clinically proven strain with real human evidence, otherwise we don’t know the bacteria can help you at all! LGG and BB12 are two of the most clinically proven in the world, that’s why we use them at Better Guts.

-              It’s got to be a good CFU. This doesn’t necessarily mean a super high number, a CFU of more than 8-9 BN of one specific bacterium is a good start. Ideally you want it to be a CFU that matches the scientific research. Read our article on CFU to learn more!

-              It’s got to be able to survive the stomach acid, otherwise a lot of the bacteria will be killed before they ever reach your gut.

-              It’s got to be clean. Make sure there aren’t any fillers, artificial chemicals, GMOs, animal products, or any other unwanted extras in there. Remember you take these every day in the long run, so it’s important to keep them clean!

Follow this checklist, and you’ll be on your way to picking the right Probiotic every time.