Can a probiotic supplement worsen your gut balance?

We may agree with it or not, but times have changed and so has our body and the way it works. People have realized that gut health is very important as everything is connected to it (even diabetes).

Now, maintaining a healthy gut when you have so many distractions (in terms of junk food, alcohol, fitness), can be tricky.

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So, when entrepreneurs saw a booming market for supplements aimed at promoting a healthy gut, they jumped at the chance. This gave rise to probiotic supplements, which promised to help people achieve their dream of a healthy gut.

Yes, that is the promise, but do they live up to it?

India Today digs into the probiotic supplement fad and talks to gut and health experts to confirm how much truth there is to the claims.

But first:

What exactly are probiotics?

Think of them as good people in your stomach. They are living microorganisms that, when consumed in sufficient quantities, provide health benefits by maintaining a balanced microbiome.

They are found naturally in the body or can be taken as dietary supplements to promote health and wellness. Probiotics help maintain the balance of beneficial bacteria in the body, which can be disrupted by factors such as antibiotics, emotional stressand poor nutrition. They help with digestion, boost the immune system, and even help with other health conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease.

What are probiotic supplements?

Sahil Samra, co-founder, TrueNorth Healthcare LLP, defines probiotic supplements as dietary supplements that contain a wide variety of good bacteria.

“We can easily find them in the form of capsules, flour, gummies, sticks or tablets. They are designed to help restore the gut microbiome and promote healthy bacterial activity to reverse the effects of unhealthy diets and lifestyles,” he says.

These supplements are especially important for people with certain health conditions or they can also help with lactose intolerance, skin conditions like eczema, and allergies.

“Probiotic supplements that contain such strains Saccharomyces Boulardii and Lactobacillus Rhamnosus GG it can help restore a healthy composition of our gut microbiome, which helps the gut to prevent inflammation and other gut problems,” he adds.

Several celebrities like Malaika Arora, Karan Singh Grover and Bipasha Basu have been seen promoting these devices on social media.

Natural probiotics vs probiotic supplements

Natural probiotics are live bacteria found naturally in fermented foods such as kimchi, butter milkand yogurtwhich help maintain a variety of intestinal flora.

On the other hand, probiotic supplements are a variety of bacteria that provide targeted benefits and can help provide immediate relief from symptoms of diarrhea, and bowel related problems such as IBS, abdominal pain and bloating.

“Over time, probiotic supplements can help increase the number of healthy gut bacteria, improve digestion and strengthen the immune system. In addition, probiotic supplements have friendly and can be easily used to get immediate results, making them suitable for people with busy schedules that prevent them from enjoying home-cooked meals regularly,” says Sahil.

Speaking of natural probiotics, Sahil says that not all store-bought foods contain probiotics. “Many yogurts are high in refined sugar and do not contain probiotics, which makes it important for consumers looking for probiotics to look for products that actually contain live cultures. Also, natural probiotics may or may not help target gastrointestinal problems or their symptoms,” he adds.

Who needs a probiotic supplement?

Although healthy gut bacteria are present in our bodies, sometimes, eating junk food or a stressful lifestyle can create a hostile environment for them to thrive. This is when doctors recommend adding probiotic supplements to the diet in order to help deal with problems related to the intestines.

However, Dr Pavan Dhoble, junior consultant, gastroenterology, PD Hinduja Hospital and Medical Research Centre, Mahim, Mumbai, says consulting a doctor before starting any supplement is necessary.

“Whether you need a probiotic supplement depends on your health and dietary needs. It’s best to talk to a gastroenterologist to find out if supplementing with probiotics is right for you,” he says.

Do probiotic supplements disturb the balance of your gut?

Although experts are lauded for the wonders that probiotic supplements can do, they also say that they can disrupt the balance of the gut if taken excessively.

“Excessive consumption or inappropriate types it may temporarily upset the balance of bacteria in the gut. It is important to follow dosage recommendations and consult with a healthcare professional before starting any new supplement regimen,” says Dr Dhoble.

Meanwhile, Sahil Samra says probiotic supplements work differently for different people.

For example, some people may experience temporary gas or bloating as a result of the supplements. Often times, changes in the gut microbiota cause the healthy bacteria to produce more gas than normal, leading to bloating. However, such symptoms usually subside after a few days as probiotic supplements are known to promote healthy bacteria in the gut microbiota, which helps to reverse the effect of not trying. “Enough soon,” says Sahil.

Choosing a probiotic supplement

When choosing a probiotic supplement, first, talk to a doctor to find out which one is right for you (there are many options available online).

Dr. Pawan Rawal, head center-1, gastroenterology, Artemis Hospital Gurgaon, suggests considering these things before committing to a probiotic supplement:

• Problems: Look for supplements that contain well-researched and well-documented strains of bacteria.
• Number of CFU: This indicates the number of colony forming units (live bacteria) per dose. Higher CFU may not always be better; discuss it with your doctor.
• Form: Choose capsules or tablets for shelf stability. Powders and liquids may require refrigeration.
• Third party verification: Choose brands that have a third-party certification that verifies the quality and durability of the label.
• Check out the laxatives: “Probiotic supplements usually do not contain laxatives as their main ingredient. However, some probiotic supplements may contain additional ingredients or strains of bacteria that may have a mild laxative effect in some people,” says Dr Dhoble.

Yakult, the most popular probiotic drink

K-drama fan or not, you shouldn’t have missed enjoying Yakult, the Japanese sweetened probiotic drink. Although using it can help the good bacteria in your gut, you need to be aware of its sugar content. 9.2 grams of sugar per bottle. The reason for adding sugar to their drinks is to “keep our bacteria alive during the shelf life,” the company says.

However, Yakult Light (top blue) has 3.6 g per bottle.

“Probiotics drinks with few calories and sugar can enrich the intestines. However, to make sure that it works well, I advise to check the ingredient labels to understand their composition and statements before consuming such products,” says Sahil Samra.

Take away

Not everyone needs a probiotic supplement. If you are dealing with digestive problems, it is best to visit a doctor first. They can help you determine if a probiotic supplement is right for you and recommend one that fits your needs.