Probiotics Rongoā whāngairopi

Probiotics can be found in some fermented foods such as:

• yoghurt
• milk drinks such as Yakult
• kefir
• most kombuchas
• miso (fermented soybean paste)
• tempeh (fermented soybean product)
• sauerkraut or kimchi (fermented vegetables).

Regularly eating naturally fermented foods is a great way to get probiotic bacteria. Probiotics can also be found in supplements.

Types of probiotic supplements

There are different types of probiotic supplements available. They come in capsule or powder form. You can buy them at pharmacies, supermarkets and online.

Some probiotics need to be stored in the fridge because they are sensitive to heat and moisture. Others can be kept at room temperature. Follow the storage instructions on the label.

Not all probiotics are the same. Different probiotics contain different types of microorganisms and have different health benefits. It is important to choose a probiotic that is useful to the health condition you want to treat.

Probiotics can affect people differently. This is because of:

• genetics
• what you eat
• the microorganisms living in your gut.

Try a probiotic for a month. Follow the directions and any warnings on the label. If it does not help, it may not be the right one for you.

Probiotics combine with other good bacteria and yeasts that naturally live in your gut (digestive tract). Taking probiotics can increase the number of good bacteria, while decreasing the growth of bad bacteria.

Probiotics also work together with your immune system. This can help fight off some illnesses and may reduce gut inflammation.

Probiotics work by:

• feeding on and fermenting fibre in the food you eat
• protecting the lining of your gut
• making your gut more acidic — this allows good bacteria and yeasts to survive and decreases the growth of bad bacteria and yeasts
• competing against bad bacteria and yeasts for things like food — this leads to less bad microorganisms in your gut.

We are still learning about the health benefits of probiotics.

Not all probiotics have all these health benefits, but certain probiotics may help:

• improve mild to moderate irritable bowel syndrome
• support skin health by improving acne, rosacea and eczema
• improve skin-related issues like burns, scars and infections
• reduce antibiotic side effects such as runny poos (diarrhoea)
• help your gut recover after taking antibiotics
• support heart health by decreasing cholesterol levels and reducing blood pressure
• manage oral and vaginal thrush
• support the digestion of lactose and help manage lactose intolerance symptoms
• produce vitamins and help with nutrient absorption
• manage anxiety and depression when taken alongside other treatments.

Probiotics are generally safe for most people to take. If you get side effects such as stomach upset, fever or an allergic reaction, talk to your healthcare provider immediately.

Ask your healthcare provider first if you:

• are pregnant
• have a low immune system
• want to give probiotics to an infant.

Check it is scientifically proven

Look for one that is scientifically proven to help your health condition. If you are unsure, ask a healthcare provider, dietitian or pharmacist.

Make sure it has enough live microorganisms

Check it provides enough live microorganisms. The number of live microorganisms is measured in colony forming units (called CFU). The right number depends on the condition you want to treat. More is not always better, but the most helpful dose usually ranges from 100 million to 50 billion CFU per dose.

Check it is correctly labelled

Each label should name the types of microorganisms present, the number of live microorganisms present per dose (CFU), the suggested dose and the storage instructions. It should also have an expiry date and the contact details of the manufacturer.

Prebiotics are a type of fibre found in some foods and supplements. They feed the good microorganisms in our gut.

Prebiotics — International Scientific Association for Probiotics and Prebiotics (ISAPP)external link