Probiotics: Look beyond the label

GUT HEALTH: Choosing a probiotic involves more than buying the bottle with the biggest numbers. FoodGrown’s Denika Petzer explains why the strain, dose and reason for taking it matter…

By WSAM Reporter

From supermarket yoghurt shelves to pharmacy supplement aisles, the word “probiotic” has become a familiar promise of better gut health. But with products offering different bacterial combinations and billions of live micro-organisms, consumers can face a confusing choice.

Understanding what is inside the pack is a useful starting point, says Denika Petzer, Research and Development and Quality Control Technologist at FoodGrown and NPL. Probiotics, she explains, are not a single ingredient with a single purpose.

Different micro-organisms perform different functions, and their effects depend on the particular strain, the amount consumed and the health concern being addressed.

“Evidence for one strain cannot simply be applied to every other probiotic,” Petzer says.

That distinction matters when choosing between products whose packaging may make similar claims.

Understanding the gut community

Probiotics are live micro-organisms, usually bacteria or yeasts, that may provide a health benefit when consumed in adequate amounts, Petzer explains.

They enter an environment already inhabited by a diverse community of microbes. These organisms form part of the gut microbiome, interacting with food, the intestinal lining and the immune system. Some help break down compounds in food, produce useful substances and limit the growth of less desirable microbes.

A probiotic supplement introduces selected organisms into this community. Its purpose, Petzer says, is not to sterilise or completely repopulate the gut. A suitable strain may support a particular function or help the microbial community recover after disruption.

The challenge is identifying a product suited to that purpose.

Probiotic names may appear complicated, but they provide useful clues. A label can identify a micro-organism’s genus, species and strain, with the final letters or numbers distinguishing the specific strain.

Petzer compares this with dog breeds: a German Shepherd and a Beagle are both dogs, but have different characteristics. Similarly, two probiotic strains belonging to the same species should not automatically be expected to deliver identical results.

A label listing only broad groups such as “Lactobacillus” or “Bifidobacterium” therefore offers limited information.

“A useful question to ask is: ‘Does this strain, at this dose, have evidence for the reason I am considering it?’” she says.

What benefits can consumers expect?

According to Petzer, evidence for probiotics is generally associated with specific digestive concerns, rather than sweeping promises of improved health.

Certain strains may help reduce the risk or duration of some forms of diarrhoea, including diarrhoea associated with antibiotic use. Others have been studied for constipation, lactose digestion, abdominal discomfort, bloating and irregular bowel movements.

However, she cautions against assuming that every product will help every digestive complaint.

Research into probiotics for irritable bowel syndrome, or IBS, has produced mixed results, partly because studies examine different strains, combinations and doses. A product that helps one symptom or group of people may not produce the same outcome elsewhere.

Petzer also urges care around claims involving the gut-brain connection — the two-way communication between the digestive system and the brain. Research is still developing, and probiotics should not be presented as treatments for anxiety, depression or other mental health conditions.

Bigger numbers do not tell the whole story

One prominent feature on supplement packaging is the colony-forming unit, or CFU, count. This indicates the approximate number of live micro-organisms in a dose.

But Petzer says there is no single ideal count for every digestive concern. What matters is whether the product contains the appropriate strains in amounts supported by evidence for the intended use.

Consumers should also check dosage instructions, expiry dates and storage requirements. Because probiotics contain living organisms, heat, moisture and incorrect storage can affect them.

A pharmacist or healthcare professional can help interpret the label and assess whether a formulation is appropriate, she advises.

Food still has a place

Live-culture yoghurt, kefir, kimchi and unpasteurised sauerkraut can introduce live micro-organisms while adding nutrients and variety to meals.

However, Petzer points out that “fermented” does not automatically mean “probiotic”. Processing may remove live organisms, while the strains or quantities present may not have been tested for a particular health benefit.

She places these foods within a varied eating pattern that includes vegetables, fruit, legumes, whole grains, nuts and seeds.

Prebiotics play a different role. These compounds, often specialised dietary fibres, help nourish beneficial gut micro-organisms and occur naturally in foods including onions, garlic, leeks, oats, legumes and bananas.

Know when to seek advice

Healthy adults generally tolerate probiotics well, Petzer says, although mild gas, bloating or changes in bowel habits can occur when starting a supplement. Persistent or severe symptoms require medical advice.

People who are critically ill, have severely weakened immune systems or serious underlying conditions should consult a doctor before taking probiotics. Professional guidance is also needed before giving supplements to premature or medically vulnerable infants.

For Petzer, choosing a probiotic begins with a clear purpose and careful attention to the evidence.

“The right supplement may offer useful support. The word ‘probiotic’ on its own is only the beginning of the conversation.”