In recent years, probiotics have become one of the most talked-about health trends—often found in capsules, powders, or even gummies claiming to “boost gut health” and “improve immunity.” But do you really need probiotic supplements? Or can you get the same benefits from your daily diet? To get clarity on this, we got in touch with Dr. Karuna Chaturvedi, Head – Clinical Nutrition at Max Super Speciality Hospital, Noida, and she says that the answer depends on your health condition.
“Probiotic supplements contain live bacteria and yeasts that are good for your body. They support the body’s defence system and help strengthen immunity, especially by maintaining gut health,” says Dr. Chaturvedi.
What are probiotics?
Probiotics are live microorganisms—usually bacteria or yeast—that naturally live in your body, especially in your digestive tract. The most common strains found in supplements are Lactobacillus and Bifidobacterium. These “good bacteria” play a major role in digestion, nutrient absorption, and fighting off harmful microbes.
“Oral probiotics help restore the balance of healthy gut bacteria,” Dr. Chaturvedi explains. “This not only aids digestion but also helps the body absorb nutrients and eliminate harmful germs.”
Probiotic supplements are often prescribed to people dealing with gut-related issues like bloating, and diarrhoea, or after a course of antibiotics, which can kill both harmful and helpful bacteria in the gut.
When should you take them?
While probiotics are generally safe, Dr. Chaturvedi says they’re not necessary for everyone. “If you’re healthy and your digestive system is working fine, there’s usually no need to take a supplement,” she advises. “A balanced diet with fermented foods can give you all the probiotics you need,” she further said.
Some people may experience side effects from supplements—such as bloating, mild digestive discomfort, or even negative interactions with medications, especially antibiotics. That’s why it’s always best to consult a doctor or dietitian before starting them.
Can food be just as effective?
Absolutely! In fact, Dr. Chaturvedi recommends choosing natural food sources of probiotics over pills.
“Foods like yoghurt, buttermilk, cottage cheese, and pickles naturally contain beneficial bacteria,” she says. “These offer the same gut-friendly benefits without the risks that sometimes come with supplements.”
Other fermented foods like idli, dosa batter, kimchi, sauerkraut, and kombucha can also support gut health when consumed regularly.
Balance is the key
While probiotic supplements can help in certain situations, they aren’t a one-size-fits-all solution. The best approach? Focus on eating a variety of nutritious foods, staying hydrated, and managing stress—because a healthy lifestyle supports a healthy gut.
“Supplements can be helpful for people with specific health issues, but for most of us, a natural diet is enough,” Dr. Chaturvedi explains. “Your body has its own way of maintaining gut health—just give it the right fuel.”
Probiotics are powerful, but they’re not magic pills. Unless you have gut issues or your doctor recommends it, your kitchen already holds the best solution for good gut health.