{"id":265927,"date":"2025-07-15T03:47:17","date_gmt":"2025-07-15T03:47:17","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/265927\/"},"modified":"2025-07-15T03:47:17","modified_gmt":"2025-07-15T03:47:17","slug":"the-experts-guide-to-the-probiotics-that-work","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/265927\/","title":{"rendered":"The experts\u2019 guide to the probiotics that work"},"content":{"rendered":"

Probiotics, the \u201cgut-friendly\u201d supplements and functional foods that purportedly transform your health, immunity and mental wellbeing, are part of a market worth \u00a3178 million \u2014 and rising. By 2035 it is estimated we will be spending \u00a3242 million on tending to our microbiome, the vast ecosystem of bacteria, fungi and yeasts that inhabit our intestines. But what happens when these products are subjected to scientific scrutiny of the highest order \u2014 do they really live up to their claims? <\/p>\n

Until now consumers had no way of telling if the probiotic pill they were popping was worth taking or better left on the shelf. \u201cThe probiotic market has exploded, but choosing the right product remains incredibly challenging,\u201d says Dr Gemma Walton, a researcher at the University of Reading\u2019s department of food and nutritional sciences. \u201cWell-researched products sit on the shelves next to others that may have very little research behind them.\u201d <\/p>\n

But the launch of a free evidence-based guide, available as a website and app, aims to sort the wheat from the chaff in the minefield of gut-health options. Walton is one of a team of nutrition scientists from Reading, the University of Leeds, King\u2019s College London and the US and Canada-based Alliance for Education on Probiotics, who ensure that the new database, which is updated regularly, includes only probiotic products that meet stringent criteria. <\/p>\n

All must be on sale commercially in the UK, contain strains of bacteria recognised as safe by regulatory authorities including the European Food Safety Authority, and be supported by rigorous clinical evidence for specific strains and combinations contained in each capsule or shot. It\u2019s a level of scrutiny that is well beyond the capabilities of anyone browsing online or scanning rows of bottles and jars in a health shop. Approved products have been tested and shown to help certain strains to survive acid in the stomach and small intestine. <\/p>\n

And it is long overdue, says Kieran Tuohy, professor of energy metabolism and microbiome at the University of Leeds\u2019s school of food science and nutrition, another member of the team. \u201cEvery time I give talks to consumers, medical doctors or dieticians, the first question we get asked is which probiotic they should take or prescribe,\u201d he says. \u201cThere really is a lack of understanding about these products among medical professionals and the general public, and the aim was to get the science together so that people can search for evidence-backed products in a single place.\u201d <\/p>\n

As evidence emerges for new strains of bacteria and more products are launched, they will be reviewed and added (or not) to the database. Even if supplements do stand up to the peer-reviewed analysis, choosing which to take is not as straightforward as picking any product off a supermarket shelf. Tuohy says bacteria strains need to be matched to specific symptoms or requirements. \u201cThere are some characteristics that work across different strains,\u201d Tuohy says. \u201cAll lactobacilli strains, for example, might help people with lactose intolerance to digest lactose in food and avoid the bloating and gas associated with the problem.\u201d Symptoms of IBS, IBD or inflammatory conditions, are probably more strain-specific and taking a general probiotic may make no difference at all to these conditions. \u201cOnly a few individual strains of bacteria might be able to help with these,\u201d Tuohy says. \u201cAnd that\u2019s the kind of evidence we are providing.\u201d<\/p>\n

\u2022 How to boost your gut microbiome for a better workout<\/b><\/a><\/p>\n

Tuohy says there is a strong argument for ingesting live organisms in supplement or food form. \u201cOur modern diet is very different from that of our ancestors and we get a lot less micro-organism in our diets,\u201d he says. \u201cFood is more refined, we cook everything, a lot of the foods we eat are packaged for a long shelf life and in order for them to be long-lasting, manufacturers have to get rid of all the bacteria.\u201d <\/p>\n

Fashionable fermented foods such as kimchi, sauerkraut and kombucha, a fermented tea, may also have a positive effect on your microbiome, although evidence from good-quality human trials is still limited. \u201cThat\u2019s mainly because there hasn\u2019t been commercial interest to conduct studies because they are expensive to do. It\u2019s not necessarily that these foods might not work,\u201d Tuohy says.<\/p>\n

\"Homemade<\/p>\n

A recent study found that a daily portion of kimchi can cut the risk of obesity by 11 per cent<\/p>\n

GETTY IMAGES<\/p>\n

We certainly shouldn\u2019t overlook other fermented options such as natural live yoghurt and cheese. \u201cProbiotics delivered in food are naturally protected against stomach acid,\u201d Tuohy says. Largely thanks to the bacteria added during the manufacturing process to convert the naturally occurring milk sugar, lactose, into lactic acid, fermented cheeses such as stilton, aged cheddar, parmesan and gruyere are the best choices. <\/p>\n

Generally, a diet that helps your microbiome to flourish should contain as wide a variety of plant foods as you can muster, with the target being 30 varieties of fruit, vegetables, herbs, spices and pulses a week. It sounds a lot but is manageable when you consider that even coffee emerged as an unexpected gut health hero in a Nature Microbiology journal study last year. Researchers, including from King\u2019s College London, suggested that drip and espresso are the methods that extract most beneficial polyphenols, the dense chemicals that are a type of antioxidant, from coffee beans, but since the process of freeze-drying coffee also preserves them, a bog-standard instant coffee has gut benefits too.<\/p>\n

\u2022 Gut health recipes: three ways to cook with fermented and pickled foods<\/b><\/a><\/p>\n

If you do choose a supplement, the advice is to take it first thing on an empty stomach. \u201cFor a higher survival rate and colonisation of the bacteria, probiotics are best taken in the morning when you are in a fasted state,\u201d says Alex Ruani, nutrition researcher at University College London and chief science educator at the Health Sciences Academy. \u201cBecause the tiny but mighty beneficial bugs can be killed by heat, I also like to wait about 30 minutes before having a hot drink to give them a better chance of making it farther down the line where they can colonise the gut.\u201d <\/p>\n

Ruani is a fan of probiotic products and Walton says she tries \u201cdifferent products that have been added to the website\u201d, preferring to rotate brands. Tuohy sticks to a daily intake of yoghurt and kefir. \u201cThere is such a lack of micro-organisms in our diet and we should be trying to encourage people to consume more of them,\u201d he says. \u201cFermented foods provide additional nutrients but get your probiotics wherever you can.\u201d<\/p>\n

Which products meet the scientific standards?<\/p>\n

The following probiotics, all available in the UK, are among those that currently satisfy the highest level of evidence-based criteria (with at least one appropriately designed and randomised supporting trial) set by the UK peer-reviewers for the Alliance for Education on Probiotics. Anyone with an underlying medical condition or who is taking medication should not substitute probiotics for standard treatment and should speak to a medical professional before taking any supplements. Values below are for adults.<\/p>\n

Top supplements for general health\"Collage<\/p>\n

Alflorex tablets, Align and Bio-Kult<\/p>\n

Alflorex tablets (chewable and original)<\/p>\n

Bacterial strain:<\/b> B. longum
Daily serving:<\/b> 1 tablet\/capsule
Evidence for:<\/b> IBS
From \u00a324.99, <\/b>precisionbiotics.co.uk<\/b><\/a><\/p>\n

Align<\/p>\n

Bacterial strain:<\/b> B. longum (Align Extra Strength) and B. lactis (Align Gut Health and Immunity Support)
Daily serving:<\/b> 1 tablet\/capsule
Evidence for:<\/b> IBS (Extra Strength), constipation (Gut Health and Immunity Support)
From \u00a324.53, <\/b>uk.iherb.com<\/b><\/a><\/p>\n

Bio-Kult<\/p>\n

Bacterial strains:<\/b> Bacillus subtilis, B. bifidum, B. breve, B. infantis, B. longum, L. acidophilus, L. delbrueckii ssp. bulgaricus, L. casei, L. plantarum, L. rhamnosus, L. helveticus, L. salivarius, L. lactis ssp. lactis, Streptococcus thermophilus
Daily serving:<\/b> 4 capsules
Evidence for:<\/b> IBS, migraine
\u00a310.48, <\/b>bio-kult.com<\/b><\/a><\/p>\n

\"Collage<\/p>\n

BioGaia, Culturelle Digestive Daily, Health and Wellness, and Ultimate Strength and Optibac S. Boulardii<\/p>\n

BioGaia<\/p>\n

Bacterial strain:<\/b> L. reuteri
Daily serving:<\/b> 1 tablet or lozenge
Evidence for:<\/b> Helicobacter pylori stomach infection alongside standard medication (BioGaia Gastrus and Protectis), oral health (BioGaia Prodentis)
From \u00a317.49, <\/b>uk.biogaia.com<\/b><\/a><\/p>\n

Culturelle Digestive Daily, Health and Wellness, and Ultimate Strength<\/p>\n

Bacterial strain:<\/b> L. rhamnosus
Daily serving:<\/b> 1 capsule or tablet
Evidence for:<\/b> antibiotic-associated diarrhoea, Helicobacter pylori stomach infection with standard medication
From \u00a325.98, <\/b>uk.iherb.com<\/b><\/a><\/p>\n

Optibac S. Boulardii<\/p>\n

Bacterial strain:<\/b> Saccharomyces boulardii lyo
Daily serving:<\/b> 1-2 capsules
Evidence for:<\/b> antibiotic-associated diarrhoea, Helicobacter pylori stomach infection with standard medication, travellers\u2019 diarrhoea
\u00a319.99, <\/b>optibacprobiotics.com<\/b><\/a><\/p>\n

\u2022 What are kefir, kombucha, kimchi \u2014 and which is best for you?<\/b><\/a><\/p>\n

\"Three<\/p>\n

FloraVantage Control, Microbiome Plus+Probiotic and UltraFlora Restore<\/p>\n

FloraVantage Control<\/p>\n

Bacterial strain:<\/b> B. animalis ssp. lactis
Daily serving:<\/b> 1 capsule
Evidence for:<\/b> weight management
\u00a347.83, <\/b>uk.iherb.com<\/b><\/a><\/p>\n

Microbiome Plus+<\/p>\n

Bacterial strain:<\/b> L. reuteri
Daily serving:<\/b> 2 capsules
Evidence for:<\/b> reduces LDL and total cholesterol
\u00a350.99, <\/b>ishopnutrition.com<\/b><\/a><\/p>\n

UltraFlora Restore<\/p>\n

Bacterial strains:<\/b> B. lactis Bi-07, L. acidophilus, B. lactis Bl-04, L. paracasei
Daily serving:<\/b> 1 capsule
Evidence for:<\/b> antibiotic-associated diarrhoea
\u00a339.96, <\/b>uk.iherb.com<\/b><\/a><\/p>\n

\u2022 Read more expert advice on healthy living, fitness and wellbeing<\/b><\/a><\/p>\n

Top functional foods\"ActiviaActimel yoghurt drink<\/p>\n

Bacterial strain:<\/b> L. casei sp. paracasei
Daily serving:<\/b> one drink
Evidence for:<\/b> antibiotic-associated diarrhoea, common infectious diseases
\u00a33.75, <\/b>sainsburys.co.uk<\/b><\/a><\/p>\n

Activia Gut Health yoghurts<\/p>\n

Strain:<\/b> B. (animalis) lactis
Daily serving:<\/b> one pot
Evidence for:<\/b> IBS, constipation
\u00a32.45, <\/b>tesco.com<\/b><\/a><\/p>\n

Yakult<\/p>\n

Strain:<\/b> L. casei Shirota
Daily serving:<\/b> 1-2 bottles
Evidence for:<\/b> constipation, common infectious diseases
\u00a33.95, <\/b>waitrose.com<\/b><\/a><\/p>\n

Top for women\u2019s health\"Three<\/p>\n

Jarrow Formulas Fem-Dophilus, RepHresh Pro-B and Ultra-Flora Women\u2019s<\/p>\n

Jarrow Formulas Fem-Dophilus<\/p>\n

Strains:<\/b> L. rhamnosus, L. reuteri
Daily serving:<\/b> 2-4 capsules of one-billion dose, 1 capsule of five-billion dose
Evidence for:<\/b> bacterial vaginosis, vulvovaginal candidiasis
From \u00a324.24, <\/b>amazon.co.uk<\/b><\/a><\/p>\n

RepHresh Pro-B<\/p>\n

Strains:<\/b> L. rhamnosus, L. reuteri
Daily serving:<\/b> 2-4 capsules
Evidence for:<\/b> bacterial vaginosis, vulvovaginal candidiasis
\u00a333.95, <\/b>uk.iherb.com<\/b><\/a><\/p>\n

UltraFlora Women\u2019s<\/p>\n

Strains:<\/b> L. rhamnosus, L. reuteri
Daily serving:<\/b> 1-2 capsules
Evidence for:<\/b> bacterial vaginosis, vulvovaginal candidiasis
\u00a333.70, <\/b>uk.iherb.com<\/b><\/a><\/p>\n

Full listings at <\/b>probioticguide.uk<\/b><\/a>. App available on Apple and Android<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"Probiotics, the \u201cgut-friendly\u201d supplements and functional foods that purportedly transform your health, immunity and mental wellbeing, are part…\n","protected":false},"author":2,"featured_media":265928,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-265927","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114855205084586953","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/265927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=265927"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/265927\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/265928"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=265927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=265927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=265927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}