Probiotics: What They Do and How to Use Them

Probiotics are live bacteria and yeasts that can help your gut. They come in foods like yogurt and kimchi or in pills and powders. You can use probiotics to ease diarrhea, help after antibiotics, or support some digestive issues. Not every product works the same way — strain and dose matter. This guide gives clear, practical tips so you can pick and use probiotics without confusion.

What probiotics do

Different strains do different jobs. Lactobacillus and Bifidobacterium are common for digestion and may reduce antibiotic-associated diarrhea. Saccharomyces boulardii is a yeast that can also prevent diarrhea. Some probiotics help bloating and IBS symptoms; others support vaginal or immune health. Clinical trials show probiotics can cut the risk of antibiotic-linked diarrhea in many cases, but benefits depend on the strain and how much you take.

How to pick and use them

Look for products that list the strains and show colony forming units (CFU). For general gut support, many formulas have 5 to 20 billion CFU per dose; for specific issues, higher counts are sometimes used. If you take antibiotics, start probiotics during or after the antibiotic and space doses by two hours. Refrigeration keeps some strains alive, but many modern supplements are shelf-stable — check the label. Start with a lower dose to see how your body reacts and increase if needed.

Fermented foods are useful too. Yogurt with live cultures, kefir, tempeh, and sauerkraut provide natural probiotics and nutrients. A mix of food and supplements often works well because food gives prebiotics — the fibers that feed good bacteria.

Most people have mild side effects like gas or bloating for a short time. If you have a weakened immune system, an implanted medical device, or are critically ill, talk to your doctor before using probiotics. Children and pregnant people can use specific probiotic strains but follow pediatric or obstetric advice.

1) Match strains to your goal — read labels. 2) Check expiration and storage. 3) If you use antibiotics, space doses. 4) Try fermented foods first if you prefer whole foods. 5) Ask your clinician if you have serious health conditions.

Specific strains and when to use them: Lactobacillus rhamnosus GG has strong data for preventing diarrhea in children and adults. Bifidobacterium infantis often helps IBS with constipation. Saccharomyces boulardii works well for traveler's diarrhea and after antibiotics. For vaginal yeast or bacterial balance, look for Lactobacillus crispatus or Lactobacillus rhamnosus GR-1. Multi-strain products can cover more bases but check the total CFU and strain list. If a product hides strains, skip it.

Travel tip: bring shelf-stable strains and keep them in original packaging. If you have chronic issues, try one product for four to eight weeks before switching. Record symptoms to see if it helps. Talk to your pharmacist if you’re unsure. Stay curious.