Probiotics are live bacteria that are beneficial to our bodies. They have been shown to strengthen our immune systems and improve gut symptoms, like bloating, diarrhea, and inflammation.  Research has also shown specific probiotic strains can help improve mood and decrease symptoms of anxiety or depression.

If you stop and think about it, it’s quite incredible what probiotics can do. And, while we know a lot about the benefits of these tiny microbes, there’s still much to learn. We know that regularly eating or taking probiotics is a good thing. And, in today’s world of anti-bacterial soaps and sprays, it’s a great idea to focus on getting in some of the good bacteria in your body (aka probiotics).

But navigating the world of probiotics can be both hopeful and overwhelming at the same time. So I’ve taken some of the guesswork out for you. As a gut health dietitian, here are the three most important things to know about probiotics. 

1. You can get probiotics in two main ways 

Supplements and fermented foods. Humans also used to regularly get soil-based probiotics through farming, hunting, and eating from healthy soil. However, times have changed and soil isn’t what it used to be.

It doesn’t matter if you get your probiotics from food or supplements. It’s just helpful to get them in. The trick is to get a daily dose of probiotics over an extended period (2-3 weeks) to assess for any changes.  

2. Not all probiotics are the same

Probiotics are made up of various strains of beneficial bacteria and yeast, each with different effects on the body. Strains like Lactobacillus acidophilus might support digestion, while Lactobacillus rhamnosus and Bifidobacterium bifidum are more focused on immune health and balancing gut flora. When choosing a probiotic, it’s important to pick the right strain based on your specific health goals rather than assuming all probiotics behave the same and offer the same benefits.

 3. CFU count matters—but more isn’t always better 

 CFU (colony-forming units) refers to the number of live probiotics in a supplement. While a higher CFU count often means more potent probiotics, more isn’t always better. The best CFU count depends on your health needs. For general gut health, 1-10 billion CFUs may be sufficient, but for specific conditions like IBS, you might require a higher dose. Always consider the purpose of the probiotic, not just the number on the label. And if you need help figuring out what specific purpose you need, consult a dietitian, like me!

Bottom line: Understanding these three key aspects of probiotics—where you get them, strain difference, and CFU count—can help you make a more informed choice and help ensure you are getting the most benefit from your food and supplements.