What’s the difference between probiotic supplements and probiotic rich foods?

​Firstly, what is a probiotic?

Probiotics are “friendly” bacteria that can promote health in the host they reside in (you!)

What are probiotic supplements and when are they used?

Probiotic supplements are capsules and powders containing researched strains of bacteria that confer a health benefit and are proven to reach the gut alive. They usually contain a mix of commonly researched bacteria like L-acidophilus and Bifidobacterium.

Probiotic supplements can be used to support a specific health outcome.

​Many people consume probiotics in supplement form to achieve specific health outcomes. For example:

• Saccharomyces boulardii is shown to reduce the duration and severity of diarrhoea 
• L-Rhamnosus Rosell 1 is shown to balance the gut during antibiotic use. 
• Other probiotics are formulated to target the bladder and vagina microbiomes.

So as you can see, not all probiotics are the same. This is why I would really recommend consulting a nutritional therapist first before blindly popping pills but here’s a rough guide to what to look for in a probiotic supplement.

​What are probiotic foods?

​Probiotic rich foods are fermented foods and include:

• Raw sauerkraut
• Miso paste
• Kefir
• Parmesan cheese
• Kimchi (pictured above)

Due to their natural preservation method, fermented foods are teaming with a rich array of probiotic bacteria and yeasts. These foods can have a much broader and varied profile of bacteria that’s unique to each batch (some bacteria won’t even have names yet!)

Probiotic rich foods and probiotic supplements both have their place.

​For some of my clients, fermented foods are too strong to start with. For instance, if histamine intolerance or yeast intolerance is suspected, we may need to do some work on the gut before exploring fermented foods. This is when probiotic supplements can be helpful as part of a gut healing plan to help support and rebalance the gut environment. That’s why I love to work with people for a period of 90-days so we can implement changes gradually. Find out more about my 90-Day Gut Health Plan here.

Remember, unpasteurised foods and probiotic supplements are not suitable for everyone e.g. immunocompromised individuals. If you are on any medication or receiving treatment for cancer always check with your doctor first.

Lastly, probiotic supplements and powders are very different to yoghurt drinks (e.g. Yakult) which are usually very sugary and use a lot of single use plastic packaging. These wouldn’t be my first choice.

Interested in making your own fermented foods? Check out the videos in my Facebook Group, The Gut Health Club. You’ll find them saved under “units”.

Want to find out more about probiotics? Check out my previous blog post here.
​Fancy making some probiotic rich soup? Get the recipe for my probiotic ribollita (a delicious, Tuscan "leftovers soup" with a healthy twist) here.