Are probiotic supplements better than food sources?

Whole food sources often offer superior gut benefits compared with most probiotic supplements owing to their natural complexity. Fermented foods contain live bacteria that are wrapped in a food matrix, allowing them to survive digestion more effectively than other sources. My first recommendation would be yogurt and kimchi, based on clinical observations.

Optionally combine supplements strategically with foods when there exists a specific therapeutic need. For example, I use high-quality refrigerated probiotics to support my patients during recovery from antibiotic therapy and combine them with prebiotic foods for enhanced effectiveness. Supplements, in my experience, work best for a short-term targeted approach.

Give precedence to traditional fermentation techniques to maximize the benefits. Ferments made at home with yogurt and vegetables offer a greater diversity of flavors. I provide my clients with simple fermentation techniques. These techniques maintain some of the sensitive bacteria that have been destroyed through large-scale commercial processing.

Avoid products with added sugars or stabilizers that can harm healthy bacteria. Many commercial yogurts contain sweeteners, which can promote the growth of bad microbes. I recommend plain, unsweetened yogurt, perhaps with your own fresh fruit added. As always, read labels carefully and choose products with the fewest ingredients possible.

Watch for improvements in digestion within a couple of weeks of using regular food-based probiotics. Regularity and bloating should arrive first. I like to use food diaries to help me track each client's individual responses. In the long run, gut health relies more on dietary patterns than on supplements alone.

Read the full article: Understanding Gut Health Importance for Overall Wellness