However, a higher intake of plant-based foods at large is always a good idea for your gut and greater health. Her go-tos include garlic, dandelion greens, onions, bananas, barley, and flax seeds. “ Prebiotic foods feed our healthy gut bacteria so that they can produce metabolites, like short-chain fatty acids, that can reduce inflammation and oxidative stress,” says Lee. She also suggests prioritizing prebiotic foods, saying it’s one of the best ways to maintain gut diversity. “Eating colorful fruits and veggies that contain polyphenols-like flavonoids and carotenoids-can feed healthy gut bacteria, especially Bifidobacterium and Akkermansia muciniphila,” the latter of which is inversely associated with inflammation and metabolic disorders, Lee says. She advises working with a healthcare provider to find the best individualized protocol for your needs. “The type of probiotic and length of time may vary depending on the individual, their lifestyle, medical history, and other factors that impact health,” Lee shares. “We have lots of research to support the benefits of probiotics, but application of different strains on different disease states are still being evaluated."Īll things considered, the best probiotic routine will likely vary based on the individual at hand. For instance, while research shows that some strains colonize the gut post-administration, “the amount of viable bacteria that can colonize will depend on many factors-like dosage and probiotic formulation-and the individual's gastric pH, intestinal motility and prior gut microbiota composition.” Moreover, Lee cites research showing that long-term use of the same probiotics can still yield beneficial effects (including one study in patients post-colectomy, who experienced reduced inflammation by supplementing with the same blend over nine months). “We have lots of research to support the benefits of probiotics, but application of different strains on different disease states are still being evaluated,” Lee explains. Next, despite Lee’s suggested probiotic rotation schedule shared above, she notes that supplementation isn’t an exact science. However, unless her clients fall under these examples, Kenney doesn’t typically call for rotating probiotics. “If someone is switching to a lower carbohydrate diet, a lactobacillus/bifidobacterium blend may be beneficial since they are not consuming fruits and whole grains, which feed the healthy bacteria in the gut to support regularity,” she shares. Kenney adds that it could also be beneficial to integrate a new probiotic into your regimen if you’re making a major dietary change. “There may be benefits to using certain types of probiotics for short periods of time when healing an underlying gut imbalance, and then switching to another kind during the repopulation stage." “For example, if someone has small intestinal bacterial overgrowth (SIBO), they may not tolerate a broad-spectrum probiotic during treatment and instead use a spore-based or yeast-based probiotic to support symptom management.” In addition, she says that short-term use of lactobacillus probiotics can assist those who have trouble digesting lactose in dairy products. “There may be benefits to using certain types of probiotics for short periods of time when healing an underlying gut imbalance, and then switching to another kind during the repopulation stage,” Kenney explains. With that, she notes that there are different types of probiotic classes themselves, including yeast-based, spore-based, and lactobacillus/bifidobacterium (i.e., broad-spectrum) blends. That said, certain individuals-such as those with chronic digestive issues-may be better off than others by rotating their probiotic supplements. While it could very well be beneficial to diversify the types of probiotic strains you ingest, Kenney notes that research on the necessity of doing so is limited. Is it *always* necessary to rotate probiotics?
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