Probiotics/Yogurts

BACKGROUND

Probiotics

Our bodies contain billions of helpful bacteria. Probiotics are the beneficial live bacteria and yeasts that contribute to good health. There are nearly 500 types of probiotic strains, but the majority of the principal strains fall into one of two broad species: Lactobacillus and Bifidobacterium. Most are in the gastrointestinal tract, where they help the absorption of nutrients and destroy some harmful bacteria, including Salmonella, Klebsiella, Shigella, and Candida, among others. Different probiotics claim to support various functions of the body, for example, metabolism and immunity.

Not all probiotics and yogurts are created equal (and neither are their prices!). Read your labels carefully! There are numerous probiotics and numerous claims out there. Be sure you are getting the right one for your problem.

Prebiotics

Unlike probiotics, prebiotics are not active bacteria but foods that stimulate the production of beneficial probiotics (see list of foods containing prebiotics below). They are primarily used to prevent gastrointestinal problems, like diarrhea and constipation; to help stabilize cholesterol, to strengthen immunity, and to ward off cancer, and others. Prebiotics inevitably help to create probiotics, which may help improve the conditions listed below.

HISTORY

References to the use of fermented foods and related bacteria (for example, probiotics) go back thousands of years, still it was not until the 1900s that they became recognized by modern medicine. Our diets provided most probiotics until the advent of processed foods. Therefore, supplementation with probiotics is often recommended.

Considered Uses

Respiratory 

• Allergic rhinitis May reduce nasal inflammation and allergic response   → Lactobacillus fermentum, Lactobacillus acidophilus, Lactobacillus casei Additional strain to consider: → Bifidobacterium breve (modulates allergic responses, reduces eczema risk)

• Prevention of colds / acute respiratory tract illness May reduce incidence and severity of upper respiratory infections   → Lactobacillus fermentum, Lactobacillus acidophilus, Lactobacillus casei Additional strain to consider: → Bifidobacterium lactis (shown to reduce respiratory infection risk in children and adults)

• Shortens duration and severity of cold symptoms May reduce symptom intensity and recovery time   → Lactobacillus rhamnosus, Bifidobacterium bifidum

• Asthma (especially pediatric or allergic asthma) May reduce airway inflammation and allergic sensitization   → Bifidobacterium breve

• Sore throat due to canker sores May reduce inflammation and pain associated with oral ulcers   → Lactobacillus acidophilus

Cardiovascular

Blood pressure (L. plantarum)

Eyes

Dry Eyes Possibly helps dry eyes (taken orally), Limosilactobacillus reuteri DSM17938

Gastrointestinal

Constipation & Bowel Regularity

• Constipation. May improve stool frequency and ease bowel movements   → L. acidophilus, L. casei Shirota, B. longum, B. lactis, B. breve Additional strain to consider: → L. reuteri (shown to increase bowel movements in chronic constipation)

IBS, IBD & Gut Inflammation

• IBS regulation May reduce bloating, abdominal pain, and bowel habit dissatisfaction   → L. plantarum, L. rhamnosus, B. infantis, B. longum

• IBD, Crohn’s, colitis May reduce inflammation and support mucosal healing   → L. plantarum, B. breve, B. longum, L. casei

• “Gut inflammation” / immune modulation May reduce inflammatory markers and support gut barrier integrity   → L. plantarum, B. longum, L. paracasei

Diarrhea & Antibiotic Recovery

• Antibiotic-related diarrhea One of the best-known uses of probiotics; may reduce incidence and severity   → L. acidophilus, L. casei, S. thermophilus, B. bifidum, L. rhamnosus GG

• Diarrhea (general, infectious, or C. difficile-associated) May reduce duration and recurrence   → L. acidophilus, L. casei, S. thermophilus, B. lactis, L. reuteri

• Gas & bloating may reduce fermentation-related symptoms and improve gut motility   → L. plantarum, B. infantis, B. breve

• Cold sores (oral herpes) may reduce recurrence and severity   → L. acidophilus (topical and oral use studied)

Lactose Intolerance & Digestive Enzyme Support

• Lactose intolerance may improve digestion of dairy and reduce symptoms   → L. plantarum, L. acidophilus, L. bulgaricus, S. thermophilus

• Stimulation of the digestive system/pathogen defense may enhance enzyme activity and inhibit harmful bacteria   → L. plantarum, L. salivarius, L. reuteri

Celiac & General GI Support

• Celiac support may reduce inflammation and support gut lining integrity   → B. breve, B. longum

• General gastrointestinal support May support microbiome balance, nutrient absorption, and mucosal health   → B. bifidum, B. breve, L. plantarum, L. casei

Genitourinary

• Antibiotic-associated yeast infections may improve and prevent antibiotic-associated yeast infections (divided views on this)   → Lactobacillus, L. acidophilus

• General vaginal health (pH balance, microbiome support). Helps maintain normal pH and supports vaginal flora balance, especially in bacterial vaginosis (BV)   → L. rhamnosus, L. acidophilus, S. thermophilus, L. plantarum, L. reuteri. Additional strains to consider: → L. gasseri (produces hydrogen peroxide, stabilizes vaginal pH) → L. fermentum (restores flora post-antibiotics, supports vaginal immunity) → L. salivarius (inhibits vaginal pathogens, supports mucosal health)

• Prevention and treatment of urinary tract infections (UTIs) supports urinary tract health and may reduce recurrence of UTIs   → Lactobacillus, L. rhamnosus. Additional strain to consider: → L. reuteri (shown to reduce UTI recurrence when paired with L. rhamnosus)

• Bacterial vaginosis (BV) helps restore healthy vaginal flora and reduce BV recurrence   → L. rhamnosus, L. reuteri, L. acidophilus, L. gasseri

• Vaginal thrush (Candida overgrowth) may reduce symptoms and recurrence when used alongside antifungal treatment   → L. reuteri, L. fermentum

• HPV persistence (emerging evidence) May help reduce HPV viral load and persistence   → L. gasseri

• Potential help with menopausal symptoms when used with isoflavones (soy products) - because of potential estrogenic effects when certain probiotics (Lactobacillus rhamnosus, Lactobacillus casei, Bifidobacterium adolescentis, and Bifidobacterium longum) are taken with isoflavones (genistein, daidzein, and/or glycitein), they may help with menopausal symptoms. These probiotics may help soy/isoflavones work more effectively.

Musculoskeletal

• Lactobacillus casei has been shown to reduce CRP and TNF-α levels in rheumatoid arthritis (RA); and may improve joint pain and swelling

• Lactobacillus rhamnosus GG supports gut barrier integrity; may reduce systemic inflammation and inhibit pathogenic bacteria

• Lactobacillus plantarum enhances anti-inflammatory cytokines (e.g., IL-10); may reduce joint stiffness and oxidative stress

• Lactobacillus reuteri modulates immune response; shown to reduce inflammatory markers in gut and joints

• Bifidobacterium longum reduces intestinal permeability, may lower systemic inflammation, and support immune tolerance

• Bifidobacterium breve Shown to reduce inflammatory cytokines; may help with allergic and autoimmune inflammation

• Bacillus coagulans studied in RA patients—improved pain scores, disability indices, and inflammatory biomarkers

• Lactobacillus acidophilus may reduce gut-derived inflammation, support microbiome balance and immune modulation

Neurologic

Brain function (B. longum)

• Lactobacillus reuteri May reduce pain perception and improve social behavior; studied in autism and neuroinflammation models

• Bifidobacterium bifidum Supports B-vitamin synthesis (e.g., B12, K), which are essential for brain health and neurotransmitter balance

Skin

• Acne May help reduce inflammation, balance skin microbiome, and improve barrier function   → L. acidophilus, L. bulgaricus, L. bifidum, B. breve

• Eczema / Atopic dermatitis May reduce severity and recurrence, especially in infants and children   → L. acidophilus, L. rhamnosus, L. plantarum, B. breve Additional strain to consider: → B. bifidum (shown to reduce eczema symptoms and improve immune tolerance)

• Skin hydration & anti-photoaging (NIH Dec 2015), may improve skin hydration and reduce UV-induced damage   → L. plantarum Additional strain to consider: → L. fermentum (shown to enhance skin elasticity and reduce oxidative stress)

• Anti-aging / Skin clarity May improve skin texture, reduce fine lines, and support collagen integrity   → B. breve Additional strain to consider: → L. reuteri (supports skin barrier and reduces inflammatory markers) 

Mental Health

• Anxiety. May reduce anxious behavior and modulate neurotransmitter activity via the gut-brain axis   → L. plantarum, L. casei, L. rhamnosus GG, L. helveticus, B. longum

• Depression. May improve mood and reduce depressive symptoms through serotonin and cytokine modulation   → L. casei, L. plantarum, B. infantis, B. longum

• Gut bacteria & serotonin production. Gut microbiota play a key role in serotonin synthesis and regulation—up to 90% of serotonin is produced in the gut   → B. infantis, L. plantarum, L. rhamnosus

• Stress resilience & emotional regulation. May reduce cortisol levels and improve emotional processing   → B. longum, L. helveticus, L. rhamnosus GG

• Cognitive function & brain fog. May support memory, attention, and reduce neuroinflammation   → L. plantarum, B. bifidum, L. reuteri

Cholesterol

• Shown to reduce LDL and total cholesterol and may help increase HDL - improvinh lipid profiles and reducing oxidative stress

• Lactobacillus reuteri NCIMB 30242. One of the most studied strains for cholesterol reduction   → May lower LDL by ~12%, total cholesterol by ~9%, and reduce CRP and fibrinogen levels

• Bifidobacterium lactis. May modestly reduce LDL and total cholesterol; also supports blood sugar and weight regulation

• Lactobacillus acidophilus. May help reduce total cholesterol and triglycerides, especially when paired with other strains

• Lactobacillus casei may improve lipid metabolism and reduce LDL levels in some populations

• Lactobacillus helveticus has been shown to reduce blood pressure and cholesterol in clinical trials; often used in fermented dairy

• Bifidobacterium longum may reduce cholesterol absorption and improve lipid profiles via bile salt hydrolase activity

Diabetes 

• L. plantarum helps regulate blood sugar. It decreases insulin sensitivity and increases glucose metabolism.

Immunity 

• Immune Support -Supports immune resilience, modulates inflammation, and enhances gut barrier integrity   → L. plantarum, B. lactis, B. bifidum Additional strains to consider: → L. paracasei – boosts natural killer (NK) cell activity, modulates Th1/Th2 immune balance → B. longum – supports immune tolerance, reduces systemic inflammation → L. fermentum – antioxidant effects, enhances respiratory immunity

• Antimicrobial activity / May help kill resistant bacteria. Shown to inhibit pathogenic bacteria via bacteriocin production and gut lining modulation → Lactobacillus GG (L. rhamnosus GG)   → May reduce colonization of antibiotic-resistant strains during treatment

Other

Many probiotics help to increase several B vitamins. 

Several strains may help to reduce body odor: Bifidobacterium longum, Lactobacillus plantarum, and Lactobacillus acidophilus can help rebalance skin microbiota and inhibit odor-causing bacteria like Corynebacterium and Staphylococcus species   → Often used in topical probiotic deodorants, Lactobacillus fermentum 

and Lactobacillus reuteri. 

Some probiotics may help with weight loss like L. gasseri may help in reducing abdominal and visceral fat. L. rhamnosus and B. lactis may support weight management via appetite regulation and fat metabolism.

Cold sores (oral herpes). May reduce recurrence and severity → L. acidophilus (topical and oral use studied)

Note: It has been suggested that probiotic deficiencies may result in obesity, metabolic syndrome, nonalcoholic fatty liver, IBS, atherosclerosis, diabetes I, autism, allergy asthma, and celiac disease, constipation (yeast-based), diarrhea

Side Effects

Gas, bloating, constipation (especially yeast-based probiotics), stomach upset, illness in diseased and immunocompromised, increased metabolic activities, allergic reactions, headaches (from amines in fermented foods), allergy-type symptoms, particularly respiratory and eye symptoms (histamine-producing probiotics: L buchneri, L helveticus, L hilgardii, and Streptococcus thermophilus)

Cautions/Contraindications

Some probiotics may be inappropriate for those with lactose intolerance, severe chronic illness, a history of a bowel resection, and some postsurgical patients. Probiotics can also stimulate the immune response and cause more inflammation in some people with immunocompromising conditions. These individuals should consult their healthcare providers before taking probiotics. Some people with autoimmune conditions might also have an altered microbiome; adding certain organisms from probiotics sometimes makes things worse. 

FORMS

Capsules, tablets, liquid, suppositories, powders, gummies, gel caps, yogurts (see below)

Note: Some probiotics are destroyed by stomach acid, and some probiotics can be destroyed by antibiotics if taken at the same time

RECOMMENDED BRANDS  

What condition (above) are you trying to take care of? Which probiotic below has what you need?

Note: some probiotics mentioned below have more than one strain.

• Align® Probiotics - capsule - (Bifidobacterium longum) Available over-the-counter in many retail pharmacies

• Culturelle® Probiotics - (Lactobacillus rhamnosus) capsules - often used for the prevention of antibiotic and travel-associated diarrhea - Available over-the-counter from many retail pharmacies

• Dr. Mercola® Complete Probiotics - capsules - (Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus brevis, Bifidobacterium longum, Lactobacillus salivarius, Lactobacillus thermophilus, Bifidobacterium bifidum). (order through the Fullscript link here) 

• Florastor capsules (Saccharomyces boulardii) are often used to help prevent C. diff - Available over-the-counter in many retail pharmacies.

• Garden of Life® Dr. Formulated Probiotics Mood+ - capsules - 50 Billion (Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus helveticus, Lactobacillus paracasei, Lactobacillus casei, Lactobacillus brevis, Lactobacillus rhamnosis, Lactobacillus bulgaricus, Lactobacillus gasseri, Bifidobacterium salivarius, Bifidobacterium lactis, Bifidobacterium longum, Bifidobacterium bifidum, Bifido breve, Bifidobacterium infantis, Bifidobacterium longum) (order through Fullscript link here)

• GNC Probiotic Complex - capsules Lactobacillus acidophilus, Bifidobacterium bifidum, Bifidobacterium animalis (Available through Amazon link here)

• Jarrow Formulas® Saccharomyces Boulardii + MOS - capsules (order through Fullscript link here)

• Microbiome Labs Mega SporeBiotic (Acillus indicus, Bacillus licheniformus, Bacillus subtilis, Bacillus coagulans) - capsules (order from Fullscript link here)

• Nature's Bounty® Probiotic 10 capsules (Lactobacillus plantarum, Lactobacillus paracasei, Lactobacillus acidiphilus, Lactobacillus brevis, Lactobacillus casei, Bifidobacterium lactis, Lactobacillus salivarius, Lactobacillus bulgaricus) - Available over-the-counter in some retail pharmacies

• NOW® Probiotic-10™ 100 Billion capsules - Lactobacillus acidophilus, Bifidobacterium lactis, Lactobacillus plantarum, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus paracasei, Bifidobacterium breve, Streptococcus thermophilus, Lactobacillus salivarius, Bifidobacterium longum (available through Amazon link here)

• Visbiome (IBS) - Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus paracasei, Lactobacillus delbruekii/bulgarus, Streptococcus thermophilus, Bifidobacterium longum, Bifidobacterium breve, Bifidobacterium infantis (available through Amazon link here)

Women's

• Nature's Way® 3-in-1 Probiotic Gummy - Women's - Orange Flavored (Bacillus coagulans)-Available over-the-counter in some retail pharmacies.

• Garden of Life® Dr. Formulated Probiotics Once Daily Women's 50 Billion - Capsule Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus casei, Lactobacillus paracasei, Lactobacillus bulgaricus, Lactobacillus brevis, Lactobacillus reuteri, Lactobacillus salivarius, Lactobacillus fermentum, Lactobacillus gasseri, Lactobacillus rhamnosus, Bifidobacterium lactis, Bifidobacterium bifidum, Bifidobacterium breve, Bifidobacterium infantis, Bifidobacterium longum. (may be ordered from the fullscript link here)

Also - see specific yogurt brands below.

DOSAGE: 

As directed

The following are reported doses and may NOT be supported by evidence (reported by various sources i.e. WebMD, RxList, Epocrates, ConsumerLabs, German Commission E, NIH publications, and others). Read dosages and instructions carefully when available on the label.

Common Probiotic Foods Include:

Cheeses (Feta, Swiss, Provolone, aged cheese, cottage cheese), Kimshi, apple cider vinegar, many frozen yogurts, sauerkraut, tempeh, soy products, pickles, miso, kefir, olives, kombucha, sourdough bread, green peas, buttermilk, some soy drinks, bananas (under-ripe), spinach, blueberries, oatmeal, dandelion greens, asparagus, leeks, flax seeds and others.

Yogurts

Note: BE SURE TO READ THE LABEL TO FIND WHAT YOU ARE LOOKING FOR-ALL YOGURTS ARE NOT CREATED EQUAL

Probiotic Yogurts - Which One Do You Need? Common products include:

Stoneyfield Farms:

• Lactobacillus acidophilus

• Streptococcus thermophilus

• Lactobacillus bulgaricus

• Bifidobacterium BB-12® (often referred to as L. bifidus)

• Lactobacillus paracasei (sometimes labeled as L. casei)

• Lactobacillus rhamnosus

Dannon Yogurt (especially Activia and Lean and Fit)

• Lactobacillus acidophilus

• Lactobacillus bulgaricus

• Streptococcus thermophilus

• Bifidobacterium animalis subsp. lactis (marketed as Bifidus regularis)

Fage Greek Yogurt

• Lactobacillus acidophilus

• Streptococcus thermophilus (not Staph thermophilus—that’s a typo)

• Lactobacillus bulgaricus

• Bifidobacterium animalis

• Lactobacillus casei

Chobani Yogurt

• Lactobacillus acidophilus (misspelled as acidophalus)

• Streptococcus thermophilus

• Lactobacillus bulgaricus

• Bifidobacterium animalis (often labeled as bifidus)

• Lactobacillus casei

• Lactobacillus rhamnosus (included in some varieties)

Be certain to check the product that you are planning to purchase for the specific probiotic(s) you may need.

Prebiotic Foods

These are the foods that foster the growth of internal probiotic organisms. These include bananas (under-ripe), oats, asparagus, leeks, garlic, soybeans, chickory root, whole grains, onions, artichokes, dandelion greens, leeks, barley, apples, spinach, blueberries, flaxseed, and others.

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Additional Disclaimer: The material above is for informational purposes only. This information is not intended to diagnose or treat a condition. The uses listed above are tentative; some have or are undergoing research trials, but many are not FDA-approved. It is essential that you investigate these supplements further before deciding to use them. Check interactions and contraindications on sites like Drugs.com or WebMD. Do not attempt to treat a serious condition like liver, kidney problems, high blood pressure, heart disease, cancer, diabetes, or thyroid issues without discussing it with a healthcare provider first. If you are pregnant, do not use supplements without discussing it with your healthcare provider.