Should I Be Taking a Probiotic? Here’s What You Need to Know

If there’s one supplement most of my clients have questions about, it’s probiotics. Maybe you’ve been told by a friend or seen an ad promising better digestion, less bloating, and a happier gut. But here’s the thing: probiotics aren’t always the magic bullet we’re led to believe.

Let’s break down when a probiotic might support your gut—and when it might not.

What Exactly Are Probiotics?

Probiotics are live bacteria and yeasts that, when consumed in the right amounts, provide health benefits. Think of them as friendly visitors helping keep things balanced in your digestive system.

You’ll find them in foods like:

  • Yogurt with live cultures

  • Kefir

  • Sauerkraut and fermented vegetables

  • Miso and tempeh

And, of course, in supplement form: capsules, powders, liquids, gummies—you name it.

But probiotics are just one piece of the gut health puzzle.

Prebiotics vs. Probiotics: What’s the Difference?

A quick refresher:

  • Prebiotics = Food for your gut bacteria (fibers from plant foods like garlic, onions, asparagus, apples).

  • Probiotics = The actual live bacteria.

  • Postbiotics = Compounds your good bacteria produce (like short-chain fatty acids).

Supporting your gut means looking at all three—not just popping a probiotic.

When a Probiotic Might Help

  1. You’ve just finished antibiotics: Antibiotics can wipe out beneficial bacteria. Probiotics may help replenish them.

  2. You struggle with regularity: For some people, specific probiotic strains can support more consistent bowel movements.

  3. You’re dealing with gut infections: Certain situations call for targeted probiotic strains—always best guided by a practitioner.

  4. Chronic stress or travel: Both can disrupt your gut ecosystem.

When Probiotics Might Not Be the Best Move

  • If you have SIBO (Small Intestinal Bacterial Overgrowth): Adding more bacteria can make symptoms worse.

  • If you’re already feeling bloated or gassy after meals: This could point to an underlying imbalance that needs a different root-cause approach.

  • If your symptoms haven’t changed after a month on a probiotic: Not all probiotics work for everyone. It may not be addressing your specific gut needs.

💡 Probiotic supplements are not a one-size-fits-all solution. I always recommend tailoring your gut support based on functional lab testing when possible.

How to Choose the Right Probiotic

If you’re considering adding a probiotic, keep these things in mind:

  • Check the strain and species: Not all strains do the same thing. Lactobacillus and Bifidobacterium are two common families, but there are many specific strains within each.

  • Look for clinically-studied strains: CFU (colony-forming units) count matters, but quality and research matter more.

  • Choose a product with guaranteed potency: It should guarantee CFUs through the expiration date, not just at manufacturing.

  • Make sure it fits your gut goals: Gut health isn’t just about adding in bacteria—it’s about creating the right environment for them to thrive.

The Bottom Line

You don’t always need a probiotic to have a healthy gut. Sometimes, the focus needs to be on:

  • Improving digestion

  • Supporting gut lining integrity

  • Feeding your good bacteria with a fiber-rich, diverse diet

That’s why, in my practice, I take a root-cause approach: looking at your gut’s unique needs first before recommending any supplement.

You’ve Got This… And I’m Here to Help.

If you’re feeling stuck wondering, “Do I need a probiotic? What kind? How do I know it’s working?”—you’re not alone.

Let’s figure this out together. Book your complimentary consult, and let’s uncover the next step for your gut health:

Jennifer Sinopoli