What Are the Best Probiotics? 15 Healthy Bacteria Strains for Gut Support (2023)

Dealing with uncomfortable symptoms like bloating and gas? Or just looking to give your gut some much-needed TLC?

Discover 15 of the most useful bacteria strains to keep a lookout for in probiotic supplements and foods.

Posted by Nutravita, 25th March 2021


Probiotics come in many different shapes, sizes, and strengths. The live bacteria and yeasts are crucial for digestive health.

One of the most practical ways to benefit from them is in a supplement blend, such as these 15-strain complex capsules.

Wait, so the bacteria are alive? Eww...

Did this cross your mind when you first learnt about probiotics?

We’ve all been there! But don’t worry, there’s nothing to get freaked out about. In fact, they’re essential for gut wellbeing.

Still, with all of the complex names these healthy bacteria seem to have, it can be hard to know what the best probiotics are to prioritise in your diet.

So, let’s sift through the science and discover 15 of the most researched strains. Bring it on!

Oh, and one last thing before we start. Here’s the “order of play” for today, just in case you want to go to a particular section you’re most interested in:

What Are Probiotics?

➡️Are Probiotics Good for You… If So, How?

➡️10 Probiotic Foods to Get on Your Plate

15 Supportive Bacterial Strains for Your Gut

Where Can You Find the Best Gut Health Supplements?

What Are Probiotics?

Big topic!

But let’s get straight to the point. What are probiotics, exactly?

The NHS summarises them best:

“Probiotics are live bacteria and yeasts promoted as having various health benefits.”

Dietary supplements and certain types of food offer the most common sources of probiotics, which are often described as “friendly bacteria.”

(Video) Probiotics Benefits + Myths | Improve Gut Health | Doctor Mike

Are you picturing a happy, smiling bacteria right now?

Yup, us too…

Are Probiotics Good for You… If So, How?

A resounding “yes!

If there’s one big thing to focus on when it comes to the gut and healthy digestion, it’s balance.

Namely, bacterial balance. And taking the right approach to probiotics can help you achieve this.

After an illness or infection, the gut is often one of the hardest-hit parts of the body.

You’ve most likely dealt with the symptoms of stomach upset or “runny tummy” at some point in life. A one-person party in your bathroom for hours on end?

No thanks. Never again, if we can help it!

But if you do need to address a troubled gut, what can you do to aid its recovery?

Well, probiotics are used to bring the gut bacteria back to its natural balance.

And as the likes of WebMD outline, probiotics can be used to support the body in many ways, both in terms of digestion and broader wellbeing.

Direct and indirect benefits of probiotics may include:

  • Reducing IBS (Irritable Bowel Syndrome) and diarrhoea
  • Supporting heart health and blood pressure
  • Alerting the immune system when bad bacteria present a threat
  • Relieving constipation
  • Promoting brain and neurotransmitter function

    What Are the Best Probiotics? 15 Healthy Bacteria Strains for Gut Support (2)

  • RELATED: Yoga Sequence for Your Digestion

    10 Probiotic Foods to Put on Your Plate

    Let’s be real — trying to get all of the health essentials in your meals is a drag. It can feel like you’re spending half your day cooking which, unless you’re a chef by trade, isn’t ideal!

    While probiotic supplements can be the best bet for a well-rounded blend of bacteria, it’s always smart to consume a few probiotic-rich foods too.

    Here are ten of the top probiotic foods, as listed by BBC Good Food:
    What Are the Best Probiotics? 15 Healthy Bacteria Strains for Gut Support (3)

    • Cheese (aged and soft)
    • Kefir
    • Kimchi
    • Kombucha
    • Miso
    • Natto
    • Olives (green)
    • Sauerkraut
    • Tempeh
    • Yoghurt

    Now, you might be wondering…

    How can I find all of the foods above — and what are the best probiotic sources to choose?

    Some of the more exotic-sounding foods on the list (e.g. natto and tempeh) may not be sold in the supermarkets like Tesco and Aldi.

    Local health stores and world food stores are typically a good bet. Otherwise, there’s always online shopping.

    In terms of sources, yoghurt, cheese, and green olives are probably the easiest to come by.

    Always make sure that food products such as yoghurt contain live or active cultures, though.

    Also, when you’re browsing the aisles, opt for options that aren’t packed with sugar. Without pointing any fingers, a few suppliers can be sneaky like that!

    via GIPHY

    15 Supportive Bacterial Strains for Your Gut

    Heads up — this is going to be the nerdiest section of the article. But it’s also an important one when considering what the best probiotics are.

    (Video) What Is the Best Probiotic for Your Gut Health?

    We’ll do our best to keep it as streamlined as possible, though. Here’s a quick run-through of 15 of the top probiotic bacteria to include in your diet:

    1. Lactobacillus Acidophilus

    Found naturally in human intestines, Lactobacillus acidophilus (L. acidophilus) is a key feature in foods such as miso.

    This type of bacteria is associated with relief from constipation, diarrhea, and symptoms of lactose intolerance. A multi-tasker, indeed!

    2. Streptococcus Thermophilus

    S. thermophilus is often used as a starter culture in fermented dairy products, e.g. yoghurt and cheese.

    It tends to hang out in the digestive, genital, and urinary systems. More importantly, though, these powerful bacteria can help with preventing infections (such as C. diff and pneumonia).

    3. Bifidobacterium Bifidum

    Known to aid gut inflammation following antibiotic use, B. bifidum is one of the most dominant probiotic bacteria seen in mammals.

    4. Lactobacillus Rhamnosus

    Mightily impressive from a scientific point of view — to date, L. rhamnosus has been investigated in over 200 clinical trials and 800 studies.

    This body of research includes studies looking at how the bacteria can help with IBS, eczema, and allergies.

    5. Lactobacillus Plantarum

    L. plantarum is found in fermented plant foods and vegetables, such as sauerkraut.

    It’s widely used within the food industry as a starter culture and has an array of potential medical uses.

    6. Bifidobacterium Breve

    Antimicrobial by nature and a vital part of what makes up human breast milk, B. breve has a helpful role to play in warding off pathogens.

    7. Bifidobacterium Longum

    Is weight management a health priority for you at the moment?

    You might be interested to take note of B. longum, which has the ability to reduce specific markers of obesity.

    8. Lactobacillus Casei

    With a broad temperature and pH range, the positive effects of L. casei on diarrhea are well-established in medical research.

    What Are the Best Probiotics? 15 Healthy Bacteria Strains for Gut Support (4)

    9. Lactobacillus Lactis

    L. lactis is a lactic acid-producing bacteria (the clue is in the name!) It assists in preserving foods such as buttermilk and cheese.

    What’s more, it’s known to benefit the immune system, heart, and skin.


    10. Lactobacillus Reuteri

    Heavily studied worldwide, this bacteria has been trialled for bone health and GI tract support, as well as supporting the health of gums and teeth.

    As of 2021, at least 224 clinical trials on L. reuteri have taken place. You could say it’s in demand!

    11. Lactobacillus Brevis

    L. brevis is celebrated for its antimicrobial properties and tendency to fighting food pathogens.

    It’s also great for increasing antioxidant activity in the body.

    12. Lactobacillus Bulgaricus

    There’s no more elegant way to say it — your gut flora loves L. bulgaricus.

    Having enough of this bacteria in your system can improve digestion and provide relief from IBS symptoms.

    13. Lactobacillus Salivarius

    Viewed as being a promising probiotic species, the benefits of L. salivarius include the alleviation of flatulence and cytokine suppression.

    14. Bifidobacterium Lactis

    B. lactis is described as a “superstar for gut health.” Potential health advantages of this bacteria in mammals are fat loss, improved glucose tolerance, and heart protection.

    15. Lactobacillus Helveticus

    Most types of Swiss and Emmental cheese are made with L. helveticus. It gives a nutty, wholesome flavour (to prevent the cheeses from tasting bitter).

    In terms of health, the final bacteria on our list is known to enhance nutrient bioavailability and protect from pathogens found in food.

    Done! 15 of the most beneficial types of gut bacteria, according to science. Now you’ve got a firm idea of what to look for, how can we feed your digestive systems with enough of all of these bacteria?

    We’ve already discussed foods with high amounts of probiotics, so let’s move onto supplements.

    Where Can You Find The Best Gut Health Supplements?

    The quantity of gut health supplements on the market isn’t a problem — there’s a vast range of them available, both online and in high street stores. But quality?

    Now that can be an issue…

    How can you ensure that you get your hands on the best of the best for a more balanced, calmer digestive system?

    Hmm. Good question.

    We figure there are three main ways to go about this:

    First, there’s the quality and quantity of the ingredients.

    When you’re mulling over what the best probiotics are, pay attention to the number of CFU (colony-forming units) included. You can think of this as the amount of live or viable bacteria in each dose.

    For example, the Bio Complex Cultures for Digestive Health contain a whopping 40 billion CFU per serving for your gut to feast on.

    (Video) Top 6 Probiotic Supplements: Choosing the Best for You and Your Gut Health

    Other factors to be aware of, in terms of quality, are:

  • Does the supplement have any artificial colours or flavours?
  • Is it GMO-free?
  • Where are the ingredients sourced?
  • Is it easy to swallow?

  • Onwards!

    The second thing to get clarity on when you’re doing your research is the price of the product.

    Currently, Nutravita’s 15-strain probiotic supplement is priced at £14.39 (as of March 2021). You get a month’s supply of 40 billion CFU capsules.

    In comparison, Holland and Barrett probiotics with 20 billion CFU cost £18.99.

    Finally, once you’ve taken a look at the quality and price of the supplement, read through some of the customer reviews.

    The likes of Amazon are a handy place to see what other people are saying. You’ll see the reviews near the bottom of each product page.

    Again, let’s take the Bio Cultures Complex probiotic as an example. It has over 3,700 ratings on Amazon.co.uk, with an average score of 4.5/5.

    What’s neat is that you can browse for reviews that mention certain words (see the images below).

    In this case, the word “bloating” is featured in 123 reviews, whereas “IBS” is included in 79 reviews:
    What Are the Best Probiotics? 15 Healthy Bacteria Strains for Gut Support (7)

    What Are the Best Probiotics? 15 Healthy Bacteria Strains for Gut Support (8)
    By conducting research in this way, you can get a sense of how the supplements are helping people who bought them for specific health reasons.

    Thanks for sticking with us!

    We hope your brain’s not too fried from all of those funky bacteria names — they’re a mouthful to pronounce and a “head-full” to remember!

    Don’t hesitate to reach out to the Nutravita team if you have any further questions about what the best probiotics are for gut health.

    Alternatively, you can glance through our range of GMO-free digestive aid supplements.

    To healthier days,
    What Are the Best Probiotics? 15 Healthy Bacteria Strains for Gut Support (10)

    P.S. Want to share your new knowledge of probiotics with family or friends?

    Use the social share buttons at the top of this page to forward on however you wish.


    Co-written by Declan Davey - Health Copywriter

    SUGGESTED READING: Vitamin D3 and K2 — Why Is Their Nourishing Partnership So Good for the Body?

    **Disclaimer: Nutravita’s blog content is for informational purposes only. It should not be viewed as a substitute for professional medical advice or guidance. If you are worried about your health, we recommend that you contact your doctor. Please do not ignore your doctor’s advice because of any information on https://www.nutravita.co.uk/.

    All prices correct at time of publishing, these may change without notice. Please visit our website for up to date pricing.

    Image attributions: Illustration by Freepik Storyset


    What strains of probiotics are best for gut health? ›

    Some of the best probiotic strains for health include: Lactobacillus acidophilus. Lactobacillus acidophilus balances potentially harmful bacteria that can otherwise grow in your gut due to illness or antibiotics. Lactobacillus fermentum.

    What probiotic do doctors recommend the most? ›

    A general recommendation is to choose probiotic products with at least 1 billion colony-forming units and containing the genus Lactobacillus, Bifidobacterium, Bacillus or Saccharomyces boulardii, some of the most researched probiotics.

    What probiotic do gastroenterologists recommend? ›

    What is Align, the #1 Doctor and Gastroenterologist Recommended Probiotic Brand? Align Digestive Support Probiotic Supplement contains Bifidobacterium 35624™, a strain of probiotic that has been researched for over 20 years.

    How many strain of probiotic is best? ›

    Generally speaking, a multi-strain probiotic can be a good option as an everyday supplement to support gut health. Most high-quality, multi-strain probiotics contain around 5 or 6 different strains, but why not 10 or 15 strains?

    Which probiotics are actually effective? ›

    Bacteria-fermented foods are good sources of probiotics, including:
    • Active-culture yogurts.
    • Cheese.
    • Kefir.
    • Kimchi.
    • Kombucha.
    • Sauerkraut.
    15 Sept 2021

    Which probiotic is best for inflammation? ›

    In terms of probiotics, they said research indicated that Lactobacillus​ spp, bifidobacteria​, and Akkermansia muciniphil ​helped produce the inflammation-reducing SCFA butyrate.

    Which probiotics actually work? ›

    Although there are many claims made by probiotic products, there's now reliable, evidence-based support that certain probiotics — like Lactobacillus, Bifidobacterium (bacteria), and Saccharomyces boulardii (yeast) — are generally safe and helpful in specific conditions.

    What is the best gut health supplement on the market? ›

    The 5 Best Probiotic Supplements for Gut Health
    • YourBiology gut+ (Best for women)
    • Biotics 8 (Best for men)
    • 1MD Complete Probiotics Platinum.
    • VitaPost Probiotic 40-Billion.
    • BioTRUST Pro-X10.
    8 Sept 2022

    Should you take probiotic at night or in the morning? ›

    The ideal time to take probiotics is right before bed because "the gut is pretty inactive at night. If you think about it, you don't usually wake up in the middle of the night to poop,” says Patricia Raymond, MD, a board-certified doctor in both gastroenterology and internal medicine.

    What is the best supplement for gut health? ›

    Collagen, prebiotics and probiotics, turmeric and melatonin are among the most common supplements used. It's important to consult with your health care team before taking a supplement.

    What is the best probiotic for gut health and bloating? ›

    Recommended probiotic strains that have been well researched for bloating include:
    • Lactobacillus acidophilus NCFM. ...
    • Bifidobacterium lactis HN019. ...
    • Bifidobacterium lactis Bi-07. ...
    • Lactobacillus plantarum LP299v. ...
    • Bifidobacterium infantis 35624. ...
    • Bacillus Coagulans. ...
    • Saccharomyces cerevisiae CNCM I-3856.

    How do you know if it's a good probiotic? ›

    A good probiotic should contain at least 5 billion CFUs per dose in order to provide maximum benefit. Note that the delivery mechanism is very important here too. For example, 5bn CFUs in a BIO-tract tablet might deliver more probiotics to your gut than 75 billion CFUs in a regular veggie capsule.

    What is the most potent probiotic? ›

    Studies suggest that Lactobacillus and Bifidobacterium are the two most beneficial probiotic species. These bacterial species improve human health and protect you from diseases. So, most companies have developed formulas using Lactobacillus and Bifidobacterium species.

    How do I know if my probiotic is too strong? ›

    Signs You May be Taking Too Many Probiotics
    1. Diarrhea, Gas, Bloating, and other Digestive Symptoms. ...
    2. Headaches from Amines in Probiotic Foods. ...
    3. Certain Strains May Increase Histamine Levels. ...
    4. Certain Ingredients Can Cause Adverse Reactions. ...
    5. Probiotics May Increase the Risk of Infection for Some People.

    How many billions do you need in a probiotic? ›

    As a general rule, a probiotic should provide at least 1 billion CFUs (colony forming units, i.e., viable cells), with doses typically ranging between 1 billion and 10 billion CFUs daily for adults. This is explained in the Probiotic Supplements Review, which includes ConsumerLab.com's tests of popular probiotics.

    How many billion strains of probiotics should I take? ›

    Count the Colony Forming Units (CFUs)

    How much you need varies with different types and what you want to treat. There's no general rule to follow. Most doses range from 1 to 10 billion CFUs that you take once or twice a day.

    What medications should not be taken with probiotics? ›

    Some medications that may interact with certain probiotics include: antibiotics, antifungals (such as clotrimazole, ketoconazole, griseofulvin, nystatin).

    Should probiotics be refrigerated? ›

    Many probiotic bacteria are naturally sensitive to heat and moisture. Heat can kill organisms and moisture can activate them within pills, only to die due to lack of nutrients and a proper environment. These products should ideally be refrigerated and kept out of humidity.

    What vitamin removes inflammation? ›

    Vitamin C. Vitamin C, like vitamin D, is an essential vitamin that plays a huge role in immunity and inflammation. It's a powerful antioxidant, so it can reduce inflammation by neutralizing free radicals that cause oxidative damage to your cells ( 55 ).

    What heals inflammation in the gut? ›

    Increase fiber intake.

    Naturally increasing fiber is one of the best ways to improve the important gut microbiome. Some ways to increase fiber include eating more fruits, vegetables, and whole grains.

    What stops inflammation in the gut? ›

    How to Improve Gut Health Naturally and Reduce Inflammation
    • Eat probiotic foods to boost good gut bacteria. ...
    • Add prebiotic foods to feed the gut microbiome. ...
    • Practice stress-management techniques. ...
    • Stay active to keep your body healthy.

    What happens to your gut when you start taking probiotics? ›

    Because microbes used as probiotics already exist naturally in your body, probiotic foods and supplements are generally considered safe. They may trigger allergic reactions, and may also cause mild stomach upset, diarrhea, or flatulence (passing gas) and bloating for the first few days after starting to take them.

    How long does it take for probiotics to kick I? ›

    The short answer: It takes most people 2 to 3 weeks to feel significant benefits when they start taking probiotics. That's because probiotics need time to accomplish their three key goals: increase your good bacteria count, decrease your bad bacteria count, and reduce inflammation.

    How long should you take probiotics for? ›

    Bottom Line: For most conditions, take probiotics for at least 3-4 weeks to see if they work for you. Acute diarrhea and food intolerances are exceptions to these guidelines.

    What are the main supplements to rebuild the gut wall? ›

    If you've been diagnosed with leaky gut syndrome, supplements may help restore intestinal barrier function.
    Some supplements and treatments that may be beneficial in the treatment of leaky gut syndrome may include:
    • zinc.
    • L-glutamine.
    • collagen peptides.
    • probiotics.
    • fiber.
    • DGL.
    • curcumin.
    • berberine.

    What vegetables heal the gut? ›

    Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

    How do I get a super healthy gut? ›

    Eating a plant-based diet that includes fermented foods and fiber from colorful fruits and vegetables, having healthy sleep habits and managing stress levels are other ways to support a healthy gut. If you want to adopt a healthier lifestyle, start easy with small diet changes and build from there.

    Should I take a probiotic with food or on an empty stomach? ›

    Probiotics are most effective when taken on an empty stomach. Taking probiotics at least 30 minutes before a meal will reduce the time it takes for the good bacteria to get to your gut. Probiotics are dietary supplements containing beneficial bacteria naturally occurring in your intestinal tract.

    How long after taking a probiotic can you drink coffee? ›

    “Don't take a probiotic supplement with hot food and drinks such as tea or coffee as this can lessen the chance of the bacteria getting to your gut unharmed. Give it 30 minutes after taking them before you reach for the teapot.”

    Can you drink coffee with probiotics? ›

    So, the simple answer is that no, you don't need to worry about taking probiotics at the same time as you are enjoying your morning coffee, though ideally, I would swallow your probiotic supplement with a sip of water, in between sips of the delicious brown stuff (or any other hot drink you like to imbibe at breakfast- ...

    What should I drink everyday for gut health? ›

    To improve your digestive health, consider adding one or more of the following healthy drinks to your diet.
    • Kombucha. Made by fermenting yeasts and bacteria with sweetened tea, kombucha is a refreshing, lightly carbonated drink that's rich in probiotics. ...
    • Ginger Tea. ...
    • Lemongrass Tea. ...
    • Peppermint Tea. ...
    • Fennel Tea. ...
    • Coffee. ...
    • Water.
    27 Nov 2019

    What supplements should I take to clean my gut? ›

    Probiotics – adding a probiotic supplement may be a great way to improve health. It is often called “helpful” or “good” bacteria because they cleanse the gut for it to be healthy. Good gut health is important for keeping your system healthy.

    What can I take daily for gut health? ›

    Sweet potatoes, spinach, beets, carrots and fennel are full of naturally gut-enhancing fiber. Besides fruits and vegetables, whole grains are a rich source of fiber, too. Fermented foods like yogurt, kimchi, sauerkraut and kombucha are also prized for their gut-boosting abilities, thanks to the presence of probiotics.

    Do probiotics help with belly fat? ›

    Probiotics may help you lose weight and belly fat

    In particular, studies have found that certain strains of the Lactobacillus family can help you lose weight and belly fat. In one study, eating yogurt with Lactobacillus fermentum or Lactobacillus amylovorus reduced body fat by 3–4% over 6 weeks (29).

    What probiotics help with weight loss? ›

    Specific strains belonging to the genus Lactobacillus and Bifidobacterium were the most used and those that showed the best results in reducing body weight. Both probiotics and synbiotics have the potential to help in weight loss in overweight and obese populations.

    Which is better Bifidobacterium or Lactobacillus? ›

    While both Bifidobacterium and Lactobacilli bacteria share metabolic properties, Lactobacilli have a much higher level of phylogenetic, phenotypic, and ecological diversity and have over 170 recognized species.

    Do probiotics actually improve gut health? ›

    Probiotics may restore the composition of the gut microbiome and introduce beneficial functions to gut microbial communities, resulting in amelioration or prevention of gut inflammation and other intestinal or systemic disease phenotypes.

    What are the 3 types of probiotics? ›

    While there are 1000s of specific probiotic species, there are really only three different types of probiotics.
    Only 3 Main Types of Probiotics
    • Lactobacillus and Bifidobacterium Blends.
    • Saccharomyces boulardii, a beneficial yeast.
    • Soil-Based Blends, usually Bacillus species.
    27 Apr 2019

    What probiotic contains both Lactobacillus and Bifidobacterium? ›

    TruBiotics Daily Probiotic

    TruBiotics contains two of the most popular and studied strains – Lactobacillus acidophilus and Bifidobacterium animalis -- both used to help the digestive tract and improve the body's fight against infections.

    Which gut bacteria is best? ›

    Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation and enhance gut health ( 14 , 15 ).

    How long does it take for probiotics to heal your gut? ›

    If you are taking a high quality, multispecies and multistrain supplement, you can expect to notice initial improvements and health benefits of probiotics in your digestion as early as the first 1-2 weeks after starting your probiotic. Depending on how sensitive you are, many people feel a difference after a few days.

    What are the signs that probiotics are working? ›

    But there are some common indicators that they may be working for you.
    • Less stomach pain. For some people, certain probiotics can help with stomach pain and cramps. ...
    • More frequent poops. ...
    • Less bloating. ...
    • Improved sleep. ...
    • Better mood, memory, and mental clarity. ...
    • Fewer vaginal infections.
    20 Jul 2022

    What is a trusted brand for probiotics? ›

    Align is arguably the most clinically studied brand on the market that shows beneficial effects,” says Wallace, who touts the product for relieving abdominal discomfort, gas and bloating. He recommends this supplement—which features a patented probiotic strain—for those with irritable bowel syndrome (IBS).

    What helps repair your gut? ›

    10 Foods This Nutritionist Eats That Support a Healthy Gut
    • Sauerkraut. Sauerkraut (“sour white cabbage” in German) is fermented cabbage that provides the body with lots of good bacteria. ...
    • Asparagus. Asparagus works as a prebiotic. ...
    • Pineapple. ...
    • Onion. ...
    • Garlic. ...
    • Bone broth. ...
    • Apple cider vinegar. ...
    • Kimchi.

    What are 3 food items that contain a high amount of probiotics? ›

    The most common fermented foods that naturally contain probiotics, or have probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses.

    What is the most common probiotic? ›

    The most common types of microorganisms used as probiotics are lactic acid bacteria and bifidobacteria, although other bacteria and certain yeasts are also used [17].


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