After a Gut Reset? Try The Best Probiotics for Women

The gut is home to trillions of bacteria, which perform several functions in the human body. They aid digestion, protect against infection and synthesise neurotransmitters, such as serotonin. “Probiotics are microbes, including bacteria and yeasts, that confer a benefit to us across a variety of systems and functions,“ Rhian explains. As they naturally occur in fermented foods (think: kimchi, kefir and sauerkraut) some people question whether probiotic supplements are really necessary. But there’s good reason to invest in a quality probiotic. According to Sophie, stomach acid – which is powerful enough to corrode metal – doesn’t discriminate between good and bad bacteria. “Most of the bacteria consumed in food or liquid format is destroyed before it reaches the gut,” she says. Good probiotics ensure live bacteria survive digestion and can populate the gut.

Dr Megan Rossi tells us that an easy way to understand prebiotics is to think of them as “fertiliser“ for good bacteria in your gut. Fibrous foods and phytonutrients existing in fruit, veg and herbs are a great source of prebiotics. On the other hand, probiotics are the good bacteria themselves. “Generally speaking, if you’re getting a diverse range of plants in your diet – including legumes and wholegrains – then a prebiotic supplement is not typically needed,” she adds. The trouble is that modern diets often miss this mark. “On average, over half of our energy intake in the UK comes from ultra-processed foods,” says Lily Soutter, explaining that these low-fibre convenience foods are correlated with poor health markers and higher levels of bad gut bacteria. To ensure you’re getting ample prebiotics, Pow Food head nutritionist Sam Bourne recommends eating a varied diet with “30 different plant foods each week” – all of which can be found in the fresh gourmet dishes that constitute the brand’s Gut Health bundle.

The key thing to know is there is no one-size-fits-all effect with probiotics. But when your gut is healthy, you’ll find relief from symptoms spanning everything from indigestion to fatigue and general stomach upset. “Some of us will feel some of the more visceral benefits, like a reduction in bloating, better bowel movements, and less discomfort, within a few days,” says Rhian. “Other systemic benefits, like improvements in mood, skin, immune function, and metabolism may take longer. Some benefits of probiotics may not be noticeable at all–like their potential role in long-term illness. We now know that the health of the microbiome is implicated in a long list of disease states, including obesity, diabetes, cancer, cardiovascular disease, asthma, allergies, depression, Alzheimer’s, autoimmunity and more,” she continues. In short, supporting gut biodiversity with good bacteria from probiotics doesn’t just quell tummy troubles–it can help prevent disease and promote improved wellness overall. Below, the leading benefits of taking a probiotic.

• Gut Health: “Probiotics help maintain the balance of good bacteria in the
  gut, which supports digestion, regular bowel movements and better
  nutrient absorption,” Syn says. “They may also help reduce bloating and symptoms of irritable bowel syndrome.”
• Mental Health: According to Syn, “Emerging research shows that the gut and brain are closely connected: certain probiotic strains have been shown to reduce stress, anxiety and depressive symptoms by influencing the gut-brain axis.”
• Vaginal Health: “Probiotics can help maintain a healthy vaginal microbiome
  by promoting the growth of beneficial bacteria and suppressing harmful
  organisms,” explains Syn. “Some strains have been particularly effective in reducing the risk of yeast infections and bacterial vaginosis.”

How often women should take probiotics is on individual health needs, the specific probiotic strain, and the reason for taking the supplement. “Generally, it s recommended to take a probiotic daily to maintain a consistent level of beneficial bacteria in the gut and vaginal tract,” says Sekhon. “Taking probiotics consistently at the same time each day can help enhance their effectiveness.”

Probiotics are not one size fits all—meaning how soon one sees benefits varies from person to person. “It usually takes around 3 months to see changes in your microbiome,” Castro explains. “However, each person is different and you may feel benefits after 1-2 months. In my experience, the best way to accelerate the microbiome changes is to feed the probiotics daily. Add prebiotics, fiber, and polyphenols to feed the probiotics daily.”

According to Kearney, “speak with a Registered Dietitian or healthcare professional before implementing probiotics to identify the correct type and quality of the probiotic. Consuming an inaccurate strain could worsen symptoms or have a negative effect on health.”

She also outlines a few other things to keep in mind during your search: “Other factors to consider include the accuracy of strength by independent third-party testing, a high number of colony-forming units (CFUs), allergen information, being free from artificial additives, storage instructions, and the shelf life of the probiotic supplement to ensure its potency and effectiveness.”

With so many supplements on the market, finding the best one for you can be difficult. Dr Megan stresses the importance of three criteria when picking an effective probiotic: microbes have to be alive, they should be present in large numbers and crucially, have evidence of a health benefit – otherwise, they’re a waste of money and time. Look for high numbers of colony-forming units (CFU for short), which is the amount of viable bacteria in a given supplement.

Research also suggests that certain strains are more suited to different symptoms. ”Lactobacillus rhamnosus strains have been shown to benefit IBS symptoms as well as cognitive performance and mood,” says Rhian, with Dr Megan and Sophie adding that this type is especially good post antibiotics and for preventing stomach bugs. Other strains our experts recommend? Bifidobacteirum Longum for constipation, L. reuteri for UTI prevention and L. helveticus Rosell®-52, which has shown promise for alleviating stress through the reduction of cortisol. If in doubt, consult your GP for the best advice.

Kearney also cites Akkermansia muciniphila as an ingredient to look for: “Akkermansia muciniphila has been linked to lower levels of inflammation, improved glucose metabolism, and better insulin sensitivity, which are crucial in preventing metabolic disorders such as obesity and type 2 diabetes.”

“Probiotics that are good for vaginal health often contain specific types of beneficial bacteria,” Sekhon explains. “One of the most recommended strains is Lactobacillus acidophilus which can help maintain a healthy balance of bacteria in the vagina, preventing and treating bacterial vaginosis and yeast infections.” She also notes that probiotic-rich foods like yogurt with live cultures in your diet can support both vaginal and gut health.

There are many pros to taking probioitics. “They are known to improve gut health by balancing the intestinal microbiota, which can enhance digestion and alleviate symptoms of IBS, such as bloating, gas, and diarrhea,” Sekhon says. “Additionally, probiotics can strengthen the immune system, lowering the risk of certain chronic diseases. They are also associated with improved skin conditions, like eczema.”

With all of these positives in mind, why might someone decide to steer clear of probioitics? Sekhon details that they can cause digestive issues, such as gas, bloating, and diarrhea, particularly when first introduced into the diet. “People with compromised immune systems may face a higher risk of infections due to probiotic use,” she says, noting that because the probiotic industry is not strictly regulated, the quality, and efficacy of probiotic products can vary widely, leading to inconsistent results.

• Sahar Berjis is a registered dietitian and nutrition coach and the CEO of Inner Health Wellness.
• Adiana Castro is a registered dietitian nutritionist, clinical dietitian at Weill Cornell Medicine s Gastrointestinal, Metabolic, and Bariatric Surgery program and founder of Compass Nutrition.
• Meggie Connelly RDN, LDN, owner of Be Balanced Nutrition Services.
• Ella Davar, RD, founder of Gut-Brain Method.
• Lorraine Kearney, RD, CDN, is a a certified dietitian-nutritionist, adjunct professor at City University of New York, and CEO of New York City Nutrition.
• Sophie Medlin is a colorectal dietitian, lecturer at King’s College London and the head of nutritional research at Heights.
• Maggie Moon, MS, RD, a registered dietician based in Los Angeles.
• Dr. Megan Rossi is a gut health scientist, nutrition expert and the founder of The Gut Health Clinic.
• Dr. Lucky Sekhon is a board certified reproductive endocrinologist and infertility specialist and obstetrician and gynecologist who cares for patients at RMA of New York.
• Lilly Soutter is a renowned nutritionist who has developed Pow Food’s Gut Health Bundle alongside gut microbiome expert Sam Bourne.
• Rhian Stephenson, ND is a leading nutritionist and the founder of natural supplement brand Artah.
• Mia Syn is a registered dietitian, national on-air nutrition expert, and host of Good Food Friday on ABC News.