If you are considering adding probiotics to your daily routine, you may wonder how to tell if they are actually working. Kim Plaza, a registered nutritionist with the British Association for Nutrition and Lifestyle Medicine (BANT), explains that the benefits depend on your starting gut health, diet, lifestyle, and medications. In general, you might expect improvements in digestion, such as reduced bloating and increased energy levels.
Probiotics are live bacteria and yeasts often described as 'friendly' for the digestive system. They are found in foods like yoghurts and are also available as supplements. Plaza notes that beneficial bacteria are more efficient at fermenting fibre-rich foods and produce less gas, so a reduction in bloating can indicate a healthier gut microbiome.
Beyond digestion, probiotics can support the immune system, as 70 per cent of immune cells reside in the gut. They may help maintain the gut lining, improving nutrient absorption and blocking toxins. This can lead to better immune defences, skin health, and mood. For women, probiotics may also benefit vaginal health, UTIs, pregnancy, and menopause by supporting the exchange of microbes between the gut, vagina, and urinary tract.
Plaza highlights that the gut plays a key role in hormone regulation. Certain microbes, such as Lactobacilli and Bifidobacteria, can influence oestrogen levels, which affect vaginal health. These strains may be particularly beneficial for women, especially during menopause when hormonal fluctuations are common.
