{"id":16607,"date":"2022-11-23T20:43:42","date_gmt":"2022-11-23T20:43:42","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=16607"},"modified":"2023-05-17T01:54:35","modified_gmt":"2023-05-17T01:54:35","slug":"a-full-guide-to-probiotics-from-a-dietitian","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/a-full-guide-to-probiotics-from-a-dietitian\/","title":{"rendered":"A full guide to probiotics from a dietitian\u00a0"},"content":{"rendered":"If you\u2019ve ever struggled with post-meal gassiness, needed to change to stretchy pants, or your gut just felt a bit off, you\u2019ve probably thought about adding probiotics to your routine. But with all the different strains, dosages and \u2026 wait, do I need to keep these in my refrigerator? Your search can quickly start to feel a bit overwhelming. Well, fear not! We\u2019re here to help you find your perfect match. Here\u2019s a guide with everything you need to know about probiotics: First, why do you need a probiotic?First things first, ask yourself: what are your health goals? Better digestion, skin health, sleep or immune health? Different probiotic strains support different areas of your health, so it\u2019s important to start by identifying the health concern you\u2019re looking to address and then you can start narrowing down your probiotic bystrain. Still feeling overwhelmed? Don\u2019t worry\u2014we got you! Some common probiotic strains and species:Bifidobacterium animalis: If you\u2019re struggling with regularity and need some help unclogging those bowels (yeah, there are probably nicer ways to say that) try a probiotic with this strain. This species is best known to help with occasional diarrhea, constipation (no more sending memes from the toilet!) and other types of common digestive woes. Plus, it also plays an important role in supporting the immune system and preventing infections within the GI tract.1Bifidobacterium breve: A glam squad that lives in your gut? Sign us up! Beauty and skin health starts from within, and this species promotes better hydration and elasticity in your skin. And similar to B. animalis, Breve can also provide digestive relief by aiding with the breakdown of food, specifically fiber, making it easier to digest.2Bifidobacterium longum: When life gets tough, it\u2019s time to look inward\u2014to your gut that is. Stress can impact all parts of life, including digestion and sleep so addressing it is essential. The longum species not only helps improve gut health, but also plays a vital role in aiding your body\u2019s stress response for better zZz\u2019s.3Lactobacillus acidophilus: If you\u2019re a lover of fermented foods like yogurt, kombucha, or kefir, then you likely have some of this strain taking up residence in your belly. And good on you, because it doesn\u2019t just promote healthy digestion butalso helps support everyday wellness.4 And if kombucha isn\u2019t your favorite, don\u2019t worry. Lactobascillus acidophilus isn\u2019t just found in foods, it\u2019s alsonaturally found in your mouth and GI tract. Lactobacillus reuteri: Yes, you can have it all! Well, at least you can come close to it with this strain of probiotic. It delivers great all-around support. Its benefits extend to your immune system, skin health, and digestive health.5Lactobacillus rhamnosus: Also living naturally in your gut, this helps reduce the risk for some GI infections, helps with occasional diarrhea and plays an important role in vaginal health. Some fermented foods contain L. Rhamnosus including some yogurts, kefir and certain cheeses.6Other (less common) types of probiotics:Saccharomyces boulardii (S. boulardii ): is a nonpathogenic yeast used to support the GI tract and promote regularity.Soil-Based Probiotics (Bacillus strains): are bacteria naturally found in the earth (soil). These are great for supporting the immune system, diversifying the microbiome and promoting GI health.Let&#8217;s talk CFUsWhy does everyone keep talking about CFUs? Is that like an NFT or something? Not quite. It\u2019s the unit we use to measure the dose of a probiotic. Here are the deets: CFU stands for colony forming units, which is the measure of alive and active microorganisms that are in the supplement. And probiotic doses can range from 5-100 billion CFUs. While we\u2019re often told the higher the CFU, the better or more potent the probiotic \u2013 this isn\u2019t always the case.What\u2019s matters most is to check the probiotic you\u2019re getting guarantees the potency (CFU amount) from the time of manufacturing to the time you take it.Pay close attention to the label as the manufacturer usually mentions something similar to \u201cFormulated to contain 20 billion CFUs and delivers a minimum of 10 billion CFUs through best buy date\u201d meaning it could contain anywhere from 10-20 billion CFUs depending on when you take it.Storing your ProbioticsListen, we know about all the houseplants you\u2019ve killed, but keeping your probiotics alive is your shot at redemption. Trust us- it&#8217;s easy! There are a few factors that affect their survival rate, including the moisture content, temperature and pH of their environment. So, storing your probiotics properly is vital. Also, the type of strain and species of probiotics you\u2019re taking also makes a difference. Some probiotics are shelf-stable and do not need to be refrigerated, while others do. But back to the easy part: most manufacturers provide care, we meanstorageinstructions for your new gut friends righton the packaging, so read those labels! Pro tip: store it in its original packaging, this often best ensures it\u2019ll last until the expiration date.Do Probiotics Expire?In short: Yes. Like everything else you eat, always look for the manufacturing date or expiration date. After this date, the potency on the bottle can no longer be guaranteed and you\u2019re probably not getting all the benefits. Generally, probiotics are often good for two years from the manufacturing date but check with the manufacturer if that information is unclear.Things to remember:Consider the reason why you are looking for a probioticLook into the type of strains and species that most support your needsCheck for the CFUs, expiration\/best buy date and storage instructionsWhat are some lifestyle tips to lessen post-meal gas? Read 8 tips to help reduce gas and bloating.About Holly:Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly\u2019s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!Do you have questions about supplements? Reach out to one of our experts, or take Persona\u2019s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever struggled with post-meal gassiness, needed to change to stretchy pants, or your gut just felt a bit off, you\u2019ve probably thought about adding probiotics to your routine. 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