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Alex Manos | 05 Feb 2025 | Gut Health

Best Probiotic For Gut Health

Best Probiotic For Gut Health

Probiotics have become a mainstay in discussions about gut health, immunity, and overall well-being. However, their widespread adoption often outpaces the scientific understanding of how specific strains interact with distinct health conditions. A recent systematic review and meta-analysis, titled “Strain-Specificity and Disease-Specificity of Probiotic Efficacy,” (source) reviewed over 280 trials, concluding that there is strong evidence supporting the hypothesis that the efficacy of probiotics is both strain-specific and disease-specific.

This blog aims to help you understand probiotics better, and to help you select the most appropriate probiotic for your needs.

Understanding Probiotics

The term “probiotic” refers to live microorganisms that, when administered in adequate amounts, confer health benefits to the host. While many associate probiotics with general gut health, their effects are far from universal. This research underscores a pivotal point: probiotic efficacy is highly strain-specific and varies depending on the disease or condition being addressed.

This might seem overly technical, but this specificity has significant implications for both clinical practice and consumer use.

Choosing The Best Probiotic For Gut Health – Key Findings From The Research

1. Strain-Specific Effects

Before we go further let’s explain what we mean by strain specificity by using the example of Lactobacillus Rhamnosus GG, one of our all time favourite probiotics here at Healthpath.

Lactobacillus is the genera.

Rhamnosus is the species.

GG is the strain.

So, Lactobacillus Rhamnosus GG has been shown to be helpful in adult antibiotic associated diarrhoea where as Lactobacillus rhamnosus HN001 has been clinically trialled in pregnant and breastfeeding women, for postnatal depression and gestational diabetes.

We should be choosing a probiotic at the strain level. Many products don’t even give you that information!

2. Disease-Specific Efficacy

The research highlights that the therapeutic impact of a probiotic depends heavily on the targeted health condition. For example:

  • Gastrointestinal disorders: Certain strains effectively manage conditions like IBS, ulcerative colitis, and infectious diarrhoea.
  • Metabolic disorders: Probiotics show promise in managing obesity and type 2 diabetes by modulating gut microbiota and improving insulin sensitivity. However, efficacy varies widely across strains.
  • Mental health: Emerging research connects probiotics to mental health, particularly in conditions like anxiety and depression, through the gut-brain axis.

3. Dosing Matters

Another critical factor is dosage. Even a highly effective strain may fail if administered at suboptimal levels.

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With that in mind let’s look at the best probiotics for gut health by considering specific strains and conditions/symptoms.

Best Probiotics For Constipation

Bifidobacterium lactis HN019

Bifidobacterium lactis HN019 is one of the most well-studied probiotic strains for improving bowel regularity. Research suggests that it enhances gut motility by modulating the gut microbiome and increasing short-chain fatty acid production, which helps soften stool and promote bowel movements.

  • A clinical study found that individuals taking B. lactis HN019 experienced reduced intestinal transit time and increased bowel movement frequency  (source).
  • Other studies show that this strain is effective in reducing symptoms of functional constipation (source).

Lactobacillus reuteri DSM 17938 (BioGaia)

Lactobacillus reuteri DSM 17938, a strain found in BioGaia probiotics, has been shown to be particularly beneficial for constipation in both children and adults. This strain supports intestinal motility by influencing gut microbiota composition and reducing inflammation in the gut.

  • A study on children with functional constipation found that L. reuteri DSM 17938 significantly improved stool frequency and consistency after just four weeks of use (source).
  • In adults, supplementation with L. reuteri was associated with a reduction in bloating and abdominal discomfort, common symptoms of constipation (source).

How Probiotics Help with Constipation

Probiotics work by:

✔️ Increasing beneficial bacteria that improve gut motility
✔️ Producing short-chain fatty acids that soften stool
✔️ Enhancing gut-brain communication for better bowel function
✔️ Reducing inflammation that may contribute to slow digestion

Recommended Product: Biogaia and Everyday Max

You can read our blog dedicated to Lactobacillus reuteri DSM 17938 here.

Best Probiotics For Diarrhoea

Saccharomyces boulardii

Saccharomyces boulardii is a probiotic yeast known for its ability to support gut health and combat diarrhoea. Unlike bacterial probiotics, this yeast is resistant to antibiotics, making it particularly effective for antibiotic-associated diarrhoea.

  • A 2015 systematic review found that S. boulardii significantly reduced diarrhoea symptoms in adults and children caused by antibiotics (source).
  • A 2007 study found benefit in diarrohea caused by gastroenteritis (source).
  • Another study showed that S. boulardii was effective in preventing Clostridium difficile-associated diarrhoea, a common and severe type of infection-related diarrhoea (source).

2. Lactobacillus rhamnosus GG (LGG)

Lactobacillus rhamnosus GG is one of the most widely studied probiotic bacteria, particularly for diarrhoea prevention and treatment. It works by strengthening the gut barrier, modulating the immune system, and inhibiting harmful bacteria.

  • A study concluded that LGG significantly reduced the duration of acute diarrhoea in children and adults (source).
  • Research also supports its use for antibiotic-associated diarrhoea, with studies showing that taking LGG alongside antibiotics reduces the risk of developing diarrhoea (source, source).

How Probiotics Help with Diarrhoea

✔️ Restore gut microbiota balance
✔️ Reduce inflammation and gut irritation
✔️ Prevent harmful bacteria from growing
✔️ Improve digestion and stool consistency

Recommended Product: Advanced Daily Biotic and Saccharomyces Boulardii

Best Probiotics For Bloating

Lactobacillus plantarum 299v

Lactobacillus plantarum 299v is well-researched for its benefits in reducing bloating, particularly in individuals with irritable bowel syndrome (IBS) and functional gut disorders.

  • A 2012 study found that supplementation with L. plantarum 299v significantly reduced bloating and abdominal discomfort in IBS patients (source).

How Probiotics Help with Bloating

✔️ Reduce gas-producing bacteria in the gut
✔️ Improve digestion and gut motility
✔️ Lower inflammation in the gut lining
✔️ Strengthen the gut barrier to prevent excessive fermentation

Recommended Product: Ideal Bowel Support

Best Probiotics For Leaky Gut

Lactobacillus rhamnosus GG (LGG)

One of the most well-researched probiotic strains, Lactobacillus rhamnosus GG has been shown to strengthen the intestinal lining and reduce gut permeability.

  • A 2016 study highlighted that L. rhamnosus GG supports gut barrier function by increasing the production of tight junction proteins, which help seal gaps in the intestinal lining (source).

Recommended Product: Advanced Daily Biotic

Bifidobacterium lactis BB-12

Bifidobacterium lactis BB-12 is another probiotic strain with strong evidence supporting its role in gut health and barrier function.

  • Studies have shown that B. lactis BB-12 promotes the production of short-chain fatty acids (SCFAs), such as butyrate, which help nourish intestinal cells and reduce gut permeability (source).

How Probiotics Help with Leaky Gut

✔️ Strengthen the gut lining by increasing tight junction proteins
✔️ Reduce inflammation and oxidative stress
✔️ Support beneficial gut bacteria and balance the microbiome
✔️ Improve digestion and nutrient absorption

Recommended Product: Bifido & Fibre

Best Probiotic For Depression

Lactobacillus plantarum 299v

Lactobacillus plantarum 299v is a widely studied probiotic strain that has shown promise in improving mood and reducing depressive symptoms (source, source, source).

  • A 2024 study found that L. plantarum supplementation led to reduced depression and anxiety symptoms by modulating gut microbiota and increasing serotonin levels (source).
  • A 2025 study found this strain of probiotic led to metabolic changes that were linked to mitochondrial dysfunction, inflammation, oxidative stress, and gut microbiota disruption (source).

Recommended Product: Ideal Bowel Support

Best Probiotic For Stress

Bifidobacterium longum 1714

The gut-brain connection plays a crucial role in regulating mood, stress, and anxiety. Recent research has identified Bifidobacterium longum 1714 as a promising probiotic strain that may help manage stress responses and anxiety by influencing brain activity and the body’s stress hormone levels (source).

How Bifidobacterium longum 1714 Helps with Stress and Anxiety

  • Reduces Stress Hormones: Studies show that B. longum 1714 can lower cortisol, the hormone responsible for the body’s stress response (source).
  • Improves Mood and Cognitive Function: Research indicates that this strain enhances cognitive performance and emotional resilience, making it useful for individuals facing high-stress situations (source).
  • Supports Relaxation and Sleep: Another study found that B. longum 1714 helped improve sleep quality and reduced symptoms of anxiety, possibly due to its influence on neurotransmitters like GABA and serotonin (source).

Bifidobacterium longum 1714 is a promising probiotic strain for managing stress and anxiety. By reducing cortisol levels, improving cognitive resilience, and supporting relaxation, it offers a natural way to enhance mental well-being (source). While more research is needed to fully understand its mechanisms, current studies highlight its potential as a psychobiotic—probiotics that benefit mental health.

Recommended Product: ZenBiome Cope

How Probiotics Help with Depression

✔️ Improve gut microbiota balance
✔️ Reduce inflammation and oxidative stress
✔️ Enhance serotonin and dopamine production
✔️ Lower cortisol levels and stress response

Best Probiotic For Antibiotic Induced Diarrhoea

Antibiotic-induced diarrhea (AAD) is a common side effect of antibiotic use, as these medications disrupt the gut microbiome by killing beneficial bacteria along with harmful ones. Probiotics can help restore gut balance and prevent diarrhea. Two of the most well-researched probiotic strains for AAD are Lactobacillus rhamnosus GG and Saccharomyces boulardii.

Lactobacillus rhamnosus GG (LGG)

Lactobacillus rhamnosus GG is one of the most studied probiotic strains for preventing antibiotic-associated diarrhea. It works by restoring gut flora, strengthening the intestinal barrier, and reducing inflammation.

  • A meta-analysis found that L. rhamnosus GG significantly reduced the risk of AAD, particularly in children and hospitalised patients (source).
  • Another study showed that this strain helps prevent Clostridium difficile-associated diarrhoea, a severe form of AAD (source).

Saccharomyces boulardii

Saccharomyces boulardii is a probiotic yeast that helps protect the gut from antibiotic-related disruptions. Unlike bacterial probiotics, it is resistant to antibiotics, making it particularly useful when taken alongside antibiotic treatments.

  • A systematic review found that S. boulardii significantly reduced the incidence and duration of antibiotic-associated diarrhoea (source).
  • The same study concluded that S. boulardii was effective in reducing C. difficile infections, which are a major cause of severe diarrhoea following antibiotic use (source).

How Probiotics Help with Antibiotic-Induced Diarrhea

✔️ Restore gut microbiota balance after antibiotic use
✔️ Strengthen the intestinal barrier to prevent harmful bacteria from causing infections
✔️ Reduce inflammation and support immune function
✔️ Lower the risk of Clostridium difficile-associated diarrhea

For those taking antibiotics, Lactobacillus rhamnosus GG and Saccharomyces boulardii are two of the best probiotic strains to prevent antibiotic-associated diarrhea. These probiotics help restore gut balance, reduce inflammation, and prevent serious complications like C. difficile infections. Taking probiotics during and after antibiotic treatment can significantly improve gut health and prevent digestive issues.

Recommended Product: Advanced Daily Biotic and Saccharomyces Boulardii

Clinical and Practical Implications

1. Personalised Medicine

This research bolsters the case for precision medicine in probiotics. A “one-size-fits-all” approach is inadequate when considering the best probiotic for gut health, and healthcare providers should prioritise strain-specific recommendations tailored to individual patient needs.

2. Regulatory and Consumer Awareness

Probiotic products vary widely in quality and labelling accuracy. Regulatory bodies should push for clearer labeling, including strain specificity and evidence-based claims. Consumers, too, need education to make informed choices.

3. Future Research Directions

While the study provides robust evidence, it also underscores gaps in existing knowledge. Future research should explore lesser-known strains, long-term effects, and multi-strain formulations to broaden the therapeutic potential of probiotics.

Conclusion: So What Is The Best Probiotic For Gut Health?

The systematic review and meta-analysis cited at the beginning of this blog clearly shows us that to answer the questions ‘what’s the best probiotic for gut health’ requires additional information. We need to know what we are treating.

Strain and condition specificity must guide both clinical recommendations and consumer choices.

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