What Are Postbiotics?
What Are Postbiotics? A Comprehensive Guide to the New Frontier in Gut Health In the world of gut health, most ...
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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.
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.
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!
The research highlights that the therapeutic impact of a probiotic depends heavily on the targeted health condition. For example:
Another critical factor is dosage. Even a highly effective strain may fail if administered at suboptimal levels.
With that in mind let’s look at the best probiotics for gut health by considering specific strains and conditions/symptoms.
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.
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.
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.
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.
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.
✔️ 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
Lactobacillus plantarum 299v is well-researched for its benefits in reducing bloating, particularly in individuals with irritable bowel syndrome (IBS) and functional gut disorders.
✔️ 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
One of the most well-researched probiotic strains, Lactobacillus rhamnosus GG has been shown to strengthen the intestinal lining and reduce gut permeability.
Recommended Product: Advanced Daily Biotic
Bifidobacterium lactis BB-12 is another probiotic strain with strong evidence supporting its role in gut health and barrier function.
✔️ 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
Lactobacillus plantarum 299v is a widely studied probiotic strain that has shown promise in improving mood and reducing depressive symptoms (source, source, source).
Recommended Product: Ideal Bowel Support
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
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.
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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
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 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.
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.
✔️ 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
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.
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.
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.
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.