Are Your Probiotics Working? Look for These Signs

Probiotics are live microorganisms - or "good" bacteria - that naturally live in your body. They often play a role in different body functions, such as digestion and immune function.

You can get probiotics through food - like yogurt or sauerkraut - or you can take a probiotic supplement. People take probiotics because there's some evidence that they may

help certain symptoms or health conditions.

But sometimes the results are subtle, and it may be difficult to tell if they're working for you.

Here, we'll explore the signs that probiotics are working and what you need to know about probiotic supplements and eating probiotic-rich foods.

What are the benefits of probiotics?

Probiotics are live bacteria and yeasts that make up part of the gut microbiome. The gut microbiome is made up of trillions of microorganisms that live in your gut. It plays an important role in a number of health functions. Naturally occurring probiotics may have some of the following effects:

• Enhancing the "good" bacteria in the gut

• Decreasing unhealthy bacteria

• Producing certain helpful substances like vitamins

• Supporting immune function

There's been a lot of research on the benefits of taking probiotic supplements for certain symptoms and health conditions. But results are mixed. That means it's not clear whether they'll definitely help you or how much relief you'll get.

Probiotics may help gastrointestinal (GI) symptoms and conditions like:

• Constipation

• Diarrhea caused by infections or by taking certain antibiotics

• Irritable bowel syndrome (IBS), which can cause diarrhea, constipation, pain, bloating, or any combination of these symptoms

Probiotics may also be helpful for a number of other conditions, such as:

• Atopic dermatitis, a skin condition

• Bacterial vaginosis, a vaginal infection

Signs your probiotics are working

Probiotics don't usually cure an illness. But they may help reduce your symptoms. The effects of probiotics can be obvious, or they can be subtle. They can have an immediate effect or take weeks or months for you to notice a difference.

So it may be tricky to know if a probiotic is working for you or not. Here's a look at some clues that they're doing the job.

GI symptoms

• Less diarrhea: If you have a GI infection, like gastroenteritis or a stomach bug, you may notice a quicker recovery. Taking probiotics may also shorten your illness by about a day.

• Less diarrhea from antibiotics: If you tend to get diarrhea when you take antibiotics, you may notice you have less or no diarrhea at all when you take a probiotic with the antibiotic.

• Less constipation: Taking probiotics for constipation may increase the number of times you have a bowel movement in a week. It may also make stool softer and easier to pass.

IBS symptoms

People with IBS who take probiotics on a daily basis may notice less frequent and intense GI symptoms. For example:

• Fewer abdominal symptoms: You may have less gas, bloating, and abdominal pain.

• Less constipation: If you tend to have IBS with constipation, you may have better stool consistency when taking probiotics. You may notice that it's easier and more comfortable to have a bowel movement.

Atopic dermatitis

• Less severe symptoms: People with mild or moderate atopic dermatitis may see an improvement in skin symptoms after about 3 months of taking probiotics. You may notice less redness, oozing, crusting, and skin thickening.

Bacterial vaginosis

• Fewer recurrences: Some people may get bacterial vaginosis (BV) frequently. BV is typically treated with antibiotics. But if you take oral or vaginal probiotics after you finish your course of antibiotics, you may get fewer recurrences of BV.

How long does it take for probiotics to work?

How long it takes probiotics to work may depend on why you're taking them and what you're trying to treat.

Here are some rough estimates of how long it may take to notice a difference:

• Diarrhea: 1-2 days to reduce symptoms

• IBS symptoms: You may start seeing some improvements in a few days, but it could take 4-6 weeks for their full effects to kick in.

• Atopic dermatitis: About 3 months

It may be helpful to keep track of your symptoms when you start taking a probiotic, said Lindsay Malone, MS, RD, instructor, department of nutrition at the School of Medicine at Case Western Reserve University in Cleveland. There are apps that can help you record symptoms. You can record things like:

• Number of bowel movements

• Consistency of bowel movements

• How severe different symptoms are

• How often you're getting infections like bacterial vaginosis

Also, keep in mind that probiotics often need to be used along with other lifestyle changes or medical treatments in order to see a difference in symptoms. If you're being treated for a condition, talk with your healthcare team before starting probiotics.

How can you tell if you're taking the right kind of probiotics?

There are many different types, or strains, of probiotics. Lactobacillus and Bifidobacterium are the most common strains used in probiotic supplements. And they tend to be effective for a range of symptoms.

Some supplements have one or two strains, while others have a combination of several in their formula. They also come in different strengths. Your healthcare team may recommend specific strains or strengths depending on what you're treating.

Other strains most commonly found in probiotic supplements include:

• Saccharomyces

• Streptococcus

• Enterococcus

• Escherichia

• Bacillus

How to increase probiotics in your diet

Probiotics naturally occur in some foods. These include:

• Yogurt

• Cultured buttermilk

• Cultured cheese

• Miso

• Tempeh

• Sauerkraut

• Sourdough bread

• Kimchi

• Pickles (certain types)

• Olives

• Kefir

Frequently asked questions