What to Expect When Increasing Your Intake of Probiotics

Probiotics have gained considerable popularity in recent years for their potential health benefits, particularly in supporting gut health. These live microorganisms, often referred to as "good bacteria," can play a crucial role in maintaining a balanced gut microbiome. As more people recognize the importance of gut health, the interest in probiotic supplements and foods has surged. If you're considering increasing your intake of probiotics, understanding what to expect can help you make informed decisions about incorporating these beneficial microbes into your daily routine.

Improved Digestive Health:

One of the primary reasons people turn to probiotics is for their positive impact on digestive health. Increasing your intake of probiotics can help promote the growth of beneficial bacteria in your gut, leading to improved digestion and better nutrient absorption. As a result, you may experience reduced instances of bloating, gas, and constipation, as well as a generally more comfortable digestive experience.

Immune System Support:

A significant portion of your immune system resides in your gut. Probiotics can help strengthen your immune response by maintaining a diverse and well-balanced gut microbiome. By enhancing the gut barrier function and preventing harmful bacteria from taking over, probiotics can support your immune system and potentially reduce the risk of infections and illnesses.

Possible Temporary Digestive Discomfort:

When introducing probiotics into your diet, it's common to experience some initial digestive discomfort. This is often referred to as the "probiotic adjustment period." As the beneficial bacteria start colonizing your gut, they may compete with existing microbes, causing a slight disruption. During this period, you might notice mild bloating, gas, or changes in bowel movements. However, this discomfort is usually temporary and tends to subside as your gut microbiome adapts to the new balance.

Positive Mood and Mental Health:

Researchers have discovered a fascinating link between the gut and the brain known as the "gut-brain axis." Probiotics may influence the gut-brain communication, which could positively impact your mood and mental health. While more research is needed in this area, some studies suggest that probiotics might help reduce symptoms of anxiety and depression, leading to an overall sense of well-being.

Enhanced Nutritional Benefits:

Beyond digestive health, probiotics may enhance the nutritional benefits derived from the foods you consume. Some strains of probiotics are known to break down certain nutrients, making them more accessible to your body. For example, they can aid in the digestion of lactose in dairy products, which may benefit individuals who are lactose intolerant.

Support for Skin Health:

Surprisingly, the health of your gut can also impact your skin. Some skin conditions, such as acne and eczema, have been linked to imbalances in the gut microbiome. By promoting gut health, probiotics may indirectly contribute to healthier skin and alleviate certain skin issues.


Increasing your intake of probiotics can have a range of positive effects on your overall health and well-being. From improved digestive health and strengthened immunity to potential benefits for mental health and skin, the power of probiotics lies in nurturing a harmonious gut microbiome. However, it's important to remember that individual responses to probiotics may vary, and it's always advisable to consult with a healthcare professional before making significant changes to your diet or supplementation.

When incorporating probiotics into your routine, opt for reputable sources and products with diverse strains to maximize their potential benefits. Embrace the adjustment period, if experienced, and give your body time to adapt to the new microbial balance. With patience and consistency, you may find that probiotics become a valuable ally in your journey toward better health and vitality.

Howard E. Stanton, MD

Howard Stanton, M.D., is a practicing internist at Brigham and Women’s Hospital in Boston.

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