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Probiotics: Health Benefits, Foods, Usage and Dosage

  • Supplements Studio

What are Probiotics?

They are commonly used to help boost the immune system, support digestive health, and promote overall well-being. Probiotics are found in fermented foods such as yogurt, kefir, miso, and sauerkraut or can be taken as a dietary supplement in the form of capsules, tablets, or powders. Probiotics are found in fermented foods such as yogurt, kefir, miso, and sauerkraut or can be taken as a dietary vegan supplement in the form of capsules, tablets, or powders.

Some of the most common and effective probiotic strains include L. acidophilus, B. longum, L. rhamnosus, L. paracasei, L. plantarum, B. subtilis, L. salivarius, S. boulardii, B. breve, and B. coagulans. These gut-friendly good bacteria work by competing with harmful pathogens for gut nutrients, helping restore microbiome balance. Studies have shown that consuming probiotics regularly may increase digestive health and metabolism, promote nutrient absorption and regular bowel movement, and reduce constipation.

How do Probiotics Work?

Probiotics are living microorganisms, usually bacteria, that are naturally found in the human body and certain foods. When consumed, they help promote a healthy digestive system by maintaining the balance of good and bad bacteria in the gut. They work by increasing the number of beneficial microorganisms in the digestive tract while decreasing those of harmful varieties.

Probiotics have been shown to be effective in treating many gastrointestinal issues, such as diarrhea and irritable bowel syndrome (IBS). To get the most out of probiotics, it is important to take them regularly with a balanced whole food diet.

Health Benefits of Probiotics

Improve Digestive Health:

Probiotics are becoming increasingly popular for their positive effects on digestive health. Studies have shown that consuming probiotic-rich foods or supplements can help to reduce symptoms of irritable bowel syndrome, inflammatory bowel disease, and even heartburn. Furthermore, certain probiotics have been linked with improved nutrient absorption and stronger intestinal walls.

Probiotics Can Help Prevent and Treat diarrhea:

Probiotics are commonly used to help treat diarrhea caused by infections or antibiotics. This is because they help restore the balance of bacteria in the intestines to a healthier state which can help improve digestion and reduce symptoms such as watery stools and stomach cramps. Additionally, probiotics may help prevent some types of traveler's diarrhea by competing against disease-causing bacteria in the gut.

Boost Your Immune System:

Probiotics can also be beneficial for boosting your immune system by enhancing its ability to fight off infection and illness-causing pathogens through the production of antimicrobial compounds such as lactic acid bacteria (LAB). Additionally, some probiotic strains have been shown to increase levels of important immune cells called lymphocytes, which are essential for fighting off invading organisms like viruses and bacteria.

Some of The Best Probiotic Foods


Tempeh is a traditional Indonesian food made from fermented soybeans. It's rich in probiotics, with various strains that can help support your gut health. Its nutty flavor and firm texture make it suitable for various dishes, such as veggie burgers, stir-fries, and sandwiches. For best results, pair tempeh with other nutrient-rich foods like cauliflower rice or salad greens.

Probiotic yogurt:

Probiotic yogurt contains live cultures of beneficial bacteria that can help to support digestion and immune system health. It's also packed with calcium and protein, making it a great choice for breakfast or snacks. Choose plain yogurt varieties without added sugar and top it with fruit or nuts for an extra dose of vitamins and minerals.


Kimchi is a spicy Korean dish made from fermented cabbage, radish, onion, and other vegetables. This zesty condiment is rich in probiotics, as well as vitamin C, B vitamins, and antioxidants. Try adding kimchi to tacos, fried rice, or omelets to boost your meals' flavor.

Raw cheese:

Raw cheese is unpasteurized cheese produced from milk that hasn't been heated above 40 degrees Celsius during the manufacturing process. As a result, raw cheese contains living microorganisms, which are believed to provide probiotic benefits when consumed regularly. Add some shredded raw cheese on top of salads or roasted vegetables for an extra layer of flavor and texture.


Sauerkraut is finely chopped cabbage that has been fermented by lactic acid bacteria in salt brine over several weeks or months at cool temperatures. It's a good source of probiotics and vitamins A, C, B6, and K1 - so not only does it taste great, but it comes with lots of health benefits too! Top hot dogs or burgers with sauerkraut for a tangy twist on classic recipes.


Kefir is a mildly tart drink made from fermented milk - usually cow's milk - but you can also find plant-based kefirs too! It's high in probiotics which can help support gut health while also providing calcium, protein, and vitamin B12 if you choose dairy kefir varieties. Enjoy kefir by itself as an alternative to sugary drinks, or add it to smoothies to make them creamier!

Usage & Dosage of Probiotics

Generally speaking, the most beneficial prebiotic and probiotic supplements are those that contain live cultures or strains of certain bacteria in particular concentrations per dose. 

It is important to note that there is no standard recommendation on how much probiotics one should consume daily; however, regular daily consumption would be optimal for maintaining a healthy gut ecosystem. It is always recommended to consult with a healthcare provider before consuming any probiotic supplement in order to ensure the proper dosage and type fits your individual needs. 


Probiotics are essential to any healthy diet. They help keep our bodies in balance and improve digestion while supporting our overall health. You can consider taking our probiotic complex by Supplements Studio. This 10-strain probiotic with digestive enzymes and prebiotic formula is designed for maximum absorption and effectiveness for overall gut health. 

With probiotics incorporated into your everyday routine, you can enjoy all the wonderful benefits of good gut health. Keep an eye out for naturally occurring probiotic foods that help nourish your body - your gut will thank you!