‘Gut-Healing’ Probiotic Supplements Are Everywhere Right Now. Here’s What the Science Says

If you haven’t noticed, we’re living in the “heal your gut” era. Within the past few years, there’s been a wild influx of influencers, documentaries, cookbooks, and news articles breaking down how you can eat this or take that to “fix” your gut, and subsequently, a range of health problems. As someone who deals with horrible stomach issues, I have lurked in Reddit “microbiome” threads for tips and clicked on catchy ads for probiotic supplements that claim to get rid of uncomfortable bloating or cure chronic indigestion. And I’ll admit it: They intrigue me. I would love nothing more than to throw money at a pill or powder that makes it easier (and less painful) for me to digest food. But sadly, my gastroenterologist has told me multiple times (because I’ve asked multiple times) that probiotic supplements likely won’t fix my messed up tummy.

Linda Lee, MD, the chief of the division of gastroenterology at Northwell Health’s North Shore University Hospital in Manhasset, New York, tells SELF that, over the years, lots of her patients have asked about probiotics too. So much research is being published on the importance of the gut microbiome—the trillions of microorganisms, like bacteria, viruses, and fungi, that naturally reside in your GI tract—and how it both contributes to and protects against the development of chronic diseases like diabetes and cancer, disorders like irritable bowel syndrome (IBS), and mental health conditions like depression and anxiety. As scientists have learned more, there’s been a rapid push to figure out how these microbes can be strategically used to improve our well-being.

So naturally, “gut health” and “microbiome” swiftly became buzzwords in wellness spaces on and offline. “Companies have tapped into that interest—and maybe even fear—and convinced people that they need to take a probiotic supplement to correct what’s ‘wrong’ in there,” Dr. Lee says. There are gummies and powders and capsules that can, allegedly, do it all—and we gobble them up (spending billions on probiotic products every year in the process). But here’s the catch: Scientists don’t have a solid grasp on whether probiotic supplements have legit benefits or even how they might work—at least not yet. As Aparna Church, PhD, the codirector of the Goodman-Luskin Microbiome Center with UCLA Health, tells SELF: “It’s a hot mess.”

If you, like me, find yourself enchanted by the potential benefits of probiotic supplements, keep reading. We take a deep dive into what we do (and don’t) know about these encapsulated little critters—and when, if ever, it’s a good idea to take them.

What even are probiotics?

Probiotics are bacteria and yeasts that, simply put, are presumed to have some kind of health benefit. These good bugs are naturally found in fermented foods, like yogurt, kombucha, kefir, sauerkraut, and kimchi, among others. And when they make their way into your GI tract, they can alter your microbiome and support things like digestion, brain health, and immune function. Different bugs are being studied for different effects: Bifidobacterium are thought to inhibit the growth of harmful pathogens and potentially fight cancer cells, for example, while Lactobacillus might reduce gut inflammation (a common precursor to chronic diseases) and ease digestive woes like diarrhea.