While probiotics can benefit gut health, an expert warns that they cannot replace a poor diet.

TikTok has become a popular platform for discussing gut health and making claims about it.

Scrolling through the GutTok hashtag on the app for a few minutes will reveal numerous videos discussing the health problems that can arise from a poor gut, such as increased acne and inflammation, as well as many more promoting the benefits of paying attention to and healing your gut for a strong immune system and clear skin.

Numerous gut health products are available, including supplements priced between $27 and $50 monthly, as well as various home recipes for ginger drinks that promote gut health.

But what are probiotics anyway?

According to Daryl Gioffre, a certified nutritionist and gut health expert, probiotics are "beneficial bacteria that maintain a healthy gut microbiome."

Gioffre explains to CNBC Make It that probiotics are crucial for gut health, aid digestion, and play a significant role in fighting off harmful pathogens that cause inflammation.

Probiotics can boost the immune system and prevent major diseases, as well as reduce the number of colds, according to Harvard Health Publishing.

Gioffre argues that probiotic supplementation is necessary because our diets today don't provide as many probiotics as our ancestors did in the past, even though probiotics can be found in various foods.

Important facts about probiotics and ways to increase their intake in your body.

3 ways to get more probiotics for a healthier gut

1. Eat foods high in probiotics

Gioffre emphasizes the importance of obtaining probiotics not only from supplements but also from food sources, stating, "You can't supplement your way out of a bad diet."

Probiotics are abundant in fermented foods, and Gioffre recommends incorporating these foods into your diet regularly.

• Sauerkraut
• Pickles
• Kimchi
• Pickled vegetables like pickled beets, carrots and radishes
• Organic apples
• Natto, a fermented soybean
• Miso
• Olives
• Apple cider vinegar

Harvard Health Publishing suggests consuming dairy products such as yogurt, particularly Greek yogurt and kefir.

2. Consider taking probiotic supplements and switching them every now and then

Gioffre recommends alternating probiotic types every three months, but suggests taking them monthly for maximum benefits.

Gioffre recommends two main types of probiotic supplements: spore-based and terrain-based.

I prefer spore-based probiotics because the digestive system is a challenging environment. The reason is that these probiotics have a protective shell that shields them from the acid in the stomach when taken as a supplement.

Spore-based probiotics can strengthen the gut microbiome by attaching to the gut wall once they reach it. Additionally, they can eliminate inflammatory bacteria in the gut.

Gioffre explains that terrain-based probiotics have their advantages because they usually contain "more of the beneficial probiotics that spore-based probiotics lack." However, they face challenges in surviving the journey through the body to reach the gut.

“So that’s why I like to switch it up.”

3. Cut back on foods that are harmful to your gut

According to Gioffre, while consuming probiotics and probiotic foods can help strengthen the gut microbiome, it's also important to address the underlying factors that cause the microbiome to become depleted and weakened.

To maintain a healthy gut, it's important to be mindful of your consumption of these foods.

• Sugar
• Grains
• Refined carbohydrates
• Alcohol
• Artificial sweeteners

If we continue to take probiotics while simultaneously introducing substances into our bodies that deplete our good microbiome, it becomes a vicious cycle, like a dog endlessly chasing its tail.

Important things to consider when taking a probiotic

When adding probiotic supplements to your diet, it's important to consider factors such as frequency and potential side effects.

Gioffre advises taking a probiotic every day, especially if it's a spore-based strain. For the biggest meal of the day, he recommends taking two of them. The amount of bacteria in the probiotic can vary, so it's important to consider the terrain-based strain.

He recommends taking supplements with approximately 30 billion CFUs daily as a general guideline for dosage.

According to Harvard Health Publishing, there is no recommended daily intake for probiotics. As a result, the general advice is to consume as many fermented foods as possible.

The potential side effects of probiotics are theoretical, as one hypothesis suggests that individuals with weakened immune systems due to illness or medication may experience adverse effects from probiotics, according to Harvard Health Publishing.

Probiotic supplements should be purchased with caution as they are not closely regulated by the Food and Drug Administration.

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