If you’ve been taught to view bacteria as a bad thing, you’re only half right. There are both good and bad bacteria in your body. Good bacteria naturally exist in cultured or fermented food and may offer many digestive health benefits. Good bacteria helps crowd out unwanted organisms to allow more good bacteria to be present in your gut microbiome.

These good bacteria are known as probiotics, and they help support your digestive system and how it functions. Gut health supplements like probiotics are a convenient way to ingest the probiotics you need to help balance your gut bacteria.[1] Maximize your probiotic supplementation and get the most benefits by following these recommendations.†

What are Probiotics?

You’ve probably heard the word thrown around, but what are probiotics and how do they work? Probiotics are live, beneficial microbes that offer a health benefit and contribute to your gut’s good bacteria. The main job of these microorganisms is to keep your gut microbiome balanced by changing or encouraging your intestinal flora to repopulate.[2] A diverse gut microbiome is important for your gut health and your digestive system is better able to function and do its job. You can consume probiotics through fermented foods like yogurt and kefir, or foods with live cultures, like sauerkraut and kimchi, just to name a few.†

Should Probiotics Be Taken With Food: When to Take Probiotics 

Because your intestinal lining sloughs off every day, and probiotics work by attaching transiently to your intestinal lining, probiotic supplements should be taken daily to support a healthy gut. The time of day doesn’t matter, but it’s important to take probiotics with a meal, especially with foods or beverages that are not hot in temperature (see next section). Be sure to choose a time that fits your schedule and is easy to remember. Whatever time you choose to take your probiotic supplement, stick to it consistently.† 

How to Take Probiotics

Food helps neutralize stomach acid that can be damaging to probiotics, so it’s a good idea to take these dietary supplements with a meal. If taking probiotic capsules, wash them down with a cold or room-temperature beverage, but don’t take them with your morning cup of coffee, as heat can render probiotics less effective.

If you're also taking other dietary supplements, you might wonder, can you take probiotics with vitamins? Understanding their compatibility can help you understand how these supplements can support your needs, but it’s recommended to speak with your primary care physician to build your supplementation routine.

How to Properly Store Probiotics

A lot Probiotics used to have to be refrigerated, but most manufacturers have developed supplements that are stable at room temperature. Read the label first, but most probiotic supplements should be stored in a cool, dry place, with no refrigeration required.

How to Give Probiotics More Power

A daily diet rich in fruits, vegetables and whole grains will help support your gut microbiome and help the good bacteria in your gut flourish.

There are several other foods you can eat to incorporate probiotics into your diet, too. One source is food that is fermented, such as pickles from cucumbers.[3] The process of fermenting foods helps to preserve live microorganisms and promote a variety of beneficial bacteria for your gut.

Some probiotic rich foods include:

• Yogurt
• Aged Cheeses
• Sauerkraut 
• Miso 
• Tempeh
• Kombucha
• Kimchi
• Pickles
• Kefir
• Sourdough Bread

Yogurt may be one of the most universally consumed sources since it can be used in so many different ways, like salad dressings, sauces, and marinades. 

Bad bacteria aren’t the only thing that affects your digestive system — stress can also influence your digestive tract too. Help yourself by proactively managing  stress. Learn relaxation techniques, join a yoga class, get more exercise or spend more time on a hobby. Focus on your overall well-being, and you may find that your stomach is tied up in knots less often, both figuratively and physically.