Probiotics are live microorganisms, often referred to as "good" or "friendly" bacteria, that can provide health benefits when consumed in adequate amounts. They are typically found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, as well as in dietary supplements. Probiotics help maintain a healthy balance of gut bacteria, support digestive health, boost the immune system, and may even have mental health benefits. 
Natural probiotics, found in foods like yogurt and fermented vegetables, are generally safe for most people. They can be easily included in your diet without much risk, as these foods help maintain a healthy balance of bacteria in your gut. Many people enjoy these foods without any issues and these can contribute positively to overall health. Including natural sources of probiotics is a great way to support digestion and boost your immune system.
On the other hand, probiotic supplements should be taken with caution. While they can offer benefits, it's important to follow recommended dosages. Taking too many probiotics can lead to digestive upset, bloating, or even infections in some cases. If you're considering a supplement, it's wise to consult with a healthcare professional to determine the right amount for your needs. Moderation is key to enjoying the benefits of probiotics without any negative effects.

 

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Risks Associated with Probiotics 

Not Suitable for Individuals With Compromised Immune System
A potential risk of probiotics is that they might pose a threat to individuals with weakened immune systems. This can include people undergoing treatment for cancer, those with autoimmune diseases, or individuals taking immunosuppressive medications. In these cases, the introduction of live bacteria through probiotics could lead to infections or other complications. While this is relatively rare, it highlights the importance of being cautious and consulting a healthcare provider before starting any probiotic regimen.
Additionally, people with certain health conditions, such as severe pancreatitis or those who have had recent surgeries, may also face increased risks when consuming probiotics. The live bacteria in supplements can sometimes cause adverse reactions in these vulnerable groups. 

 

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May Cause Unpleasant Digestive Symptoms

Research conducted by American Journal of Health System Pharmacy, the most commonly reported reaction to bacteria-based probiotic supplements is a temporary increase in gas and bloating. On the other hand those taking yeast-based probiotics supplements may experience unpleasant symptoms such as increased thirst and constipation.

While most people tolerate probiotics well, some may experience side effects, with gas and bloating being the most commonly reported reactions to bacteria-based supplements. Those using yeast-based probiotics might encounter constipation and increased thirst. The exact reason for these reactions isn't fully understood, but they usually diminish after a few weeks of continued use. However, if symptoms like gas, bloating, or any other side effects persist beyond that time frame, it’s advisable to stop taking the probiotic and consult a healthcare professional. This ensures that any underlying issues can be addressed and helps determine the best course of action for your health.

 

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Increase Risk of Infection for Some

According to 2008 research published by The Lancet, people with severe acute pancreatitis should not take probiotics, as this may increase the risk of death.

Also, individuals with prolonged hospitalisations or those who have undergone recent surgeries are more vulnerable to infections. This is because the bacteria or yeasts found in probiotics can enter the bloodstream and can cause infections in susceptible individuals.

 

Not Strictly Regulated by FDA

Another downside of probiotics is that they are classified as dietary supplements rather than drugs, which means they are not as strictly regulated by the FDA. This lack of oversight can lead to significant variations in quality among different products. While some brands may adhere to high manufacturing standards, others might not, resulting in inconsistencies in potency, purity, and overall effectiveness. Consumers may find it challenging to determine which products are reliable, making it crucial to do thorough research before purchasing.

Furthermore, there is a risk that some lower-quality probiotic supplements may not contain the specific strains or amounts of bacteria that are listed on their labels. This can be misleading and could prevent individuals from experiencing the desired health benefits.

 

What’s Better– Natural Sources of Probiotics or Supplements?

 

Stick to Natural Sources of Probiotics

Supplements aren't the only way to get a daily dose of probiotics. There are many foods loaded with these cultures of good bacteria. Natural sources typically do not cause side effects associated with some probiotic supplements, such as digestive discomfort or bloating. Consuming probiotics through food can also promote a balanced diet, encouraging the intake of fibre and other essential nutrients that further support gut health. 

The major sources of probiotics include

• Yoghurt, especially plain Greek yoghurt
• Kefir, a tangy dairy drink
• Kombucha is a fermented tea drink that contains a mix of bacteria and yeast
• Fermented vegetables such as sauerkraut.
• Kimchi, a spicy Korean dish made from fermented vegetables, typically cabbage and radishes