Probiotics are living microorganisms that have health benefits when consumed. It has garnered significant interest due to their ability to improve gut health. Probiotics have been shown to improve symptoms of irritable bowel syndrome, reduce inflammation, and boost the immune system. But you may wonder -"How do I incorporate probiotics into my diet?" and "How much probiotic do I take?"

Most dietitians would advocate choosing natural probiotic-rich food sources such as yoghurt, kimchi, tempeh or miso. You can also enjoy drinks that contain probiotics such as kombucha and cultured milk drinks. There are instances where individuals don't like probiotic-rich food options or they don't get enough probiotics from foods, this is when taking daily probiotic supplements may help.

According to FDA probiotics are treated as food and not medications; hence, unlike drug companies, probiotic supplements are not required to undergo FDA safety evaluation. In addition, different probiotic strains have different benefits. Therefore, it is important to discuss with a healthcare professional if you are thinking to take probiotic supplements to ensure you are choosing the right one to meet your needs.

There is generally 'no right dose' of probiotics and in most cases, it is unlikely to 'overdose' on probiotics. However, taking large and extended doses of probiotics can cause side effects such as having an upset stomach and abdominal discomfort. Although extensive research is still being done on probiotics, it does not seem that long-term use of probiotics is harmful. This is most likely due to the fact that the gut houses millions and billions of food bacteria, and any excess will leave the body through the next bowel movement.

However, probiotics are not recommended for everyone. Those who have a serious illness or a weakened immune system may need to avoid probiotic supplements because they can cause adverse effects, including infection, even in small doses.