I am interested in getting on a probiotic for gut health. Who takes a probiotic? Any brand you recommend?

I lack knowledge on this subject. What other questions should I ask?

TIA

What 'gut health' symptoms are you trying to solve or improve? Or are you looking to take it like someone might take a multivitamin - just as a supplement incase you're missing something from your diet?

I was going to ask the same.

I don't supplement with probiotics, but I do my best to:

• Prioritize fiber-rich whole foods (like oats, avocados, berries, nuts, potatoes, etc.)
• Include fermented foods (like yogurt, kefir, and kimchi) when possible
• Manage stress
• Get good sleep
• Stay physically active
• Avoid unnecessary antibiotics or ultra-processed food
• Limit Alcohol

Whole foods have a stronger and more consistent effect on beneficial bacteria than supplements.

Agree fermented natural food sources are where to start. That said, I've taken this one for a year and a half. I went off it for a month to see what/if anything would happen and noticed immediate heartburn, gassiness, and bloating fairly soon after. It went away when I started taking it again.

Physician's CHOICE Probiotics 60... https://www.amazon.com/dp/B09GLGC9DG?ref=ppx_pop_mob_ap_share

Thanks for the feedback! I am trying to improve my gut health; not necessarily take it like a multivitamin. I've just always had poor gut health. i.e. gas, bloating, irregular bowl, upset stomach, etc. Distance running inflames it.

In the past I've put effort into solving it with diet. i.e. limiting/changing what I eat to see if something in particular causes it. That has not been successful, other than I go lighter on dairy now. I eat pretty dang healthy, but not perfect.

As I up my distance running, a stable gut becomes more of a concern. I take Gas-X prior to any long run and that helps a little.

Are you eating close to your runs (< 2-3 hours before)? If so, are your meals high in fiber?

Is your gut a chronic problem or just when running?

I stumbled onto something really interesting that might be relevant to this conversation about gut health and distance running.

Turns out researchers isolated a unique strain of Bifidobacterium longum from an Olympic gold medalist in weightlifting and named it OLP-01. I had never heard of it before, but they tested it on a group of recreational runners.

At the end of 5 weeks, they had all the runners do a 12-minute Cooper test (run as far as you can in 12 minutes).

• The placebo group improved by 64 meters.
• The OLP-01 group improved by 216 meters.

That's like shaving 30-45 seconds off a 5K.

No changes in training. Just the unique probiotic.

Apparently this strain helps with fatigue resistance, energy metabolism, and inflammation and it reshapes the gut microbiome at the same time.

Anyway, I thought it was worth sharing in case anyone's been down the rabbit hole of probiotics and running. I'm still trying to find a consumer product that actually includes OLP-01 - right now it looks like it's mostly used in research or bulk formulations.

AggieLAX said:

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Are you eating close to your runs (< 2-3 hours before)? If so, are your meals high in fiber?

Is your gut a chronic problem or just when running?

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Sometimes I eat before my run and sometime I don't. For my long early morning runs I need to be fueled up. Some fiber from wheat bread but not a ton.

My gut problem is chronic. Running makes it worse.

From...

"Effects of Probiotic Supplementation on 12-Min Run Performance, Mood, Body Composition, and Gut Microbiota in Amateur Marathon Runners"
(Journal of Exercise Science & Fitness, 2024)

Study Design

Participants: 19 amateur marathon runners (15 male, 4 female), avg. age ~29
Design: Double-blind, placebo-controlled over 5 weeks
Groups:
Probiotic Group (n = 10): Received Lactobacillus acidophilus and Bifidobacterium longum
Placebo Group (n = 9): Received maltodextrin
Controlled Variables: Diet, training, and rest
Key Assessments:
12-min Cooper Run Test
Emotional stability
GI symptoms (GSRS, GIQLI)
Body composition (DEXA)
MRI of thigh muscles (inflammation and perfusion)
Gut microbiota (16S rRNA sequencing)

Key Findings
1. Running Performance (12-min Test)

Probiotic Group: Significant improvement (+130 meters, P < 0.05)
Placebo Group: No significant change

2. GI Symptoms

GSRS (symptom severity): Improved in probiotic group (P = 0.027)
GIQLI (quality of life): Improved in probiotic group (P = 0.046)

3. Mood (Emotional Stability)

No significant improvement in either group

4. Gut Microbiota

Lactobacillus, Olsenella, Weissella, Anaerostipes
Cloacibacillus, Alphaproteobacteria_unclassified
No significant increase in Bifidobacterium

5. Muscle Inflammation & Perfusion (MRI)

Microvascular perfusion (IVIM "f" values) in BFL and ST
Inflammatory marker (T2) in BFL interpreted as part of recovery signaling
No changes in muscle mass or bone density in either group

6. Body Composition

No significant changes in body fat %, muscle mass, or bone density

Key Takeaways

Probiotics enhanced endurance performance (as measured by the Cooper test), likely via gut-muscle axis mechanisms.
GI health improved significantly, which could enhance training consistency and recovery.
Muscle perfusion improved post-exercise, suggesting better recovery or adaptation.
No body composition changes in 5 weeks may require longer intervention.

Actionable Insights

Endurance athletes might benefit from 5+ weeks of probiotic supplementation, especially if GI symptoms are common.
Consider probiotics with Lactobacillus acidophilus and Bifidobacterium longum for:
Supporting gut-muscle axis
Enhancing blood perfusion to muscles post-exercise
Reducing harmful bacteria in the gut
Don't expect quick changes in muscle mass or body fat that may take longer or need different strategies.

Call me crazy but the simple addition of a daily Metamucil cocktail has been a game changer for me….

Speaking of fiber, I throw some "Viva Naturals Organic Psyllium Husk Powder" into my protein shake after a workout and it's been good to me. Just have to drink it quick because it can get chewy after 5ish min.

BQ2001 said:

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Speaking of fiber, I throw some "Viva Naturals Organic Psyllium Husk Powder" into my protein shake after a workout and it's been good to me. Just have to drink it quick because it can get chewy after 5ish min.

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No doubt! Gotta slam it quick! I've been amazed how much it's improved my system.

I started taking a probiotic a few months ago for gut health and it's made a noticeable difference, less bloating and better digestion overall. I also checked the info about them on the Pharmacy B2B site. I've had good results with Seed and also Garden of Life (they have different strains depending on your needs).
A good question to ask is whether the probiotic needs to be refrigerated, and also what strains are included. Different ones help with different issues like IBS, immunity, or even mood. It's also worth checking if it has prebiotics included, which help feed the good bacteria.

Metamucil works great. I eat lots of fiber, like sometimes over 60g a day. But adding in even 5g of metamucil fiber and the next day it makes things so much easier and "scheduled."

Regarding probiotics. I've heard Seed is good because it is designed to make it past the stomach acid. Just recently heard another physician talk about a product called VSL4 that worked well for him (specifically when he combined it with fiber). No personal experience, I just have yogurt, and drinks like kefir on occasion.


I also went through a phase back in college, over 15 years ago now, where I would get stomach cramps and sometimes diarrhea, following longer runs (over 5 miles). I just backed off running to shorter distances for a while and it somehow just resolved all on its own.

I use Bio-kult.