I’m a Bowel Cancer Doctor—Here Are 5 ‘Gut Friendly’ Supplements I’d Never Buy

Choosing the right supplement to improve your gut health can be a daunting task, especially with the myriad products available. However, not all supplements are created equal, and some could be a waste of money. Dr. Karan Rajan, an NHS bowel surgeon with over a decade of experience, has decoded the lingo on probiotic labels and identified some red flags to watch out for.

The Importance of Specific Strains

One of the biggest mistakes consumers make is buying probiotics that only list broad bacterial names like “Lactobacillus” or “Bifidobacterium.” Dr. Rajan explains, “These are like calling a zoo animal ‘mammal’—you need the genus, species, and strain.”

For instance, while Bifidobacterium lactis BB-12 + S. thermophilus is effective for preventing antibiotic-induced diarrhea, a different subspecies, Bifidobacterium lactis W52 + B. bifidum W23, may reduce eczema risk. This specificity matters because each strain has distinct functions in the body.

The Overhyped CFU Count

Another common pitfall is the belief that higher numbers of colony-forming units (CFUs) equate to better results. Dr. Rajan clarifies, “5 billion or 50 billion CFUs doesn’t matter if the bacteria don’t survive stomach acid and colonize your gut.”

Take, for example, a 2015 study from Cambridge University which found that just 1 billion CFUs of a particular strain of Bifidobacterium can be as effective as 10 billion CFUs in alleviating IBS symptoms. This underscores the importance of quality over quantity.

The Significance of Expiry Dates

Live bacteria in supplements degrade over time, especially if they are stored on shelves for extended periods. Dr. Rajan recommends looking for labels that state “viable through end of shelf life,” ensuring the bacteria remains effective.

Conversely, the phrase “at the time of manufacturing” can be suspicious. This indicates the bacteria content might not be as potent by the time you consume the supplement.

Function-Specific Strains

Buying supplements with function-specific strains is much more beneficial than aiming for a “random gut party.” Dr. Rajan advises, “If you’re targeting bloating, look for strains like Bifidobacterium Infantis 35624.”

Similarly, Saccharomyces boulaardi may help manage diarrhea. Tailoring your supplement to address a specific issue can yield better results.

The Pitfall of Multi-Strain Formulas

While a 15-strain probiotic might seem impressive, it could be a recipe for competition. Dr. Rajan warns, “Some strains compete or even cancel each other out, making a multi-strain formula akin to a bacterial Hunger Games.”

This highlights the importance of understanding what each strain does and its compatibility with others in the formula.

The Bottom Line: Making Informed Choices

When it comes to probiotics and other gut health supplements, it’s crucial to prioritize quality over quantity and specificity over broad categories. Always check the label for strain specificity, CFU viability, and expiry dates. Choosing function-specific strains aligned with your health goals can lead to better outcomes.