Eat one probiotic food source at least every other day. Fortified beverages and yogurts are becoming popular, but many contain added sugars, and lactose intolerance and dairy sensitivity is common. I often recommend that patients take probiotic supplements, that are at least 5 times as potent, as yogurt. For probiotic supplements, a variety of choice exists. Search for products that use strains with benefit tested through human studies, such as Lactobacillus, acidophilus, rhamnosus, and plantarum; Bifidobacterium bijidus; and Saccharomyces boulardii. For preventative purposes, take 1 to 5 billion organisms daily. For acute illness like diarrhea take 10 billion or higher. Follow directions on the label. Purchase the freshest product possible, shown by the farthest-off expiration date on the bottle. In addition, I recommend taking probiotics after a meal or between meals, so food will buffer your stomach acid, which otherwise may destroy the probiotics.
WHAT ARE THE SIDE EFFECTS?
Side-effects occasionally includes minor digestive upset, for example gas and bloating. This is often a positive sign that harmful bacteria are being destroyed. These symptoms usually reduce or disappear in a few days. If not, you can take a lower dose the probiotic supplement or try a nondairy food containing probiotics.