You’ve probably heard 100 times by now how important your gut health is for your overall well-being—and that the healthy bacteria (a.k.a. probiotics) that live in your digestive system play a huge role in keeping that gut health in tip-top shape.
After all, these probiotics help us digest food, destroy microorganisms that might trigger disease, and even produce vitamins. Our bodies naturally house both good and bad bacteria, but as long as the two are in balance, our immune system stays strong, which is crucial for our general health, explains Sarina Pasricha, M.D., M.S.C.R., a Harvard-trained, double-board certified gastroenterologist with the Delaware Center for Digestive Care in Newark, Delaware. In fact, probiotics have been shown to help us fight off everyday bugs, overcome irregularity in the bathroom, and manage digestive conditions.
Given their many benefits, it’s no wonder many of us have added probiotic supplements to our daily routines. Thing is, benefiting from a supplement isn’t quite as simple as just remembering to take it at some point every day. Turns out, when we take our probiotic supplements actually has a pretty big impact on just how much they’re able to do for our digestive system.
Here’s what top gut experts—and the latest science—have to say about when (and when not!) to take your probies.
When NOT To Take Your Probiotics
Most experts and studies assert that if there’s one time of day not to pop your probiotic supplement, it’s first thing in the morning.
“Probiotics are living organisms, [so] they need food, water, and warmth to survive and multiply,” explains David Friedman, N.D., C.C.N., author of Food Sanity: How to Eat in a World of Fads and Fiction. “In the morning, conditions are not optimal for probiotics simply because there is not enough food or water for the bacterial strains to flourish.”
Why Morning Stomach Acid Is Your Probiotic’s Enemy
Another reason the early A.M. isn’t ideal probiotic-taking time: Your stomach is super-acidic. “In a fasted state, or when you have an empty stomach, your stomach is more acidic and has a pH around two,” explains Robert Zembroski, D.C., D.A.C.N.B., M.S., functional medicine specialist, clinical nutritionist, and author of REBUILD.
To put that in perspective, here’s what that pH level means for your probiotics:
- pH 1-3 (empty stomach): Extremely hostile environment that can destroy up to 90% of probiotic bacteria before they reach your intestines
- pH 4-5 (stomach with food): Much more survivable conditions that allow beneficial bacteria to pass through safely
- The difference matters: Think of it like the difference between walking through a light rain versus a torrential downpour—your chances of making it to your destination dry are way better in the drizzle
It’s hard for probiotics to survive this harsh, acidic environment, so fewer make it through the stomach to the intestines, where they work their magic. “The biggest danger for probiotics is the powerful acids in the digestive system, which are meant to break down and disintegrate materials that travel through it,” says Friedman. “If enough acid overcomes the coating of a probiotic capsule, it could kill the delicate strains.”
The 30-Minute Danger Zone You Probably Don’t Know About
Here’s something most people miss: Taking your probiotic 30 minutes after a meal is just as problematic as taking it on an empty stomach. Why? Because once your stomach starts digesting food, it actually becomes even more acidic at about the half-hour mark. So if you’re thinking, “I’ll just take it right after I finish eating,” you might want to rethink that strategy.
When TO Take Your Probiotics
After you eat, your stomach’s pH rises to about a four, which is much less acidic and easier for probiotics to survive, so it’s best to take your probiotics alongside a meal, says Friedman. “By consuming your probiotic with food, you provide a buffering system for the supplement and ensure its safe passage through the digestive tract,” he says. “Plus, aside from protection, food also provides your probiotic with the proper nourishment it needs to survive, grow, and multiply once in your gut.”
The Science Behind Meal Timing
A study published in the journal Beneficial Microbes found that probiotics taken with a meal—or even within 30 minutes of eating something—survived in much higher numbers than those taken 30 minutes after a meal. You see, about a half hour after you eat, the pH of your stomach once again becomes more acidic (and hostile towards probiotics).
The study also noted that probiotics taken with food containing healthy fats had the greatest survival rates, so the authors recommend the meal you take your probiotics with contain some fat.
Best Foods to Pair With Your Probiotics
Not all meals are created equal when it comes to helping your probiotics survive. Here’s what works best:
Foods that help probiotics thrive:
- Oatmeal with a splash of milk or yogurt
- Smoothies made with dairy or plant-based milk
- Avocado toast or eggs cooked in olive oil
- Nut butter on whole grain bread
- A small handful of nuts or seeds
Foods to avoid taking with probiotics:
- Hot coffee or tea (high heat can damage the bacteria)
- Acidic juices like orange or grapefruit juice
- Sugary sodas or energy drinks
- Heavily processed foods with little nutritional value
The key is choosing foods with some healthy fats but not so much that they’ll slow down digestion too much. Think balanced and moderate.
Why Consistency Beats Perfect Timing
Here’s something that might surprise you: Most clinical trials studying probiotics don’t even specify what time of day participants should take them. That tells us that researchers view consistency as more important than finding the “perfect” hour.
Your gut bacteria don’t stick around forever on their own. Studies show that when you stop taking probiotics, your microbiome generally returns to its original state within one to three weeks. So taking your probiotic every single day at roughly the same time—whether that’s breakfast, lunch, or bedtime—matters way more than obsessing over whether 7 AM or 7 PM is “optimal.”
Related: 6 Possible Reasons Why You’re So Gassy
What About Gas and Bloating?
If you’re new to probiotics and notice that you’re gassier than usual after taking them, pair your supplement with dinner so you sleep through any of the unpleasant side effects. This effect usually occurs when someone who has an overgrowth of bad bacteria takes a probiotic supplement that also contains prebiotics, non-digestible fibers that feed gut bacteria (which many probiotic supplements do). That bad bacteria can feed on the prebiotics and produce a whole lot of gas, explains Lauren Deville, N.M.D., author of The Holistic Gut Prescription.
Don’t worry, though, if you stick to your supplement regimen, your gut bacteria should balance out in a few weeks and any gas issues should dissipate. Think of it like your gut going through a remodeling project—there’s going to be some temporary construction noise before everything settles into its new, improved state.
Making Probiotics Part of Your Routine
The easiest way to remember your probiotic? Link it to something you already do every day without fail. Here are some tried-and-true strategies:
- Keep them next to your coffee maker and take them with your morning oatmeal or yogurt
- Store them in the fridge next to your lunch ingredients if you prefer midday dosing
- Set them on your nightstand along with a glass of water if bedtime works better for your schedule
- Use your phone’s reminder feature until taking them becomes automatic (usually takes about 3 weeks to build a habit)
If you’re interested in making sure you never run out, consider setting up Auto Delivery to save 10% on every order and ensure you maintain that all-important consistency.
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