Wat is de allerbeste probiotica? Let op deze 4 punten

What is the best probiotic? Consider these 4 points.

Geschreven door: Ebrina van der Bijl

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Leesduur: 11 min

Which probiotic is truly the best? With so many options, it's difficult to choose. Not every probiotic works equally well, and some supplements contain too few active bacteria to have any real effect.

That's why it's important to consider a few things when choosing a probiotic. In this article, I'll explain how to identify the best probiotics.

Choose probiotics with stomach acid-resistant capsules, various bacterial strains, sufficient CDV (at least 10 billion) and supporting substances such as prebiotics.

Probiotics are living, beneficial bacteria. Prebiotics are fibrous substances that serve as food for these bacteria.

Use probiotics temporarily after a course of antibiotics or continuously. Preferably choose a supplement with multiple bacterial strains, tailored to your personal needs.

Table of contents
4 Points to Consider When Buying Probiotics What Exactly Are Probiotics? Benefits of Probiotics Causes of Gut Flora Disruption What Is the Difference Between Prebiotics and Probiotics? Lactobacilli and Bifidobacteria The Importance of Strain Names in Probiotics Tips to Improve Your Gut Health Which Foods Contain a Lot of Probiotics? Using Probiotics Continuously or as a Probiotic Cure Probiotics During and After a Course of Antibiotics

4 things to consider when buying probiotics

When choosing a probiotic, you want to be sure it actually works.

These four criteria will help you with this:

  • Enteric-coated capsules – Without protection, many bacteria cannot survive the acidic environment of the stomach and therefore cannot reach the intestines.
  • Diversity of bacterial strains – Different strains have different functions. High diversity ensures a better product.
  • Bacterial population (CFU) – A probiotic must contain sufficient viable bacteria to be effective. A range of 1 to 50 billion CFU (colony forming units) per day is usually effective, depending on the application.*
  • Supportive substances – Ingredients such as glutamine and vitamin C contribute to the health of your intestines and prebiotics feed the good bacteria.

(*) Note : The effectiveness of probiotics depends on the bacterial strains, composition, dosage, and purpose. A well-balanced mix of different bacteria can be more effective than an extremely high dose of a single strain.

Top 3 best probiotics

#1. Probiotics Premium - Natural Performance

This powerful probiotic from Natuurlijk Presteren contains 10 bacterial strains, prebiotics, glutamine, and vitamin C. Thanks to the stomach-acid-resistant capsule , the bacteria enter the intestines alive.

At #1 is the premium probiotic with an unparalleled dosage of 25 billion (CVe) bacteria per dose.

Also supplemented with L-glutamine, vitamin C and prebiotic fibers (inulin).

#2. Biotica 8 billion- Vitortho

VitOrtho's Biotica 8 billion contains diverse bacterial strains, with a focus on LactoSpore® – a stable Bacillus coagulans that survives stomach acid and bile and thus reaches your intestines in its active form.

The benefits

  • 10 bacterial strains (5 billion CFU) + Lactospore® (3 billion CFU)
  • High-quality and effective bacterial strains
  • Vegicaps - plant-based (vegan) capsules

Disadvantages

  • No supporting ingredients

A well-deserved second place for Biotica 8 billion, thanks to its excellent composition and dosage. Unfortunately, it doesn't contain any supporting ingredients like enzymes and prebiotics.

#3. Symflora® Original - Vitakruid

Vitakruid offers a combination of 8 bacterial strains and prebiotics with Symflora® Original.

The benefits

    • 8 bacterial strains - 2 billion CFU per dose (3 capsules)
    • Also contains prebiotics, enzymes (amylases) and minerals (potassium, magnesium and manganese)
    • Vegan capsule
    • With ProbioAct® technology – protects probiotics so they survive in the intestines and remain stable at room temperature.

Disadvantages

  • The amount of colony forming units is a bit on the low side

What makes this probiotic special is the focus on the survival rate of the bacteria, along with effective bacterial strains, prebiotics, enzymes and minerals, although the dosage is less strong.

What exactly are probiotics?

Probiotics are living microorganisms, usually bacteria, that maintain the balance of your intestinal flora and support your health. Certain yeasts also have probiotic properties.

These beneficial bacteria naturally occur in your intestines and help keep harmful bacteria in check. They break down fiber and produce short-chain fatty acids, which support the intestinal lining and help maintain a healthy microbiome (gut flora).

Probiotics can be found in fermented foods such as yogurt, kefir and sauerkraut, but also in supplement form.

Causes of a disturbed intestinal flora

A disturbed intestinal flora can be caused by various factors:

  • Antibiotics – Taking antibiotics kills not only harmful bacteria, but also beneficial bacteria in your gut, which can throw the flora out of balance. (4)
  • Unhealthy diet – A diet high in processed foods, sugar, and low in fiber can upset the balance of good and bad bacteria in your gut. (5)
  • Environmental factors - Changes in the environment, such as pollution, or excessive hygiene, can reduce the diversity of gut flora. (5)
  • Stress - Long-term stress can disrupt gut flora by affecting communication between the brain and gut, leading to an imbalance in the bacterial strains in the gut. (6)
  • Smoking – Smoking can reduce the diversity of bacteria in the gut, leading to a disrupted flora. (7)
  • Illness and medications – Chronic illnesses and certain medications, such as antacids, can also disrupt gut flora. (8)

Did you know that during a vaginal birth, the baby receives the mother's important gut bacteria through the birth canal? These bacteria help keep the baby's intestines healthy and support the immune system. With a cesarean section, the baby lacks these bacteria, making them more likely to have an imbalanced gut flora, even later in life. Probiotics can be especially important for these babies. (9) (10)

What is the difference between pre- and probiotics?

Have you ever heard of prebiotics ? You often encounter this term when talking about probiotics. And that makes sense, because probiotics and prebiotics are closely related.

In fact, probiotics depend on prebiotics. Here's how it works:

  • Probiotics are living bacteria that help maintain or restore a healthy balance of bacteria in your intestines. They occur naturally in our intestines and we ingest them through certain (fermented) foods.
  • Prebiotics are nutrients for the good bacteria in your intestines and help them stay healthy. They are usually fibers that your body can't digest on its own, but are fermented by the good bacteria in your intestines. Prebiotics are found in foods like bananas, onions, garlic, and whole grains.

Probiotics (in food and supplements) add good bacteria to your gut, while prebiotics help these bacteria grow and do their job properly.

Good to know : Products that contain both probiotics (good bacteria) and prebiotics (nutrients for these bacteria) are also called synbiotics. They combine the bacteria with the nutrients they need to function properly, all in one product.

Lactobacilli and Bifidobacteria

Well-known strains of the Lactobacillus and Bifidobacterium genera are some of the most popular and well-researched probiotics. They have been proven effective in supporting digestive and immune health .

  • Bifidobacterium bifidum - Aids digestion, supports the immune system, and plays a role in breaking down fiber in the intestines. It is one of the first bacteria found in the gut of newborns.
  • Bifidobacterium animalis - Can contribute to the balance of intestinal flora and support intestinal health.
  • Lactobacillus acidophilus - Essential for breaking down lactose and maintaining healthy gut flora. This strain can help improve digestion and support gut flora.
  • Lactobacillus rhamnosus - May help support the immune system, as it is associated with increased resistance to infections.

Other bacteria commonly found in probiotics include:

  • Lactobacillus plantarum
  • Lactobacillus casei
  • Bifidobacterium lactis
  • Saccharomyces boulardii
  • Streptococcus thermophilus

Tip : Look for probiotics with multiple bacterial species. This is often labeled "broad-spectrum" or "multi-probiotic" on the packaging. These combine different types of beneficial bacteria, offering a wide range of benefits for your gut health.

The importance of strain name in probiotics

Bacteria have three levels of nomenclature: genus, species, and strain. This allows us to identify the specific characteristics of each bacterium.

For example:

  • Lactobacillus (genus)
  • casei (species)
  • Shirota (tribe name)

The strain name is important because it determines the bacterium's properties. Not all Lactobacillus casei are the same—different strains can have different effects.

Note : If a package only lists the terms bifidobacteria or lactobacilli, without a specific strain name, it is often not a scientifically proven probiotic. The effectiveness of probiotics depends on the strain, so without a strain name, the effectiveness is often undocumented.

Tips to improve your gut health

Did you know you can do a lot to support your gut? Fortunately, you don't have to make drastic changes to make your gut happy.

With a few simple adjustments to your daily routine you can achieve a lot.

  1. Avoid junk food - Fried foods, processed snacks, and refined sugars disrupt your gut flora. Choose fresh, unprocessed foods like vegetables, legumes, and whole grains as often as possible.
  2. Eat enough fiber - Fiber helps your intestines function smoothly. You need about 25-40 grams daily. Whole grains, flaxseed, chia seeds, legumes, and various fruits and vegetables are rich in fiber.
  3. Drink less alcohol - Alcohol irritates your gut and disrupts the balance of good bacteria. So limit your alcohol intake and choose non-alcoholic drinks more often.
  4. Stay hydrated - Water helps your bowels function smoothly, especially with added fiber. Fiber absorbs moisture, keeping your stool soft. Without enough water, it can actually cause constipation. So drink extra (at least 2 liters) when following a high-fiber diet!
  5. Get enough exercise - Regular exercise helps your digestion. Try to exercise for at least 30 minutes every day, for example, by walking or cycling.
  6. Examine your diet - Pay attention to which foods you can't tolerate. A food diary can help you discover what irritates your gut.
  7. Eat fruits and vegetables with every meal - Fruits and vegetables are packed with nutrients that support your gut. Add them to every meal for a healthy belly!

Which foods contain a lot of probiotics?

Probiotics are naturally present in your intestines, and you can take them as supplements. But did you know you can also support your gut flora with probiotic foods?

Probiotic foods are often fermented, meaning they contain live bacteria that are beneficial for your gut flora. Through fermentation, bacteria and yeasts break down the sugars in food, creating probiotic cultures.

Some examples:

  • Yogurt – Fermented milk
  • Kefir – A fermented drink
  • Sauerkraut – Fermented cabbage
  • Tempeh – Fermented soy product
  • Kimchi – Fermented vegetable dish
  • Miso – Fermented soybean paste
  • Pickles – Fermented cucumbers
  • Kombucha – Fermented tea
  • Natto – Fermented soybeans

Use probiotics continuously or as a probiotic treatment

A common question I get from people who want to try probiotics is whether it's best to do it temporarily or if there are benefits to using it continuously.

Both are possible, but the right choice here also depends on your goal. I'm happy to explain:

Probiotics during and after a course of antibiotics

Antibiotics work by killing bacteria, both harmful ones and some naturally occurring bacteria in the intestines. This can alter the composition of your gut flora, leading to symptoms such as diarrhea and abdominal pain.

Many people therefore choose to use foods or supplements with specific bacterial strains during and after a course of antibiotics to support their intestinal flora.

It is important that you use the probiotics correctly:

  • Start probiotics within two days - It is important to start probiotics within two days of the first dose of antibiotics for optimal effect. (11)
  • During the treatment - Take probiotics at least two hours after your antibiotics. This prevents the antibiotics from immediately killing the good bacteria.
  • After the treatment - Continue using probiotics for a few more weeks to bring your intestinal flora back into balance.

Good to know : Some studies show that starting with probiotics beforehand can also have benefits, but you will achieve the most benefit by taking them during and after the course of antibiotics.

Continuous use of probiotics

If you suffer from sensitive gut or stomach complaints, continued use of products containing live bacteria may be a valuable option for supporting your overall gut health.

This may be helpful for people who often suffer from abdominal pain, bloating or other intestinal problems.

It's good to know that effectiveness varies from person to person, and more research is needed to confirm long-term benefits. (12)

In short : the choice between temporary or ongoing probiotic use is primarily based on what best suits your body and needs at that moment. Short-term use can be beneficial after a course of antibiotics, for example, while ongoing use may be more suitable for maintaining healthy gut function in the long term.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

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