Many people who follow a gluten-free diet also take probiotic supplements. Probiotics are live microorganisms that can provide health benefits when consumed in adequate amounts. For those avoiding gluten, probiotics can help improve digestion and better tolerate a gluten-free diet.
Quick Answers
- Yes, probiotics are generally safe to take even if you are gluten-free.
- Probiotics may help improve digestion and nutrient absorption in those who are gluten-free.
- Look for high-quality probiotic supplements that are third-party tested and free of gluten-containing ingredients.
- Pair probiotics with prebiotic fibers for enhanced benefits.
- Work with a healthcare provider to determine the right probiotic and dosage for your needs.
Are probiotics gluten-free?
Most probiotic supplements are naturally gluten-free, as they simply contain live bacteria or yeast ingredients. However, some probiotic products may contain other ingredients derived from gluten-containing grains, such as fillers, binders, or flavorings.
It’s important to read ingredient lists carefully to ensure the probiotic you choose is 100% gluten-free. Reputable supplement brands will clearly state if a product is gluten-free on the label. Contact the manufacturer if you have any doubts about the gluten content of a probiotic supplement.
Tips for finding gluten-free probiotics
- Look for labels that say “gluten-free” or have a gluten-free certification symbol.
- Avoid probiotics that contain ingredients like wheat, barley, rye, malt, or oats, unless certified gluten-free.
- Choose capsule form rather than gummies/chews which may contain gluten.
- Look for brands that test products in third-party laboratories to ensure gluten-free status.
- Call or email the manufacturer if you have any questions or concerns.
Do probiotics help with gluten intolerance?
For those with celiac disease or non-celiac gluten sensitivity, probiotics may help improve digestive symptoms and tolerance of a gluten-free diet. However, probiotics are not a treatment for gluten intolerance itself.
Here are some of the ways probiotics may benefit those who are gluten-free:
- Improve nutrient absorption: Probiotics can help repair gut barrier function damaged by gluten exposure, improving absorption of nutrients from food.
- Alleviate gastrointestinal symptoms: Probiotics may reduce diarrhea, constipation, bloating, and abdominal discomfort often experienced when gluten-free.
- Support immune function: Certain probiotic strains regulate immune activity in the gut, which may reduce inflammation.
- Restore gut microbiome: Avoiding gluten can disrupt healthy gut flora. Probiotics replenish good bacteria for optimal digestion.
- Reduce risk of complications: Probiotics may lower risk of small intestinal bacterial overgrowth (SIBO) and other issues in celiacs.
Always consult your healthcare provider before taking any new supplements, including probiotics. They can help determine the best probiotic strains and dosage for your individual health needs.
What are the best probiotics to take when gluten-free?
Some of the most beneficial probiotic strains to take on a gluten-free diet include:
Lactobacillus strains
- L. acidophilus: Boosts nutrient absorption, reduces inflammation
- L. fermentum: Protects gut barrier, antioxidant effects
- L. plantarum: Anti-inflammatory, supports immunity
- L. paracasei: Manages IBS symptoms like bloating and pain
Bifidobacterium strains
- B. longum: Helps digest gluten-free grains, alleviates GI issues
- B. breve: Shown to prevent gut permeability and leaky gut
- B. infantis: Eases abdominal discomfort, diarrhea, constipation
- B. lactis: Boosts immune function, nutrient absorption
Other strains
- Saccharomyces boulardii: Anti-inflammatory yeast that protects gut lining
- Streptococcus thermophilus: Fights inflammation, improves lactose digestion
- Bacillus coagulans: Helps break down gluten-free grains, relieves gas
The most beneficial probiotic depends on your individual needs. Work with a gastroenterologist or dietitian knowledgeable in probiotics to determine which strains may be most effective for you.
When should I take probiotics on a gluten-free diet?
Most experts recommend taking your daily probiotic supplement dosage just before or with your first meal of the day. This timing allows the maximum benefits of probiotics to be utilized throughout your digestive process for the day.
Some additional tips on when to take probiotics while gluten-free:
- Take probiotics on an empty stomach, at least 30 mins before or after antibiotics.
- Consume probiotic foods like yogurt, kefir, and fermented veggies with meals.
- After a course of antibiotics, take probiotics consistently for 2-4 weeks to replenish gut flora.
- Increase probiotic intake during travel or high stress to maintain digestive balance.
- Pair prebiotic fibers with your probiotics to help nourish probiotic strains.
Do I need to take probiotics long-term if I’m gluten-free?
For those following a strict, lifelong gluten-free diet, taking probiotics regularly can provide continued support for optimal digestive health. However, you may not necessarily need to take probiotics forever.
Factors like your symptoms, diet, lifestyle, age, and overall health can impact how long you may benefit from a probiotic supplement. Some general probiotic guidelines for gluten-free individuals include:
- Take probiotics for at least 2-3 months to help “reset” your gut microbiome after eliminating gluten.
- Increase intake during times of illness, travel, or antibiotics use to prevent gut flora disruption.
- Periodically cycle off probiotics for 1-2 weeks to avoid dependency.
- Look for signs you may need more probiotics like changes in digestion, immunity, or weight.
- Work with your healthcare team to determine your ongoing probiotic needs.
Probiotics are safe for long-term use when taken as directed. Just be sure to monitor your individual symptoms and adjust your probiotic regimen as needed with guidance from your doctor.
Are there any side effects or risks of taking probiotics while gluten-free?
For most people, probiotics are very safe with minimal risk of side effects. However, some things to be aware of when taking probiotics on a gluten-free diet include:
- Allergic reaction: Rarely, probiotics may trigger an allergic reaction or sensitivity in some. Discontinue use if any signs of allergy occur.
- Increased gas or bloating: Some experience temporary changes in digestion when starting probiotics. This typically improves with continued use.
- Risk of contamination: Impaired gut barriers in celiacs raises the chance of bacterial translocation. Only use reputable, third-party tested brands.
- SIBO concerns: Probiotics could worsen bacterial overgrowth. Consult your doctor first if you have SIBO.
- Infections: Probiotics may rarely cause infections in those who are severely immunocompromised or critically ill.
When taken as recommended, quality probiotics are very safe for those who are gluten-free. But consult your healthcare provider first if you have any concerns.
Do probiotics help with weight loss on a gluten-free diet?
Some research has linked probiotic supplementation with enhanced weight loss results. Probiotics may support weight management on a gluten-free diet in a few key ways:
- Improved nutrient absorption: Probiotics help digest and absorb nutrients from gluten-free foods to keep you fuller.
- Decreased gut inflammation: Probiotics can reduce inflammatory cytokines linked to obesity and insulin resistance.
- Balanced gut flora: The right probiotics strains help optimize the gut microbiome diversity needed for weight regulation.
- Appetite regulation: Certain probiotics may increase satiety hormones like GLP-1 to support appetite control.
That said, more studies are still needed. Always pair probiotics with an overall healthy gluten-free diet and active lifestyle for best weight loss results. Work with a registered dietitian knowledgeable in probiotics and gluten-free diets for customized guidance on using probiotics for weight management.
Should I take prebiotics too if I’m gluten-free and taking probiotics?
Combining prebiotics and probiotics together can boost the beneficial effects for those who are gluten-free. Prebiotics are non-digestible fibers that act as “fertilizer” to nourish probiotic bacteria strains.
Good gluten-free prebiotic sources include:
- Asparagus
- Garlic
- Onions
- Apples
- Bananas
- Flaxseeds
- Chia seeds
- Legumes
- Gluten-free oats
- Psyllium husk
- Inulin
- Galacto-oligosaccharides (GOS)
Aim for getting 5-10 grams of prebiotic fiber daily. Adding a gluten-free prebiotic supplement can also help ensure your probiotic bacteria have the nutrients they need to fully colonize and flourish.
Bottom Line
Probiotics are generally safe and well-tolerated for those who follow gluten-free diets. Choosing high-quality, third-party tested probiotic supplements that are verified gluten-free is important. Pairing probiotics with prebiotic fiber sources can help enhance their effectiveness.
Probiotics may provide advantages like improved digestion, better nutrient absorption, normalized immunity, and support for overall health on a strict gluten-free diet. Always consult your doctor to determine which probiotic strains and dosages are right for your individual needs.
Frequently Asked Questions
Can probiotics cause cross-contamination of gluten?
Probiotics themselves do not contain gluten, so there is no risk of cross-contamination. However, some probiotic products may be processed in facilities that also handle gluten. Look for probiotics that are third-party tested to ensure they remain gluten-free throughout the production process.
Will taking probiotics help me feel better on a gluten-free diet?
For many who are gluten-free, probiotics can help improve common digestive issues like constipation, diarrhea, bloating, and gas. Probiotics also help support gut barrier function and absorption of nutrients from gluten-free foods.
When is the best time take probiotics – morning or night?
Most experts recommend taking your daily probiotic dose in the morning, or with your first meal of the day. This allows the maximum benefits during your digestive processes. But work with your doctor to determine the ideal time based on your individual health needs.
Can I take probiotics with other medications or supplements?
In most cases, probiotics do not interact with medications or other supplements. However, it is always best to check with your pharmacist or doctor about any potential interactions. Space your probiotic at least 2 hours apart from antibiotics or antifungal medications.
How long do I have to take probiotics before seeing benefits?
It may take 2-4 weeks of consistent probiotic use to see noticeable improvements in your digestive health, immunity, or other measures. Give your body time to establish colonies of the beneficial bacteria from your probiotic supplement.
Is it okay to take probiotics every day?
For most healthy individuals, it is safe to take daily probiotic supplements long-term. However, you may want to periodically cycle off probiotics for 1-2 weeks at a time to avoid dependency. Consult your healthcare provider for guidance on your specific probiotic regimen.
The Bottom Line
Probiotics can provide added digestive and immune support for those maintaining a gluten-free diet. Choosing high-quality, third-party tested probiotic supplements that are confirmed gluten-free is important. Introduce probiotics slowly and pair them with prebiotic fiber sources for optimal results. Always speak with your doctor to determine if probiotics are right for your individual needs.
