This gastroenterologist says probiotics are ‘a waste of money.’ Here’s what you should be doing instead | Fortune Well
In a world where gut health is a hot topic, probiotics have become a go-to solution for many. But are they really worth the hype? According to Dr. Trisha Pasricha, a gastroenterologist, the answer might surprise you. In a recent op-ed for The Washington Post, Dr. Pasricha challenges the multibillion-dollar probiotics industry, calling these supplements “a waste of money” for most people. So, what should you do instead? Let’s dive in.
Why Probiotics May Not Be Worth It
Probiotics are often marketed as a miracle solution for digestive issues, bloating, and even mental health. However, Dr. Pasricha argues that the evidence doesn’t support these claims.
- Lack of Scientific Consensus: With over 1,000 clinical trials on probiotics, the results are inconsistent due to varying bacterial strains, doses, and outcomes.
- No FDA Oversight: Unlike prescription drugs, probiotics don’t undergo rigorous testing, making it hard to verify their effectiveness.
- Misleading Marketing: Many companies exaggerate the benefits of their products, creating confusion among consumers.
Dr. Pasricha emphasizes that the American Gastroenterological Association does not recommend probiotics for most digestive conditions.
The Better Alternative: A High-Fiber Diet
Instead of relying on probiotics, Dr. Pasricha suggests focusing on a high-fiber diet to support your gut microbiome.
- Why Fiber Matters: Low-fiber diets can lead to the permanent loss of beneficial gut bacteria, reducing microbiome diversity and worsening health.
- What to Eat: Incorporate a variety of plant-based foods, nuts, and fermented foods to nourish your gut.
Top High-Fiber Foods to Add to Your Diet:
- Beans and lentils
- Fresh fruits (raspberries, apples, pears with skin)
- Fresh vegetables (broccoli, Brussels sprouts, green peas)
- Whole grains (oatmeal, farro, barley)
- Nuts, seeds (chia seeds, flax seeds), and avocados
How to Build a High-Fiber Meal
Not sure where to start? Nutritionist Federica Amati recommends this simple formula:
- Half Your Plate: Fill with plant-based foods like salads, broccoli, or sautéed zucchini.
- Quarter of Your Plate: Add lean protein like salmon, chicken breast, or tofu.
- Last Quarter: Include high-fiber complex carbs like brown rice, sweet potatoes, or barley.
When Are Probiotics Actually Helpful?
While probiotics aren’t recommended for most people, there are a few exceptions:
- Antibiotic Use: Probiotics may help reduce the risk of C. difficile infection during antibiotic treatment.
- Pouchitis: Patients with inflammatory bowel disease who develop this condition after surgery may benefit.
However, Dr. Pasricha notes that even these recommendations are based on “low” or “very low” quality evidence.
The Bottom Line: Skip the Supplements, Focus on Food
Dr. Pasricha’s advice is clear: Instead of spending money on probiotics, invest in a high-fiber, nutrient-rich diet. Not only will this support your gut health, but it will also improve your overall well-being.
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