Defining Probiotics and Prebiotics

Probiotics have become increasingly popular in recent years, with emerging research on the importance of microbiome’s impact on physical and mental well-being. A microbiome is any ecosystem of microorganisms—good bacteria, fungi, yeasts, and the like—that live in a certain part or system of your body (like the digestive system).

Some people may find the idea of entire ecosystems of tiny creatures, well, kind of weird. However, these organisms are crucial for promoting several vital physical functions, like:

• Dispelling toxic compounds from the body
• Promoting robust, efficient immune function
• Breaking down nutrients like vitamins and amino acids for absorption in the gut
• Regulating systemic and local inflammation

It bears mentioning that humans have been consuming probiotics for millennia in the form of food. Many dishes, like yogurts or pickled veggies, contain beneficial bacteria, yeasts, and other microbes that can support gut health.

These days, two main kinds of supplements can support the digestive system’s microbiome:

• Probiotics – Live bacterial cultures that help “re-colonize” the gut. In other words, they promote the efflorescence of “good,” beneficial bacteria while stymying the growth of potentially “bad” gut bacteria.
• Prebiotics – Food sources, typically carbohydrates, that feed the healthy bacteria obtained from probiotics.

What can probiotics do for pregnancy?

Pregnancy is a period when virtually every physical system of the body undergoes significant change. Whether expecting moms are coping with digestive distress, acne flare-ups, or vaginal infections, the microbiome is suspected to play a key role behind them all.

To that end, it’s theorized that pregnant women may benefit from probiotics’ ability to:

• Provide immune support – Pregnancy has a significant impact on the immune system, causing activity fluctuations throughout those 9 months of expecting. At certain stages, particularly during fetal development, some pregnant women may be more vulnerable to infection. As probiotics have been shown to help promote immune function in non-pregnant individuals, they may provide an assist to expecting moms as well.
• Relieve digestive distress – Several studies have shown that certain individuals suffering from irritable bowel syndrome (IBS) or diarrhea may experience symptom relief by consuming probiotics regularly. Some pregnant women also find relief from constipation after starting the use of probiotics.
• Work against bacterial vaginosis – BV, or bacterial vaginosis, is one of the most prevalent infections among pregnant women. It’s crucial to treat if it crops up during pregnancy, as BV can heighten the risk of low birth weight, premature labor, pelvic inflammatory disease (PID), and the mother contracting STIs.

Research suggests that the use of probiotics may help balance and repopulate the vagina’s microbiome, preventing the development of BV.

• Support mental well-being – Select studies demonstrate that introducing probiotics may, in some cases, assist with cognitive performance, memory, and stress levels. Probiotics may also assist with supporting mood and mental balance, as some women coping with postpartum depression report regaining mental health after using probiotic supplements.

Risks and Side Effects of Probiotics During Pregnancy

As stated, probiotics are generally considered safe to use with a little one in utero. However, there are some hazards, adverse effects, and risks to consider in the process of deciding whether to take them during pregnancy:

• Pregnancy-specific considerations – One 2021 study on gestational diabetes and probiotics suggested there may be a slightly increased risk of preeclampsia in pregnant women. That said, the majority of the scientific community reports that “acute safety issues appear to be minor,” particularly as some of the most effective probiotics are derived from simple food sources, like yogurt.
• Non-pregnancy-specific considerations – Pregnant or not, scientists caution users to be thoughtful when choosing a probiotic supplement and brand. Because supplements aren’t regulated by the FDA, it can be difficult to discern the quality of probiotics without the guidance of a healthcare provider.

If you’re considering using a probiotic or prebiotic supplement, it’s important to screen for:

• The bacterial strains used
• The dosage of strains used
• The potency of strains used
• The product quality
• The route the probiotics are administered

Finally, much of the scientific research on probiotics has been carried out in recent decades. This means that few studies have been completed on the long-term effects of probiotic use. If you tend to err on the side of caution, you might consider saving your probiotics for after you’ve delivered and nursed your baby.

Guidelines for Incorporating Probiotics During Pregnancy

When you’re pregnant, it’s best to consult with your healthcare provider before introducing any supplement to your regimen—yes, even your prenatal vitamin. In cooperation with your doctor’s recommendations, the following guidelines can help you incorporate probiotics you can feel confident about.

Look For a Prenatal Probiotic

One of the best ways to simplify your routine (and minimize choice fatigue) is to keep an eye out for prenatal vitamins that contain probiotic cultures. The best-researched and most generally supportive and best probiotic strains to look for include:

• Lactobacillus
• Bifidobacterium
• Bacillus

If your healthcare provider approves, it’s usually recommended you look for supplements that contain at least 1 billion colony-forming units per dose. Express-ordering online can be tempting, but heat frequently kills bacteria or otherwise neutralizes their probiotic effects. For best results, aim to purchase from a vendor who keeps their probiotic products refrigerated.

Take It At the Same Time Each Day

Your healthcare provider will likely advise you to take your probiotics at a certain time each day. Keeping your consumption regular is important for two reasons:

1. Many probiotics are designed to be taken before or during a meal to help your gut absorb their contents.
2. Taking supplements at regular daily intervals may help you catch any adverse patterns or side effects if they occur.

Note Any Side Effects

In addition to taking your probiotic at the same time each day, you might consider making a quick record of any improvements or changes you notice. Some people don’t respond well to probiotic supplements, and can even sustain a worsening of symptoms (like digestive distress).

Common adverse symptoms include:

• Thirstiness
• Bloating
• Constipation
• Flatulence

Pregnant women in particular may notice symptoms like differences in their vaginal discharge or the consistency of their stool. While these aren’t necessarily cause for alarm, it’s a good idea to take note of them and share them with your doctor at your next prenatal appointment.

Finally, some people may develop heightened histamine levels after starting probiotic use, which can increase inflammation in the body. If you notice any significant digestive, mood, or reproductive disturbances, it’s best to discontinue your use. Then, reach out to a care provider to address your symptoms to ensure you and your baby stay safe.

Make Room for Fermented Foods in Your Diet

Fans of yogurt, pickles, and other fermented delicacies, rejoice: in some cases, you may not even need an extra pill to reap the benefits of probiotics! Many foods can deliver good-for-you bacteria without the potential of choosing a poor-quality store-bought supplement.

One thing to note: Certain brands advertise bacterial cultures like Streptococcus thermophilus or Lactobacillus bulgaricus, but these are usually broken down in the stomach before they can reach the digestive tract. Moreover, some bacteria can be lost during the manufacturing and distribution process if they’re not stored properly.

For best results, choose probiotic foods from locally made or minimally-processed vendors (the farmer’s market kimchi stand is an excellent choice!).

Start a New Chapter in Your Pregnancy Journey with SneakPeek

From tempering morning sickness to exploring new ways to care for your emotional well-being, pregnancy is a time to explore new approaches to both your and your baby’s inner world. If you’re curious to get a clearer picture of what else is going on inside, check out SneakPeek’s Early Gender DNA Test.

With this at-home, DNA-based test, expecting moms can learn their new arrival’s gender as early as 6 weeks into their pregnancy with over 99% clinically proven accuracy¹. The process is simple: you’ll take your sample from home, mail it to SneakPeek labs, and we’ll triple-review your results and send them back on the same day we receive them.

It’s no wonder SneakPeek is OBGYN’s #1 recommended at-home early gender test, trusted by more than 1 million new moms. Start the path toward a healthy, clear-sighted pregnancy by visiting SneakPeek today.