How to Choose a Probiotic Supplement on the GAPS Diet

To compare probiotic supplements on GAPS, start with the four checks in Dr. Natasha Campbell-McBride’s book: species diversity, different microbial groups, batch testing and concentration.^[1] They give you useful questions to ask before buying a product, rather than choosing by the biggest number on the front of the bottle.

Check 1: Species Diversity

A good probiotic should have as many different species of beneficial microbes as possible.^[2] The reasoning is straightforward: a human gut contains uncountable numbers of species of different bacteria, fungi, and other microbes, and a supplement should try to get as close to that natural diversity as it realistically can.^[2] Different species of probiotic microbes have different strengths and weaknesses, so a mixture gives you a better chance of deriving maximum benefit than any single strain could on its own.^[2]

Check 2: A Mix of Bacterial Groups, Not Just Species

This is a step beyond species diversity within one family. A mixture of strains from different groups of probiotic bacteria is more beneficial than just one group.^[2] Many probiotics on the market contain just Lactobacilli, for example, several species of it, but still only one bacterial group. A combination of representatives from the three main groups, Lactobacilli, Bifidobacteria, and spore-forming bacilli, usually works best.^[2] Addition of beneficial fungi to that mix makes the product even more effective still.^[2] Read the label past the species list and check whether it’s actually spanning these different groups, not just offering variety within one of them.

Check 3: Published Batch Testing

The manufacturer should test every batch for strength and microbial composition and be prepared to publish those results.^[2] Published batch data lets the buyer compare the product’s measured strength and composition with the label.

Check 4: At Least 8 Billion Bacterial Cells Per Gram

A good probiotic should have concentrated amounts of bacteria, at least 8 billion bacterial cells per gram.^[2] You need to provide probiotic bacteria in large enough doses to actually see an improvement.^[2] But this check comes with a real caveat: probiotic formulas with the highest bacterial count aren’t always the best choice, because probiotics can cause a “die-off” reaction, and a very high-strength product can trigger a more intense one than a person is ready for.^[2] Strength matters, but so does starting where the person can actually tolerate.

What If You Still Aren’t Sure?

Campbell-McBride recommends working with a qualified practitioner experienced in using probiotics to help choose an appropriate preparation.^[2] For your own comparison, write down the full product name, the organisms listed, the amount of powder or capsules in a serving, and where the manufacturer provides batch information. Keeping those details together makes two labels much easier to compare.

How We Applied This in Our Own House

Our family used Smidge probiotics as part of our own GAPS routine. That is a family-specific product choice, while the source’s selection criteria remain the same for any bottle: species diversity, several bacterial groups, published batch testing and sufficient concentration.

Is Concentration the Same as a Daily Dose?

No. The book’s concentration criterion is at least 8 billion bacterial cells per gram. Its suggested daily therapeutic amounts are a different set of figures, and they apply to laboratory-grown preparations with individual and product exceptions.^[2] A serving that weighs a fraction of a gram is not a gram. Read the amount and unit together rather than treating every number as the daily amount.

For the gradual increase and the book’s age bands, use the probiotic introduction guide. Keep the manufacturer’s units as written; do not silently equate different label measurements.

Your Next Step

Use these four checks together, then read Homemade Fermented Foods vs. Commercial Probiotics, How to Introduce Probiotics Gradually, and the GAPS supplements guide.

The Supplement Introduction Tracker is listed in my WFLI Shop.

References

1. Campbell-McBride, Natasha. Gut and Physiology Syndrome (2020), “Nutritional Supplements for GAPS People,” “1. Probiotics”.
2. Campbell-McBride, Natasha. Gut and Physiology Syndrome (2020), “Nutritional Supplements for GAPS People,” “1. Probiotics”, product selection, gradual introduction and ongoing intake.