Probiotics are beneficial bacteria found in a wide range of fermented foods. These friendly microbes have been linked to better female health due to their potential effects on hormonal balance and gut function.
Discover the best probiotics for women and learn how to choose the best dietary sources to support gut health and maintain vaginal and urinary tract balance.
What are probiotics?
Probiotics are live microorganisms that reside within the digestive tract, especially the colon, which houses the majority of the human gut microbiome.
This microbiome consists of thousands of microbial species that interact with the human body by influencing digestion, nutrient absorption, immune health, metabolic processes, hormonal balance, and even mood regulation.
“While probiotics are mainly associated with the digestive system, these beneficial microbes also populate the urinary tract, oral cavity, skin, and female reproductive system,” explains Dr. Berg. “This indicates their vital role in maintaining balanced microbial ecosystems throughout the body.”
Probiotics are naturally found in fermented foods, which help populate the gut with these health-promoting microbes and contribute to a diverse and balanced microbiome.
Research published in the World Journal of Gastroenterology emphasizes the vital role of probiotics, highlighting that a lack of beneficial gut bacteria is associated with poor health outcomes and an increased risk of various health conditions.1
Watch the video below to discover the best probiotic foods to promote a diverse gut microbiome.
Do probiotic strains matter?
The gut microbiome consists of a vast number of probiotic species, and not all bacterial strains are the same or have the same effect on the female body.
However, each person’s microbial composition is unique. Rather than focusing solely on specific strains, it’s most beneficial to prioritize a healthy diet and fermented foods to support a balanced and diverse microbiome.
Regularly consuming a wide range of probiotic-rich foods helps maintain microbial diversity, which has long been linked to better overall health.
Maintaining microbial balance is crucial for preventing the overgrowth of harmful bacteria. This can trigger inflammation, hormonal imbalances, poor digestive health, and nutritional deficiencies.
Having said this, evidence published in Microorganisms notes that various key bacterial and yeast species are consistently associated with profound health benefits.2
These probiotic strains include:
- Lactobaccuilus
- Bifidobacterium
- Enterococcus
- Saccharomyces cerevisiae
Benefits of probiotics for women
Female health is significantly influenced by hormones, which regulate vital physiological aspects such as reproduction, bone health, weight management, mood regulation, and energy production.
Maintaining hormonal balance, and therefore optimal female wellness, not only relies on a well-functioning endocrine system but has also been closely linked to overall gut health and microbial diversity.
Here are four benefits of probiotics for women.
1. Promote estrogen balance
A specific group of probiotic gut bacteria, called the estrobolome, produces enzymes such as beta-glucuronidase, which helps regulate how much estrogen is activated or eliminated from the body.
A healthy, diverse gut microbiome can help maintain more balanced estrogen levels. In contrast, a disrupted microflora can contribute to hormonal imbalance, which has been linked to an increased risk of premenstrual syndrome (PMS), uterine fibroids, or estrogen-related cancers.
2. Support menopausal transition
Hormonal shifts during menopause can trigger mood changes and digestive issues, including abdominal pain and bloating.
Maintaining balanced gut microbes can support women through menopausal transition, helping manage digestive issues and promote overall well-being.
Evidence published in Maturitas supports this, stating that probiotic-rich foods have shown therapeutic potential to manage hormone-related shifts in mood regulation, summarizing, “Fermented foods may improve mood in middle-aged and older women.”3
3. Help maintain urinary and vaginal microbiome balance
Probiotic foods can play a role in supporting the delicate balance of microbes within the urinary and vaginal tract.
A healthy vaginal microbiome maintains a slightly acidic environment that helps prevent the growth of harmful bacteria or yeasts, such as Candida albicans.
An imbalanced vaginal microbiome can contribute to common female health issues such as urinary tract infections (UTIs), yeast overgrowth, or bacterial vaginosis.
4. Promote skeletal health
A study published in Aging and Disease found that the gut microbiome influences the body’s ability to remodel bone matrix, which is vital for bone strength and skeletal health.4
This is especially important for women who are at increased risk of accelerated bone mass loss and osteoporosis due to hormonal changes during menopause.
It’s believed that foods rich in friendly gut microbes support a balanced intestinal environment that facilitates the optimal absorption of calcium, a critical component of bone.
Certain gut microbes also produce vitamin K, which facilitates calcium deposition into bones, further strengthening skeletal structure.
8 best probiotics for women
While probiotic-rich foods support overall health and well-being, certain strains have been shown to offer specific benefits for women’s health.
Here are eight of the best probiotics for women, along with their top food sources.
1. Lactobacillus acidophilus
Naturally found in yogurt and sauerkraut, aged cheeses, and buttermilk, Lactobacillus acidophilus has been found to support vaginal health by maintaining a balanced microbiome within the urinary tract.
Regularly consuming these foods may help reduce the risk of infections and support overall digestive and urinary tract health.
2. Lactobacillus rhamnosus
Lactobacillus rhamnosus is generally present in fermented dairy products, fermented vegetables, and fermented soy products such as miso and tempeh.
This strain supports regular digestion and may help strengthen the vaginal tract by producing antimicrobial compounds that inhibit the growth of harmful bacteria.
3. Lactobacillus casei
Foods such as fermented dairy products, including cheese and yogurt, are rich sources of Lactobacillus casei.
This microbial species has been linked to strong immune system functions and supports the body’s ability to maintain inflammatory balance.
This is especially important for women, as chronic low-grade inflammation can trigger thyroid problems and hormonal imbalances, which can disrupt female health and well-being.
4. Lactobacillus reuteri
A study published in Frontiers in Bioscience found that Lactobacillus reuteri supports mental wellness by enhancing the production of calming and sleep-supporting neurotransmitters in the brain.5
Although these effects have only been confirmed in animal studies, they suggest that Lactobacillus reuteri may influence mood, relaxation, and overall well-being.
Sleep disturbances and mood fluctuations are common during perimenopause and menopause, and incorporating Lactobacillus reuteri into a balanced diet may help support emotional well-being.
While found in moderate amounts in raw sauerkraut, Lactobacillus reuteri yogurt is one of the best sources of this health-promoting bacterial species.
5. Lactobacillus bulgaricus
Bulgarian yogurt is a highly nutritious dairy product that contains exceptional concentrations of the probiotic Lactobacillus bulgaricus.
Lactobacillus bulgaricus may support a healthy vaginal environment and promote gut microbiome diversity. This potent probiotic can help enhance digestive functions, hormone balance, and overall female reproductive health.
6. Bifidobacterium bifidum
Found in probiotic products containing live cultures, kefir, certain soft cheeses, sauerkraut, kimchi, and miso, Bifidobacterium bifidum is another health-promoting probiotic strain that has shown potential to promote estrogen balance.
These effects are believed to be linked to its ability to support healthy gut bacteria diversity. This plays a key role in the metabolism of estrogen, helping maintain hormonal balance and female well-being.
7. Bifidobacterium breve
The probiotic Bifidobacterium breve, typically found in kefir, sauerkraut, and kimchi, not only promotes a diverse gut microbiome but has also been linked to better metabolic health.
Research published in Nature suggests that Bifidobacterium breve produces conjugated linoleic acid (CLA), a polyunsaturated fatty acid with potent anti-atherosclerotic, antidiabetic, anti-obesity, and immunomodulatory properties.6
The link between Bifidobacterium breve and CLA production may explain why consuming fermented foods can help support better weight management and promote cardiovascular health.
8. Bifidobacterium longum
Bifidobacteria longum is a live bacterium present in various fermented foods such as sauerkraut, kimchi, kefir, certain soft cheeses, and probiotic yogurts.
Due to its hormone-balancing properties, this probiotic strain may help reduce menopause-related weight changes, especially when combined with foods rich in Lactobacillus species.
Key Takeaways
- Probiotics are live microorganisms that support digestion, nutrient absorption, immune health, hormones, and even mood.
- Different strains have different benefits; having a diverse microbiome is more important than relying on a single strain.
- Regularly consuming probiotic-rich foods is an excellent strategy for women to support balanced estrogen levels, weight management, mental well-being, reproductive health, and overall wellness.efits of probiotics for women include:
FAQ
What are the best probiotics for women?
Some of the best probiotics for women include Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus reuteri, Bifidobacterium breve, Bifidobacterium longum, and Bifidobacterium bifidum.
These beneficial bacteria are found in a wide range of fermented foods, including raw sauerkraut, miso, kimchi, tempeh, yogurt, kefir, and certain cheeses.
Which is the best probiotic for your gut?
Consuming foods rich in Lactobacillus and Bifidobacterium, found in dairy products containing live cultures and fermented vegetables, can help restore and maintain a balanced and diverse microbiome.
A healthy gut microbiota helps prevent the overgrowth of bad bacteria, which can trigger gut problems, including bloating, irregular bowel movements, and abdominal pain.
Does Greek yogurt contain probiotics?
Yes, Greek yogurt contains probiotics, including Lactobacillus and Bifidobacteria, which support digestive functions, hormonal balance, vaginal and urinary tract health, and overall well-being.
Which probiotic is good for vaginal health?
Lactobacillus species, especially Lactobacillus rhamnosus and Lactobacillus reuteri, have been shown to support vaginal health by helping maintain an acidic environment that minimizes the growth of harmful bacteria and yeasts.
