There is a lot of hype around probiotics and prebiotics and what truly makes a difference for gut health. Think of the digestive system as a living ecosystem: probiotics are the beneficial live bacteria in foods (such as in fermented foods like yogurt and sauerkraut), and prebiotics are the foods that help those beneficial gut bacteria thrive. Both are important to digestive health and overall health.

When it comes to probiotic supplements, delivery matters. Studies have found that these supplements may not survive the journey through the digestive tract because acid, heat and oxygen can wipe them out. A 2024 Nutrients study found that delayed-release capsules delivered over 50% survival, compared to less than 1% from powders or regular capsules. In addition, delayed-release capsules also boost short-chain fatty acids, which are crucial for gut lining and inflammation control.

It is now understood that technology such as microencapsulation wraps probiotic cells in a protective shell and helps them reach key areas in the gut where they can deliver the most benefit. A 2024 study in Current Research in Food Science, on B. coagulans-SNZ 1969, showed that some strains are simply tougher and more likely to survive the journey into the gut, even if the delivery is in gummy form. 

Food is the best delivery system as probiotics survive best in food (more than 90% survival) compared to juice (under 80%) or water. For supplements, look for labels with colony-forming units (CFUs) listed at the end of shelf life for the most accurate potency.

It is recommended that one pairs proven prebiotics with well‑delivered probiotics by checking strain, CFU and delivery form, in order to choose products that truly support gut health.

Eddie Rivera, MSOM, is a health and wellness leader in Central Florida and co-founder of Family Integrative Medicine, a functional medicine practice blending Eastern Medicine & Western biomedicine.