New Banana T-shirt + Feel Amazing Vibes T-shirt | Free Shipping on all US Orders!

Guide to Probiotics

Nutrition Stripped

Guide to probiotics | good bacteria, how to use, food sources ofToday I’m sharing the Guide to Probiotics, including what they are, how they can help, and where you can get them. I’m breaking it down for you to bookmark, share, and use as a resource here in the “nutrition topics” category. Let this be a mini-guide on all things probiotics and a tool for you to determine if they can help your digestion.


What are probiotics?


Probiotics are the army of good bacteria keeping a balance with the natural occurring “bad” bacteria and yeast in our digestive system. If you’ve ever taken a biology or microbiology class, then you could guess how many different strains of bacteria there are in this word, let alone in your gut (it’s a lot by the way!). Different bacterial strains have been studied in relation to helping ease or improve a certain disease/symptom, for example lactobacillus is one of the most well-known bacterias (which actually is just the genus, there are many varieties under this umbrella group, i.e. lactobacillus acidophilus). Other types of bacterias include saccharomyces boulardii, Enterococcus faecium, Streptococcus thermophilus, Leuconostoc, and Bifidobacteria.

Probiotics may be helpful for those suffering from allergies, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), cholesterol, blood pressure, lactose intolerance, chronic gut inflammation, bacterial overgrowths, h. pylori infections, diarrhea, constipation, eczema, and more. I first was intrigued at the power of probiotics with aiding diseases/illnesses when studying h.pylori infections in graduate school. I was able to put probiotics to the test on myself personally when I had an ulcer caused by h.pylori in school. A quick primer on what that is – h.pylori is a bacteria that lives within the stomach. It’s unclear why h.pylori affects some individuals more severely than others, i.e. with ulcers, inflammation, or even stomach cancer. Some think these infections arise when the immune system is compromised. In my case, I got this the same time I had mono, a real double whammy. Both the diagnosis and treatments are not fun, but probiotics kept me on the treatment plan along with other natural foods/remedies, and I was able to kick it out and heal my gut over a long period of time. Since then I’ve been an advocate for healthy gut ecosystems and healing the gut with as many natural remedies as possible.

Many things may affect gut function including diet, lifestyle, and stress. And if you’ve ever been on antibiotics for an extended period of time, your gut is most likely lacking the army of good bacteria. Antibiotics are anti-everything, including both the good and bad bacteria lining your gut. If antibiotics are fighting off the bad bacteria, guess what? They’re also fighting off the good bacteria colonies as well! Antibiotics are not just found in our prescription medication, but even in the US with our meat/dairy/egg and general factory farming food production. We must be mindful and feed our body with foods that promote healthy gut microflora and a healthy ecosystem. Consuming probiotic rich foods and a plant-based diet loaded with fruit and vegetable fibers will do this perfectly.


Where can you find probiotics?


Probiotics occur naturally in our digestive system already! They’re made from digesting the foods we eat. You can see how this can be an issue for those who don’t consume a diet high in whole foods and rely on the Standard American Diet for their nutrition. Highly processed foods, ones that contain those antibiotics from meats and dairy (again I’m referring to those not produced on an actual farm with “farmer Joe” taking care of his animals), and foods lacking in fiber are just some ways our bodies aren’t primed for a healthy ecosystem. Our bodies make probiotics from the foods we eat through prebiotics. Prebiotics are basically the “food” for the bacteria to feed on. They’re indigestible ingredients, and two of the most common forms are inulin and fructo-oligosccharides (FOS).

probiotics-guidePictured above from left to right: sauerkraut, miso, kimchi, tempeh, and side of kombucha

Probiotic-rich food sources

Remember these should be first and foremost before supplementation

  • Fermented sauerkraut
    • Note that there’s a difference between naturally fermented sauerkraut/pickles/vegetables and the kind you find in a can loaded with vinegar and salt. This kind doesn’t contain the probiotics like fermented varieties do.
  • Fermented pickles
  • Kimchi, raw or all naturally fermented. You can also make your own!
  • Yogurt, all organic dairy or non-dairy alternatives like So Delicious! (preferred)
    • Be wary of yogurt brands on the grocery store shelves that advertise on fancy celebrity-laden commercials and other marketing tactics to make you believe their product is high in probiotics. Most yogurts don’t contain substantial amounts, let alone reach a billion CFU’s.
  • More fermented veggies such as carrots, shredded beets, etc.
  • Kefir, organic dairy kefir or coconut water kefir (my favorite)
  • Kombucha


What about supplements?


Probiotics are also found in supplemental form, varying from quantity of CFU’s (colony forming units), types (i.e. strains of bacteria), and form (i.e. pill, powder, etc.). Typically when I recommend probiotics to my clients with digestive issues or challenges, I recommend looking for a trusted, reputable company who undergoes third party testing if possible and has Good Manufacturing Practices (GMP). You can always use to check how pure and potent a supplement is. They’re a great third party organization/lab who tests supplements in general. Some brands include: Dr. Ohhira’s, Jarrow, and Bio-KultGreen Vibrance contains probiotics. (I’m not a spokesperson for any of these products, these are just some popular ones and again will change with the needs of the person. Remember that this is a general recommendation and not intended to treat or diagnose any digestive issue.)

I always want to wrap up these nutrition posts with a mini-disclaimer, because in the end we are all different, especially when talking about our digestive systems. Therefore, the amounts, doses, and strain types may differ amongst everyone. Just be sure to do your research and check in with your good ole’ doctor. Feel free to contact me through the Services form as well if you have specific digestive issues or questions and are need of a new plan. I’d be happy to help!


Simple Congee Breakfast Porridge

How to Make Kimchi

Kale Caesar Salad with Maple Pepper Tempeh

Sparkling Botanical Ice Cream Float

OR read up on Should I Take Supplements?

I hope you all enjoyed this nutrition related posts as I’ve had a lot of requests from the Nutrition Stripped community! Have any more nutrition related topics you’d like me to cover or other questions about probiotics? Comment to share below so I know what you’d like covered!

xx McKel

Share your thoughts

  • Jessica

    Love Green Vibrance!!

  • LeAnne

    Should we be ingesting these probiotics daily or just every so often?

    • erin jeanette

      thats a great question! i would like to know the answer to that as well!

  • Alexa

    Awesome post! Where would I find coconut water kefir? Is there a recipe you would suggest?

  • Susan

    Ok, so we eat organic sauerkraut and tempeh . So is this the what you are telling us? Fermented sauerkraut? Is different from regular?

  • Corina Cushman

    Hey McKel! simple question, but can tea that claims to contain probiotic strains actually contain a significant source of them? im referring to the republic of tea’s probiotic tea, if that is any help. xx

  • Janelle

    I’m new to Kombucha, I’ve never tried it. Can you recommend a good brand or are they all pretty much the same? My hubby suffers from IBS and I had heard that probiotics can sometimes help but I was hesitant to buy powdered probiotics when I knew there had to be a whole food approach.
    Thanks for a great post McKel!

  • Haha! I love your illustration of the good bacteria dudes – so charming! This is such an informational and well-put together post, McKel! I feel like there is always so much to learn about probiotics and how they effect our gut health. Thanks so much for a wonderful guide and for introducing your readers to my book!

  • Timmy

    I wanted to find out what you thought about probiotics that have SBO’s or HSO’s vs. the Lacto/bifido based probiotics? Thanks

  • Enid

    Just another question: Will the probiotics be ‘KILLED’ (or DECREASED) if you COOK…say the kimchi with other foods or when you cook the tempeh??? Because I thought probiotics will NOT ‘survive’ if you cook it or heat it up??? Please ANSWER!!! Thank you SOOO MUUUCH!!!

    • They’ll definitely be diminished, but if you simply warm it to touch if you’re cooking with it, it’ll be fine.

  • Pingback: Gut Health – A basic guide – Taste & See()

  • Pingback: The Secrets to a Healthy Gut | Sanford POWER: Sports & Athletic Training()

  • Pingback: Medications for IBS Symptoms – what's worked for me()


See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.


Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17


No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend