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Published on August 2, 2019

Possible Side Effects of Probiotics (And Why They Usually Pass)

Possible Side Effects of Probiotics (And Why They Usually Pass)

Taking probiotic supplements has become something of a trend lately. While there’s plenty of evidence of their health benefits, you may have heard some stories about unpleasant probiotics side effects. Fortunately, these aren’t anywhere near as common or as bad as they seem.

Probiotics are a type of bacteria known as “friendly” gut bacteria – also known as microflora – that reside in various parts of your body. While most of these are in the gastrointestinal tract, microflora is also present on your skin, in your mouth and other areas.

Numerous studies have shown that the health of your gut microflora can provide clues to your overall health and wellbeing.[1]

Digestive problems can be linked to imbalances in your gut bacteria, which in turn can lead to other serious conditions such as food allergies, behavioral disorders, mood changes, autoimmune disease, arthritis, chronic fatigue, skin disorders and even cancer. That’s why taking probiotics as a supplement has been touted as one of the most effective ways to get your health back on track.

Probiotic supplements are forms of living bacteria and yeasts that provide health benefits when taken in liquids, powders or capsules. They can also be eaten as probiotic foods such as like yogurt, kefir, sauerkraut, kimchi and miso.

What you might not realize, however, is that probiotic supplements can have some slightly unpleasant side effects at first! Although these do pass and only affect a small proportion of the population, it’s helpful to know what you’re in for when you begin a probiotics regime.

1. Digestive Symptoms

Because most of your body’s microflora lives in your gut, this is the area that will be targeted most acutely when you take probiotics. Typical symptoms may include some gas, bloating, cramps or just feeling a little more ‘full’ than usual.

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If your probiotic contains a strain of beneficial yeast, you may also experience a change in bowel movements. Some people also report feeling thirstier. One study suggested that these symptoms occur because the healthy new bacteria expand their territory in the gut, colonizing the small intestine and colon.[2]

Extra gas may also be caused by bacteria-induced changes to your gut motility or transit time. These alterations can sometimes cause abnormal intestinal spasms or prevent your stomach muscles from fully emptying the stomach of food you’ve eaten.

Although only a minority of people experience these symptoms, it’s helpful to know in advance. In fact, it’s also a good sign that the probiotic is actually working!

Fortunately, these symptoms usually subside after a week or two of taking the probiotic. If you really can’t cope, try reducing your daily dose to half that recommended on the label. You can then gradually increase your dose over the following weeks. This allows your gut to adjust to the new influx of bacteria slowly.

2. Amines in Probiotic Foods May Trigger Headaches

Headaches and migraines have also been reported by some new probiotic users. Although probiotic supplements don’t cause headaches, some foods seem to trigger mild symptoms. This may be due to amines, a substance created during the fermentation process. Foods rich in probiotic bacteria and protein (such as kimchi, yogurt or sauerkraut) contain small amounts of amines. The subtypes of amines include tyramine, tryptamine, and histamine.

It’s been found that large amounts of amines can overstimulate your nervous system, causing a sudden increase or decrease in blood flow. In some cases, this can lead to headaches or migraine. One study found that reducing your intake of amines with a low-histamine diet tends to correspond with a reduction of headache symptoms.[3]

It’s also possible that a minor Herxheimer-like reaction could be to blame. This occurs when bacteria or yeast in your gut die off in large numbers. If you experience a die-off reaction[4] after starting your probiotic regime, it can also because some of the older bacteria within your gastrointestinal tract are dying off and releasing some pro-inflammatory cytokines. This can cause oxidative stress or the release of endotoxins. Fortunately, this phase should pass once your body adjusts to the probiotic.

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It may help to keep a food diary while eating probiotic foods in order to pinpoint the cause of your headaches. Keep drinking plenty of water to flush any excess toxins out.

3. Adverse Reactions to Allergens

Those with food intolerances or allergies may be more susceptible to adverse reactions from probiotics. One of the most common reactions is to the dairy content of probiotics.

Many probiotic strains are derived from dairy and contain lactose, the sugar in milk. However, studies suggest that the probiotic bacteria in fermented and unfermented milk products can actually reduce the symptoms of lactose intolerance.

Every case is unique, and a minority of people with lactose intolerance can suffer from gas and bloating when consuming probiotic strains like Bifidobacterium bifidum when they begin their course. Although these symptoms may dissipate, it’s advisable to switch to dairy-free probiotics.

Those with egg or soy intolerances may react to the presence of these allergens in some products. Similarly, those who are sensitive or allergic to yeast should avoid supplements that contain yeast strains.

If you have sensitivities or allergies to certain foods, check the label on the product before purchasing.

Another factor to consider is that many probiotic supplements also contain prebiotics. These are plant fibers that your body cannot break down, so instead, your gut bacteria consume as ‘food’. The most common prebiotics include lactulose, inulin, and various oligosaccharides.

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Although the fermentation process is usually beneficial to your gut bacteria, these prebiotics can cause some extra bloating and gassiness. This is not an allergic reaction as such, but can sometimes be enough to put people off taking the probiotic.

4. Skin Reactions

Although rare, there have been some reports of probiotics causing skin rashes or mild itching.

A review conducted in 2018 found that a small number of IBS patients who took a probiotic to treat their symptoms developed an itchy rash.[5] As a result, at least one patient dropped out of the trial.

If you begin a new probiotic supplement and find that your skin is suddenly itchy, it’s likely to be a temporary response that will pass within a few days. While the itchiness may be annoying, it’s unlikely to become severe or debilitating.

One of the theories for skin itchiness or rashes after taking probiotics is that the bacteria are triggering an allergy. If you are allergic to one of the added ingredients in a particular supplement – such as egg, soy or dairy – your immune system may cause an inflammatory response. This may also occur after eating fermented foods that contain a high amount of biogenic amines such as histamine. These responses are quite natural when a new bacterial species is introduced to your gut. If you already have a histamine intolerance or sensitivity, you may be more likely to end up with a skin rash or itchiness.

If the problem becomes too much to bear, stop taking the probiotic and consult a health practitioner. Check the ingredients on the label. When your rash clears, try a different probiotic product that contains different ingredients.

5. May Contribute to Small intestine Bacterial Overgrowth (SIBO)

A 2018 study suggested that there may be a link between SIBO and probiotic supplementation in people who regularly suffer from ‘brain fog’.[6] It appears that the symptoms of these people improved when they stopped taking probiotics and started taking antibiotics.

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The bacteria in your small and large intestines are usually somewhat different from one another in terms of species and strains. Your large intestine contains mostly anaerobic bacteria, which can grow without oxygen. These bacteria survive by fermenting prebiotics, the carbohydrates that cannot be broken down in the gut.

Small intestine bacterial overgrowth SIBO occurs when bacteria from your large intestine end up in your small intestine and start growing. Symptoms are often mistaken for IBS because they include gas, bloating, and diarrhea. Sometimes, SIBO can cause ‘brain fog’ and short-term memory problems. In fact, SIBO is more common in those with IBS.

Although it’s not known what causes the bacterial overgrowth in the small intestine, some researchers suggest it can be a result of sluggish gut motility. This causes food to spend longer periods of time in the gut, which in turn means more fermentation in the small intestine.

Probiotics Side Effects Are Usually Only Temporary

Most of these side-effects only occur in a handful of cases. They usually only last for a short period of time after starting a probiotic regime, and will go away as your body adjusts.

If the side effects are caused by your gut adjusting and rebalancing, the worst thing you can do is stop taking the probiotic!

If your side effects are caused by an allergy or intolerance, or by an excess of histamine, you may want to look for a different probiotic or stop taking probiotics altogether.

Speak to your healthcare provider to determine the best course of action for your gut health and overall wellbeing.

More About Probiotics and Prebiotics

Featured photo credit: Paweł Czerwiński via unsplash.com

Reference

More by this author

Lisa Richards

Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

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Last Updated on October 23, 2019

50 Habits of Highly Successful People You Should Learn

50 Habits of Highly Successful People You Should Learn

If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into fifty key points.

Here’re 50 habits of highly successful people you should learn:

1. Believe It to See It

Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

2. See Problems as a Wonderful Gift

While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

3. Keep Looking for Solutions

Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

4. Remember It’s All About the Journey

Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

5. Feel the Fear and Do It Anyway

There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

6. Always Ask Productive Questions

It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

7. Understand the Best Waste of Energy Is Complaining

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

8. Don’t Play the Blame Game

Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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9. Maximize Your Strengths

Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

10. Be in It to Win It

Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

11. Know That Success Attracts Success

People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

12. Actually Choose to Be Successful

Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

13. Visualize, Visualize, Visualize!

You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

14. Be a One-Off Original

Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

15. The Perfect Time to Act Is Now

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

16. Keep Learning, Keep Growing

Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

17. Always Look on the Bright Side of Life

Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

18. Having a Bad Day? Do It Anyway!

We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

19. Sometimes Risky Business Is Needed

Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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20. Accept Challenge All the Time

Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

21. Make Your Own Luck

In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

22. Ignite Your Initiative

While many people are reactive, successful people are proactive – taking action before they have to.

23. Be the Master of Your Emotions

Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

24. Champion in Communication

Consciously working on effective communication skills gets anyone closer to success.

25. Plan Your Life Strategically

Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

26. Become Exceptional at What You Do

To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

27. Choose to Live Outside of Your Comfort Zone

While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

28. Live by Core Values

Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

29. Realize Money Isn’t Everything

Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

30. Don’t Get Carried Away

Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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31. Self-Worth Is Not Tied to Success

Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

32. Kindness Breeds Kindness (And Success)

Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

33. More Humility, Less Arrogance

Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

34. Change Opens New Doors

People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

35. Success Requires a Healthy Body

It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

36. Laziness Just Doesn’t Exist

Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

37. Resilience by the Bucket Load

When difficulty strikes, most would throw in the towel, but successful people are just warming up.

38. Feedback Is Just Another Chance to Improve

How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

39. Your Vibe Attracts Your Tribe

If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

40. Can’t Control It? Forget It

Successful people don’t invest time or emotional energy into things which they have no control of.

41. Swim Against the Tide

Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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42. Alone Time Is Valuable Time

More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

43. Self-Standard Is Higher Than Most

Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

44. Failure Isn’t Rationalized

While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

45. Down Time Is an Important Part of a Routine

Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

46. Career Isn’t Who You Are, It’s What You Do

Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

47. Be Interested in Only the Path of Resistance

While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

48. Follow Through

Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

49. Invest in All Your Dimensions

We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

50. Put Your Money Where Your Mouth Is

To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

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Featured photo credit: Juan Jose via unsplash.com

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