How to choose probiotics

Updated on 2025-05-27

Summary: How to choose your probiotics?

In this column broadcast on 104.7 FM, host Frédéric Bisson talks with naturopath Lynn Goneau about the importance of the gut microbiota, often referred to as our "second brain", because of its influence on digestive, mental and immune health, and even certain diseases such as Alzheimer's.

They explain the essential role of probiotics - those good, living bacteria - found in fermented foods and supplements, as well as that of prebiotics, the fibers that nourish them. Lynn emphasizes that the balance between good and bad bacteria is crucial, that our diet can strengthen or weaken this ecosystem, and that it's never too late to improve your intestinal health with good eating habits and well-chosen products.

Topic: The intestinal microbiota, our "second brain

Why it's important

• The gut microbiota influences mental, physical and immune health, and even conditions such as Alzheimer's, menopause, anxiety and more.

• It's called the "second brain" because of its many neurological links to our mental state.

What are probiotics?

• Probiotics are live bacteria with health benefits.

• They support digestion and immunity, and protect against pathogens.

• The best-known are lactobacilli and bifidobacteria, often found in :

  • Yogurt, kefir, sauerkraut, miso, kombucha, brewer's yeast.

Good vs. bad bacteria

• There has to be a balance: good bacteria must dominate, but bad bacteria also play a role.

• Bad bacteria can influence the brain by sending negative signals (fatigue, dark thoughts, unhealthy food cravings).

How to choose the right supplements?

• Effectiveness depends on the strain chosen, according to the condition targeted (e.g. inflammation, depression, digestion).

• The number of billions is not the only criterion: you need a favourable environment (healthy intestine).

• Recommended example: Genuine Health Canada's pioneer in probiotics, with formulas for children, women and adults.

What about prebiotics?

• Prebiotics are fibers that nourish good bacteria.

• They are found in :

  • Garlic, onions, leeks, asparagus, cabbage

  • Cereals (oatmeal, oats), legumes (chickpeas, lentils), linseed

Conclusion

• It's always possible to improve your microbiota through diet and supplements.

• A healthy diet and well-chosen probiotics can rebalance the gut.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Radio host at 104.7 FM on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

It's an unavoidable subject when we talk about food, but also mental health and physical health. And we often hear the expression, it's our second brain. It's flat because it's in the intestines. It's not very sexy, but at the same time, it's so important. And we're talking about it with Lynn Goneau naturopath at La Boite à Grains. Hello Lynn.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

It's a subject you're passionate about.

Lynn Goneau - Naturopath of La Boite à Grains:

Enormously.

Frédéric Bisson - Host 104.7FM:

You spent the weekend reading about it. There's a lot of new research. We're realizing that what we eat, and the health of our gut, has a direct link with a lot of things, especially in our lives. So we can help ourselves with probiotics. There are benefits, but there are so many, how do you choose them?

Lynn Goneau - Naturopath of La Boite à Grains:

You have to understand first. What are probiotics?

Frédéric Bisson - Host 104.7FM:

C'est vivant.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, probiotics are little bacteria that are alive. They make up, as we were saying, part of the microbiota. Right? They play a crucial role in digestion, helping to break down food, supporting the immune system, and protecting us against all pathogenic or health-damaging agents.

Frédéric Bisson - Host 104.7FM:

You're asking all this of a case that's more than a 100th of a hair.

Lynn Goneau - Naturopath of La Boite à Grains:

It's incredible, but we have millions of them too.

Frédéric Bisson - Host 104.7FM:

And there are good ones and bad ones.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, and they have to live together in an ecosystem. We need the good as much as the bad, but you're bound to have more good than bad.

Frédéric Bisson - Host 104.7FM:

So there are different strains of probiotics and that's the good ones, the bad ones, all that. That's what we call strains.

Lynn Goneau - Naturopath of La Boite à Grains:

The most common ones we'll find? Lactic acid bacteria of the lactobacillus family and bifido bacteria. These are the bacteria used to make yogurt, cheese, kefir, miso, sauerkraut, kombucha, brewer's yeast, all of which are fermentation bacteria, so we see them regularly. When you eat fermented products.

Frédéric Bisson - Radio host 104.7FM:

It's interesting, because your list doesn't just suggest milk. There's really sauerkraut, coleslaw, fermented foods and so on. There are others that are strains that are useful for certain pathologies, conditions, diseases.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes indeed, there's a good variety. Then they work specifically. It can be on inflammation in the intestine. So it's often called irritable bowel syndrome. It can even be surprising, osteoporosis, menopause, depression and anxiety. It's even important to note that the research is conclusive. There's a definite link between Alzheimer's disease and the gut microbiota. This is really, really recent.

Frédéric Bisson - Host 104.7FM:

We looked at the same studies on the weekend, so my poutine three days ago, listen, it's not as good, knowing that it contributes in any case, it doesn't help.

Lynn Goneau - Naturopath of La Boite à Grains:

When you eat foods that are harmful, you feed the bacteria that are harmful. When you nourish, when you eat good food, you're nourishing the good bacteria even further than that, Frédéric, because the bad bacteria will send signals to your brain. These are all negative signals. So dark thoughts and it's not a good day, it's my day, not fantastic.

Frédéric Bisson - Radio host 104.7FM:

Swollen. Sore all over.

Lynn Goneau - Naturopath of La Boite à Grains:

The opposite. When you feed the right bacteria with the right foods, you send signals to your brain that talk more about life being good.

Frédéric Bisson - Radio host 104.7FM:

Bad bacteria also send you signals to eat badly, to have more friends. It's like a constant battlefield. So when we talk about the strength of billions, what does that mean? There aren't just 20 bacteria.

Lynn Goneau - Naturopath of La Boite à Grains:

No, that's it. Each billion will announce a quantity more, but it is not necessarily important to take large quantities when your ground is perhaps not propitious to receive so much.

Frédéric Bisson - Host 104.7FM:

Well, you're talking about the field, probiotics, that's what we buy. Yes, that's where you can get information. There are lots of categories. But if you take probiotics and don't take care of feeding them, you'll have to build them a little house with a well-stocked pantry. And that's what probiotics eat, that's what prebiotics are now.

Lynn Goneau - Naturopath of La Boite à Grains:

Exactly. It's food for your bacteria. This is super important. This is everything. It's fiber-based. You'll find it most often there, like in onions, garlic, leeks, asparagus, cabbage, cereals like oats, oatmeal in the morning.

Frédéric Bisson - Radio host 104.7FM:

You have to chew a lot for it to break down.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, because it's not your body that's going to feed on that. It's really your bacteria that are really fiber.

Frédéric Bisson - Host 104.7FM:

I'm having trouble feeding myself right now, so I have to think about my bacteria. It's incredible. So you were saying vegetables, cereals?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes. Legumes, chickpeas, like your hummus and lentils, your kidney beans, flax seeds, they're all, they're all good fibers that will feed your bacteria, because if you don't feed them, they die.

Frédéric Bisson - Radio host 104.7FM:

Okay, so we can improve our situation if we change and add these things.

Lynn Goneau - Naturopath of La Boite à Grains:

Here. That's right. So everyone, whatever your age, you can simply change your microbiota with good bacteria and feed them well too.

Frédéric Bisson - Host 104.7FM:

Well done, we're not scrappers for life. You can also go and get them, at least in the form of a supplement. I've rarely seen them. I'm glad they exist.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, it exists. And then I like to talk about Genuine Health, because they're a Canadian company based in Toronto, and they're really pioneers in the world of natural supplements in Canada, and they really have a complete line of probiotics. It's called Advanced Intestinal Health. Then you have several formulas, those for children, all those for women and then adults, then they will contribute as much at the level of the immune system or as we talked about, sometimes for mental health.