Probiotics are not sweets: a nutritionist lists four signs they don't suit you - and why more doesn't mean better

Probiotics are sold as something that can't do any harm: a capsule in the morning, "good bacteria", a calm stomach. Nutritionist Salena Sainz, author of the book La Revolución del GLP 1 natural, argues otherwise. According to her, probiotics are not harmless by definition, and not everyone needs them.

The effect depends on the strain, the dose, the duration and on the state of each individual's gut. Taking them without measure, or for longer "so they work better", is not a strategy - it's a lottery. That is why Sainz recommends not starting supplements without a doctor's advice. Particular care is needed for people with weakened immunity and those with certain illnesses.

The four signs a probiotic may not suit you: more bloating, more gas or pressure in the gut, changes in bowel movements (diarrhoea or constipation), and new or stronger stomach pain. That doesn't automatically mean the capsule is to blame - the cause could be diet, another condition or some other ingredient in the supplement, such as added prebiotics. A slight increase in gas at the start can be temporary. But persistent or strong symptoms, the nutritionist says, should not be accepted as normal.

What instead of capsules? The gut is fed on the plate, not at the pharmacy. Sainz lists five things: fermented foods such as plain yoghurt and kefir, without much added sugar; a variety of fibre, including prebiotic fibre, from asparagus, onion, garlic, legumes and oats - introduced gradually; a variety of fruit and vegetables; a Mediterranean way of eating; and healthy habits - enough water, regular meals, sleep, movement and no unnecessary restrictions. People with SIBO (small intestinal bacterial overgrowth) or other gut conditions may need a diet tailored just for them.

The irony is obvious to anyone who grew up in the Balkans. Yoghurt, sour milk, pickles, sauerkraut - fermented food has been on our tables for generations, without a "probiotic" label and without a price tag like medicine. Now we buy it packed into a capsule. The final advice is simpler than any advert: if your stomach keeps acting up, first find out why, and only then reach for supplements.