But if it's a probiotic boost you're seeking, Hallen-Adams recommends yogurt or kefir instead—it boasts more good bugs, has been more solidly linked to health benefits (including a reduced risk of type 2 diabetes, abnormal cholesterol levels, and obesity) and fewer risks. As Murad points out, it delivers other nutrients like protein, calcium, and vitamin D.
Besides, you don't necessarily need to ingest more bacteria, even the beneficial types. "You have good seeds, you just need to take care of them. You don't need to keep planting in poor conditions," Li says. In other words, you're better off nurturing the flora already growing in your gut with high-quality soil and fertilizer, aka a healthy diet full of vegetables, fruits, and bacteria-feeding fiber. "If you really want to grow the garden with rich variety, take good care of it by eating right."