What is the Best Probiotic to Reduce Inflammation?

October 10, 2025 •

3 min read

Research indicates that specific probiotic strains have the potential to reduce inflammatory biomarkers like C-reactive protein (CRP) and TNF-α. Understanding what is the best probiotic to reduce inflammation requires examining the specific conditions and mechanisms involved.

Quick Summary

Specific probiotic strains and multi-strain formulas can reduce inflammation by modulating the immune system, improving gut barrier integrity, and producing anti-inflammatory compounds. The ideal probiotic depends on the targeted health issue, and research has highlighted several effective options.

Key Points

Strain Specificity is Key: The effectiveness of probiotics for inflammation is highly dependent on the specific strain or combination of strains used, not just the genus.
VSL#3 for IBD: Research supports the use of multi-strain formulas like VSL#3 for specific inflammatory conditions, such as inducing remission in ulcerative colitis.
Lactobacillus and Bifidobacterium Dominance: Species from these genera, including L. rhamnosus and B. longum infantis, are frequently cited in studies for their anti-inflammatory properties, improved gut barrier function, and reduced inflammatory markers.
Immune System Regulation: Probiotics combat inflammation by modulating the immune system, promoting anti-inflammatory cytokines, and strengthening the intestinal barrier to reduce harmful pathogen and LPS translocation.
Consider Food and Supplements: While fermented foods like yogurt and kimchi provide beneficial bacteria, targeted supplements with clinically studied strains and adequate CFU counts may be necessary for therapeutic effects.
Safety Precautions: Individuals who are critically ill or immunocompromised should consult a doctor before taking probiotics, as there is a small risk of infection.

The Gut-Inflammation Connection

Chronic inflammation is a root cause of many non-communicable diseases, from metabolic disorders to autoimmune conditions. The gut microbiome plays a crucial role in regulating the body's immune system, and an imbalance (dysbiosis) can lead to a state of low-grade systemic inflammation. Probiotics, which are beneficial live microorganisms, can help restore balance and counteract this inflammatory process by several mechanisms.

These mechanisms include:

Competitive Exclusion: Probiotics compete with harmful pathogens for nutrients and adhesion sites.
Barrier Fortification: They help maintain the integrity of the intestinal barrier by stimulating mucin production and regulating tight junction proteins.
Immunomodulation: Probiotics can influence the balance of pro-inflammatory and anti-inflammatory cytokines.
Short-Chain Fatty Acid (SCFA) Production: They produce SCFAs with anti-inflammatory properties by fermenting dietary fibers.

Key Probiotic Strains for Anti-Inflammatory Effects

Multi-Strain Formulas

Multi-strain probiotic combinations can offer broad benefits. The VSL#3 formulation has shown promise in inducing remission in patients with mild to moderate ulcerative colitis (UC). A combination of Lactobacillus acidophilus and Bifidobacterium animalis subsp. lactis together demonstrated a stronger anti-inflammatory effect than when used individually.

Lactobacillus Strains

Lactobacillus rhamnosus GG (LGG): Known for strengthening the gut barrier and modulating the immune system, beneficial for conditions like irritable bowel syndrome (IBS).
Lactobacillus plantarum: Strains like L. plantarum 299v are noted for anti-inflammatory properties and managing IBS symptoms.
Lactobacillus acidophilus: Supports microbial balance and the immune system.

Bifidobacterium Strains

Bifidobacterium longum subsp. infantis: Shown to reduce colonic lipopolysaccharide concentrations, which helps lower gut inflammation.
Bifidobacterium lactis (BB-12): Promotes SCFA production and can reduce gut permeability, supporting immune function.

Yeast-Based Probiotics

Saccharomyces boulardii: A beneficial yeast effective for reducing inflammation caused by infections and resistant to antibiotics.

Comparison of Anti-Inflammatory Probiotic Strains


Probiotic Strain/Combination	Primary Condition	Anti-Inflammatory Mechanism	Common Sources
VSL#3 (multi-strain)	Ulcerative Colitis, Pouchitis	Modulates mucosal, systemic immunity, reduces inflammatory cytokines	Supplement only
L. acidophilus + B. animalis	Systemic Inflammation	Reduces pro-inflammatory signals (NF-κB), improves gut barrier function	Supplements, some fermented dairy
L. rhamnosus GG	IBS, gut permeability	Strengthens gut barrier, modulates immune system, inhibits pathogens	Supplements, yogurt, fermented milk
L. plantarum	IBS, Gut-related inflammation	Stimulates intestinal wall repair, produces SCFAs, modulates immune response	Supplements, kimchi, sauerkraut, pickles
B. longum infantis	Systemic Inflammation, IBS	Decreases lipopolysaccharide (LPS), reduces pro-inflammatory tone	Supplements, fermented dairy
Saccharomyces boulardii	Infection-related inflammation	Supports gut lining, balances microbiota, prevents diarrhea	Supplements, capsules, powders

Factors When Choosing a Probiotic for Inflammation

Selecting the most effective probiotic requires considering individual factors and the specific inflammatory condition.

Strain Specificity: Look for products that list specific strains (e.g., Lactobacillus rhamnosus GG), not just the species, as effects are strain-dependent.
Viability and Dosage (CFU): Ensure the product contains a sufficient number of live bacteria (CFU) at the end of its shelf life. Therapeutic effects may require specific amounts of CFUs.
Delivery Format: Consider stable formulations and gastro-resistant capsules for supplements to ensure bacteria reach the intestines. Fermented foods are beneficial but may not provide targeted, high doses.
Consider Synbiotics: Combinations of probiotics and prebiotics (synbiotics) can enhance beneficial gut flora growth.
Consult a Healthcare Professional: Individuals with compromised immune systems or certain severe illnesses should seek medical advice before using probiotics due to a slight infection risk.

Integrating Probiotics into Your Diet

Beyond supplements, incorporate probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, and kombucha. Also, include prebiotic foods such as garlic, onions, and asparagus to nourish beneficial gut bacteria.

Conclusion

While there isn't one single "best" probiotic, effective options depend on the type of inflammation and individual needs. Specific strains like Lactobacillus rhamnosus GG, Lactobacillus plantarum, and multi-strain formulas such as VSL#3 have research supporting their anti-inflammatory benefits. Choosing a high-quality, strain-specific product with adequate CFU and consulting a healthcare provider can help manage inflammation and support gut health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

Effective strains include Lactobacillus rhamnosus GG, Lactobacillus plantarum (e.g., 299v), Bifidobacterium longum infantis, and multi-strain preparations like VSL#3, which are often used for inflammatory bowel conditions.

Probiotics reduce inflammation by strengthening the gut's mucosal barrier, crowding out pathogenic bacteria, producing anti-inflammatory short-chain fatty acids (SCFAs), and modulating the immune system to balance cytokine production.

Fermented foods like yogurt, kefir, and kimchi are excellent for general gut health, but they typically don't provide the high, standardized doses of specific, clinically proven strains found in therapeutic supplements.

The effectiveness depends on the specific probiotic strain, the number of colony-forming units (CFUs), the condition being treated, and individual factors. Consulting a healthcare professional can help determine the most suitable option.

Individuals with severely compromised immune systems, venous catheters, recent surgery, or serious illnesses should exercise caution and consult a healthcare professional. For these groups, there is a very low risk of infection.

The gut-brain axis is a bidirectional communication pathway between the gut microbiome and the brain. Probiotics can influence this axis, which may help improve inflammatory conditions and even affect mood and cognitive function by altering levels of neurotransmitters and cytokines.

Yes, several probiotic strains, including Lactobacillus rhamnosus and Lactobacillus plantarum, can help repair and strengthen the intestinal lining. This reduces gut permeability (or 'leaky gut') and prevents harmful toxins from entering the bloodstream and triggering a systemic inflammatory response.