What's the best probiotic for inflammation? Your guide to anti-inflammatory strains

November 1, 2025 •

4 min read

According to a 2022 review in Frontiers in Nutrition, probiotic intervention can reduce markers of inflammation and oxidative stress in various health conditions. This growing body of evidence makes many wonder: what's the best probiotic for inflammation to promote a healthy gut and regulate the body's immune response?.

Quick Summary

Probiotic strains can reduce inflammation by strengthening the gut barrier, producing beneficial compounds, and modulating the immune system. Certain Lactobacillus and Bifidobacterium strains, along with the yeast Saccharomyces boulardii, show promise in reducing inflammatory markers.

Key Points

Strain Specificity: Probiotic effects are highly strain-specific; look for products with clinically proven strains rather than broad-spectrum generic claims.
Immune System Modulation: Specific probiotic strains can actively reduce pro-inflammatory cytokine production while boosting anti-inflammatory cytokines, helping to regulate the body's immune response.
Gut Barrier Support: Many beneficial strains, particularly within the Bifidobacterium and Lactobacillus genera, strengthen the intestinal wall, preventing inflammatory triggers from entering the bloodstream.
Metabolite Production: Anti-inflammatory probiotics produce short-chain fatty acids (SCFAs) like butyrate, which serve as fuel for intestinal cells and possess potent immune-modulating effects.
Synergy with Diet: The anti-inflammatory effects of probiotics are enhanced when combined with a diet rich in prebiotic fiber, which feeds the beneficial bacteria.

The Gut-Inflammation Connection

Chronic inflammation is linked to numerous diseases, from metabolic disorders to autoimmune conditions. This inflammation often originates in the gut, where an imbalance of gut bacteria (dysbiosis) can weaken the intestinal barrier and trigger an immune response. A compromised gut barrier can allow substances that cause inflammation to enter the bloodstream, leading to systemic inflammation. Probiotics, beneficial live microorganisms, can help restore balance and offer a way to manage inflammation.

How Probiotics Combat Inflammation

The anti-inflammatory effects of probiotics depend on specific strains and involve multiple actions. These include:

Strengthening the gut barrier: Certain probiotic strains, such as Lactobacillus plantarum and Bifidobacterium breve, can improve the integrity of the intestinal lining by affecting tight junction proteins. This prevents unwanted particles from crossing into the bloodstream and causing inflammation.
Producing anti-inflammatory compounds: Probiotics can ferment dietary fibers into short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate. Butyrate, in particular, has strong anti-inflammatory properties.
Modulating the immune system: Probiotics interact with the gut's immune tissue to influence immune cells and signaling molecules (cytokines). Specific strains can reduce pro-inflammatory cytokines and increase anti-inflammatory ones, promoting a less reactive immune state.
Reducing harmful bacteria: By populating the gut, beneficial bacteria can compete with and limit the growth of harmful bacteria. This reduces the release of inflammatory substances from these pathogens.

Key Anti-Inflammatory Probiotic Strains

When seeking a probiotic for inflammation, look for products listing specific strains that have demonstrated anti-inflammatory effects in studies, as general claims may not be sufficient.

Lactobacillus Strains

Lactobacillus rhamnosus GG (LGG): Well-studied for reducing gut inflammation and supporting immune health, helpful for conditions like IBS and IBD.
Lactobacillus plantarum: Strains like 299v show significant anti-inflammatory effects in the gut and can help with conditions like colitis and IBS.
Lactobacillus acidophilus: Can help balance gut bacteria and may reduce inflammation related to conditions such as eczema.
Lactobacillus reuteri: May regulate immune responses and decrease inflammation by influencing cytokine production.

Bifidobacterium Strains

Bifidobacterium longum (BB536): Known to reduce systemic inflammation, improve gut health, and support the immune system.
Bifidobacterium infantis (35624): Shown to be effective in reducing inflammation and bloating linked to IBS.
Bifidobacterium breve: Can lower pro-inflammatory cytokines and is studied for its role in immune and gut barrier function.

Saccharomyces Boulardii This beneficial yeast has strong anti-inflammatory properties and supports the intestinal lining. It is useful in preventing and treating antibiotic-associated diarrhea and reducing inflammation in Crohn's disease.

Multi-Strain Formulations Blends like VSL#3, containing multiple Lactobacillus, Bifidobacterium, and Streptococcus thermophilus strains, have been clinically proven to help achieve remission in active ulcerative colitis. Combining multiple strains can sometimes be more effective than a single strain.

Comparison of Key Anti-Inflammatory Probiotic Strains


Strain	Primary Area of Benefit	Key Anti-Inflammatory Mechanism	Associated Conditions	Additional Benefit
Lactobacillus rhamnosus GG	General gut health, immune support	Modulates cytokines, inhibits pathogens	IBS, IBD, Diarrhea	Supports immune health
Lactobacillus plantarum 299v	Gut barrier integrity, systemic effects	Strengthens tight junctions, produces SCFAs	IBS, Colitis, Systemic Inflammation	Fights off disease-causing bacteria
Bifidobacterium longum BB536	Systemic inflammation, gut balance	Reduces systemic inflammatory markers	Ulcerative Colitis, Gut Balance	Supports immune system
Bifidobacterium infantis 35624	IBS symptom relief	Reduces inflammation associated with IBS	Irritable Bowel Syndrome	Reduces pain, bloating, and bowel issues
Saccharomyces boulardii	Intestinal lining support, infection protection	Supports gut lining, reduces infection-related inflammation	Crohn's Disease, Diarrhea	Beneficial yeast, not a bacterium

Factors to Consider When Choosing a Probiotic

Choosing the right probiotic involves looking beyond brand name. Consider these factors for efficacy:

Strain Specificity: Ensure the product lists specific strains, as benefits are strain-dependent.
Dosage (CFUs): Look for appropriate Colony-Forming Units, often 10-50 billion for inflammation, though this varies.
Viability and Stability: Check packaging and storage to ensure live bacteria survive until the expiry date.
Gastro-Resistance: The probiotic must survive stomach acid to reach the intestines.
Dietary Support: An anti-inflammatory diet rich in fiber and fermented foods can enhance probiotic effects by providing prebiotics.

Conclusion

While there isn't one definitive "best" probiotic for inflammation for everyone due to individual differences, research highlights specific Lactobacillus and Bifidobacterium strains, as well as Saccharomyces boulardii, for their anti-inflammatory properties. These work by improving the gut barrier, producing beneficial SCFAs, and modulating the immune system. Multi-strain products show promise for chronic intestinal conditions like IBD. For best results, select a high-quality product with clinically supported strains and maintain a supportive diet. Always consult a healthcare professional for personalized advice. Further information on the role of probiotics in inflammatory conditions can be found here: The Role of Lactobacillus in Inflammatory Bowel Disease.

Frequently Asked Questions

While fermented foods like yogurt, kefir, and sauerkraut contain beneficial bacteria, the concentration and specific strains for targeted anti-inflammatory effects are typically found in higher doses in dedicated probiotic supplements. Food sources, however, still provide excellent prebiotic support.

Not necessarily. While a sufficient number of Colony-Forming Units (CFUs) is important, the effectiveness depends more on the specific, clinically researched strains and their ability to survive the gastrointestinal tract. A higher CFU count of an ineffective strain is less beneficial than a moderate count of a well-researched, targeted strain.

Probiotics are the beneficial living bacteria themselves, whereas prebiotics are the non-digestible fibers and carbohydrates that serve as food for these bacteria. Combining both, often called a synbiotic, can enhance the probiotics' effects.

Probiotics are generally considered safe for most people, but some individuals may experience mild side effects like bloating, gas, or stomach discomfort initially. Individuals with compromised immune systems or other health issues should consult a doctor before starting supplementation.

The time it takes to see a reduction in inflammation from probiotics varies widely among individuals. Some may notice benefits within a few weeks, while others with more significant chronic inflammation may require longer-term, consistent use.

Yes, certain probiotic combinations and strains have shown efficacy in managing IBD, particularly ulcerative colitis. For instance, specific multi-strain formulas like VSL#3 have been found to help induce remission. However, their use should be supervised by a healthcare professional.

An anti-inflammatory diet that reduces processed foods and emphasizes whole foods rich in fiber, omega-3s, and polyphenols can enhance probiotic action. Examples include leafy greens, berries, fatty fish, and whole grains, which provide prebiotics to nourish beneficial gut bacteria.