Daijiworld Media Network- Panaji

Panaji, May 22: Probiotics — the so-called “friendly bacteria” — have taken the health world by storm. From improving digestion and immunity to possibly aiding weight loss and clearer skin, they are now a staple in many wellness routines. Found naturally in yogurt, kefir, kimchi, sauerkraut, and increasingly in supplement form, these live microorganisms are known to maintain a healthy balance in our gut microbiota.

But, as the old saying goes, too much of anything is bad — and probiotics are no exception.

A recent study published in the Journal of Functional Foods is raising eyebrows in the health community by revealing the lesser-known, long-term side effects of overusing probiotics, especially among healthy individuals. Contrary to popular belief, loading up on ‘good bacteria’ may backfire in some cases. Here’s what experts found:

While probiotics are often associated with reducing gut inflammation, the study warns that chronic use may increase inflammatory cytokines. Instead of calming your system, an excess of good bacteria may inadvertently trigger immune responses, especially when not medically guided.

Ironically, the very balance that probiotics are meant to preserve may be thrown off-kilter. Overuse, particularly of multi-strain supplements, shifted the gut microbiota toward bacteria linked to gastrointestinal inflammation, diabetes, and even stroke.

Some findings pointed to elevated lipoprotein ratios, key markers that signal cardiovascular strain. This means long-term probiotic use could affect heart health, especially in individuals prone to lipid imbalance.

Animal studies showed enlargement of lymphoid follicles, suggesting chronic immune system activation. While no visible colon damage was noted, the findings are a red flag for prolonged use without monitoring.

Probiotics are largely unregulated, often sold over the counter without clear dosage or duration instructions. This lack of strain-specific guidance means many users follow a ‘one-size-fits-all’ approach, which may not work for everyone and could lead to years of inappropriate use.

Those with weakened immune systems, genetic predispositions, or underlying health conditions are at greater risk of developing complications from excess probiotic consumption. In rare cases, bacterial infections or sepsis may even occur in immunocompromised individuals.

Health experts advise the public to approach probiotics like any supplement — with caution and under medical advice. While they can work wonders for some, they are not universally beneficial and are not a replacement for professional medical care.

Instead of going overboard on supplements, consider naturally fermented foods, and always consult a registered dietitian or healthcare provider before committing to long-term use.

Your gut may be grateful, but remember — balance is key.