72
SCORE
Lactobacillus plantarum
Gut health · Immunity · IBS
Tier 2 — Promising
What it is
One of the most well-studied probiotic strains available today. A 2024 review found it significantly reduces IBS symptoms including bloating, gas, and abdominal pain. Also supports immune function by strengthening the gut barrier. The 299v and LP01 strains have the strongest clinical evidence. Very safe with no serious side effects reported.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
3/5
Cost
3/5
Drug-int.
5/5
Dose
10–20 billion CFU/day; strain-specific evidence strongest for 299v and LP01
Time of day & tips
Take on an empty stomach or 30 min before a meal. Avoid hot drinks right after — heat kills live cultures. Refrigerate to maintain viability.
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