Probiotics can support good health, but for people who are vegan, lactose intolerant or gluten-free, finding the right products can be challenging.
In this article, we’ll explain how to choose supplements that are right for you. We’ll outline the options for these groups of people and describe what to watch out for.
How probiotics work
Your gut microbiome is home to trillions of gut bacteria. These microbes support your digestive health and have benefits throughout your body.
Probiotics are live ‘good’ bacteria that can come in the form of capsules, sachets or liquids. They support your gut microbiome, helping your gut microbes flourish so they can work to keep your gut and the rest of your body in good shape.
While many products claim to have probiotic benefits, not all probiotics are created equal. This is why it's important to choose a probiotic with evidence that it works for the symptom or health condition you're hoping to target.
How probiotics reach your body is also important. Different delivery formats (like liquid or capsules) aim to achieve their effects in different ways. For example, liquid probiotics are more likely to be live and metabolically active when you drink them.
On the other hand, the freeze-dried, ‘dormant’ bacteria in capsules become metabolically active later on, once they reach your gut.
It’s important to know that even probiotics in the same format can vary hugely in how effective they are.
Symprove is a liquid solution with billions of live, friendly bacteria. By fermenting the bacteria in a water-based solution, Symprove gives them the ideal conditions to reach the gut alive.
A recent survey revealed that 94% of Symprove users said they feel the difference in 12 weeks or less.
Clinical research also points to benefits of taking probiotics. In controlled studies, participants also noticed improvements in 12 weeks of consistent probiotic use.
Because of the potential benefits, many different probiotics are now available. However, not all probiotics are equal, and not all are suitable for vegans or people who need to avoid lactose or gluten.
In this article, we’ll tackle each of these groups in turn. First, a guide to choosing vegan probiotics.
Veganism
Vegans don’t use or consume anything derived from animals. Everyone has their own reasons, but most often, it’s for ethical or environmental reasons (or both).
Veganism has gained popularity over the past few years. Today in the United Kingdom, around 1–2% of people report being vegan. And many more are interested, with a huge 46% of Brits aged 16–75 considering reducing their intake of animal products.
Because the use of animal products is widespread – in clothes, shoes, food and supplements – vegans have to be careful when shopping.
Are all probiotics vegan?
Not all probiotic products are vegan, so it’s important to check the details carefully before you buy.
For instance, some supplements contain fish oils or gelatin, which is derived from animal collagen. And in other supplements, the vitamin D3 comes from lanolin, which is extracted from sheep’s wool.
Many products that are referred to as probiotic, like kefir, yoghurt and cheese, are all dairy-based. And many so-called gut shots contain dairy. This can be frustrating for vegans who want to look after their gut microbiomes.
Meanwhile, some probiotic strains are grown on animal products, like milk. Although milk is very unlikely to be in the final supplement, the fact that dairy has been used in the process means that many vegans avoid these supplements.
Why gut health matters for vegans
On average, thanks to their high-fibre diets, vegans tend to have healthier microbiomes than omnivores.
However, because vegans don’t consume dairy, they do tend to lack certain ‘good’ bacteria that are usually associated with dairy products.
Thankfully, plenty of vegan probiotic supplements can fill this gap.
Vegan-friendly probiotics for a healthy gut
So, how can you tell which products are vegan?
What to look for
Some supplements say ‘vegan’ on their labels. If not, here are some other ways to tell:
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Look for third-party verification, for instance from the Vegan Society or Vegan Action.
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Check that the capsules are plant-based. They may be made from hypromellose or vegetable cellulose rather than gelatin.
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Check for animal-derived ingredients, like lactose, milk sugars or gelatin.
Some bacteria only thrive on dairy, which means that vegan probiotic strains might be limited in some products. However, researchers are exploring ways to grow these bacteria on non-dairy foods, like freeze-dried strawberries or grains such as rice.
In the future, this will mean a wider selection of microbes that vegans can use to help support their gut health.
Symprove is a vegan-friendly probiotic
Symprove strains are grown using a barley wort, which isn’t animal-derived. So, Symprove is great for vegans who want to support their gut health.
After searching for vegan probiotics, one customer, Nicole, reported on Trustpilot: ‘I have used Symprove for many years for short spells when my IBS flares up. I have found it to be the only thing that does help me. Tastes good, British and vegan.’
Lactose intolerance
People with lactose intolerance struggle to break down lactose, the sugar in milk. This is due to a deficiency of an enzyme called lactase in their gut.
Because dairy products are widely used by food manufacturers, many processed foods – like cereals, baked goods and salad dressings – may also contain lactose.
A few hours after eating something that contains lactose, people with this intolerance tend to experience:
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gut pain or discomfort
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bloating
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excess wind
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constipation or diarrhoea
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nausea, vomiting or both
For this reason, people with lactose intolerance need to choose their foods and supplements carefully to minimise risks.
Although not everyone with lactose intolerance has symptoms, an estimated 68% of the global population has trouble breaking down and absorbing lactose.
These figures vary wildly. For instance, the figure is around 25% in Europe. For people of Hispanic or South Indian origin, and for Black people, the figure ranges from 50–80%.
And almost everyone in Asian countries, as well as people with Asian heritage living elsewhere, have lactose intolerance.
Are all probiotics suitable for people with lactose intolerance?
As we mentioned in the vegan section, some microbes are grown on dairy. Still, it’s highly unlikely that any dairy will make it into the final probiotic supplement.
Some people with relatively mild lactose intolerance can even have dairy-based fermented foods because the microbes inside help break down the milk sugar.
However, it depends on the severity of the condition, so it’s best to speak with your doctor before you try these foods.
Why gut health matters for people with lactose intolerance
Gut health is important for everyone, but there’s some evidence that certain probiotics may help reduce the symptoms of lactose intolerance, such as stomach cramps, diarrhoea, nausea, bloating and excess wind.
Probiotics for people with lactose intolerance
Thankfully, many probiotic supplements in capsules are suitable for people with lactose intolerance.
But if you have particularly severe lactose intolerance, strains grown on dairy products may still cause issues, so it might be best to avoid them.
To be safe, look for products that say ‘lactose-free’ or ‘dairy-free.’ You can also look for official third-party verification, like that provided by Ellefree.
Symprove is a lactose-free probiotic
Because Symprove is a water-based probiotic supplement, it’s lactose-free, unlike many others.
After trying various options, one customer, Beau, reported on Trustpilot: ‘My daughter has a dairy and gluten intolerance so can’t have standard probiotic dairy products. Symprove is a game-changer!’
Gluten sensitivity
Gluten is a group of proteins in grains, like wheat, barley and rye. If you have a gluten sensitivity or intolerance, your body responds poorly after you eat or drink products containing gluten.
The symptoms can include:
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gut pain
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bloating
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diarrhoea or constipation
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brain fog
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fatigue
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joint pain
Currently, scientists aren’t sure precisely why gluten sensitivity occurs. Around 13% of adults in the UK report being sensitive to gluten.
However, the real figure is likely to be lower, as it can be easy to mistake other gut conditions or intolerances for gluten sensitivity.
Sometimes, people confuse gluten sensitivity with coeliac disease, but they’re very different. Although coeliac disease is rarer – affecting around 1% of the population – it’s also more serious.
Coeliac disease is an autoimmune condition. When a person who has it eats gluten, their immune system attacks healthy tissue in their gut.
Experts still don’t know why it occurs in some people but not others, although genetics is certainly involved. People with coeliac disease need to entirely cut out gluten from their diet.
Are all probiotics gluten-free?
Not all probiotics are free from gluten, but thankfully, there are many gluten-free options.
Why gut health matters for people who can’t consume gluten
There’s some evidence that probiotic supplements might ease symptoms for some people with coeliac disease, gluten sensitivity or gluten intolerance.
These potential benefits stem from the fact that certain probiotic bacteria can break down gluten before it triggers a response.
Probiotics are certainly not a replacement for a gluten-free diet. But it's possible that probiotics may help people who experience ongoing symptoms, even though they’re carefully following the diet.
Gluten-free probiotic supplements
If you’re looking for gluten-free products, it’s always important to check ingredients lists.
Unfortunately, research suggests that some probiotics that claim to be gluten-free do actually have traces of gluten.
Coeliac UK states that taking probiotics isn’t likely to harm people with coeliac disease. The organisation points to research demonstrating that probiotics were safe for people with coeliac disease who participated in clinical trials.
However, because some over-the-counter probiotics could contain gluten, it’s still important to check labels carefully.
For instance, you can look out for the Crossed Grain trademark, which shows that a product has been checked thoroughly for traces of gluten.
Symprove is a gluten-free probiotic
Although Symprove is produced using a barley extract, the gluten is removed during the manufacturing process. This ensures that Symprove is gluten-free and suitable for people who need to avoid gluten.
In her search for a gluten-free probiotic, one customer, Carrie, was cautious. As she shared on Trustpilot: ‘I was nervous about using the product even though I know it is gluten-free. I shouldn’t have worried! I had no issues tolerating, and I have the most intolerant body with multiple allergies. My only regret is not having tried this years ago.’
Summary
Using probiotics to support gut health has exploded in popularity over the last few years. This means that some manufacturers are making sure that they can cater to people’s varied needs.
Today, some companies, like Symprove, make sure that all of their products are free from gluten and lactose, and suitable for vegans.
If in doubt, check the ingredients list on a product’s label and be on the lookout for an official certification.
To learn more about gut health, visit Symprove’s Gut Hub.
Sources
About coeliac disease. (n.d.). Link.
A UK study assessing the population prevalence of self-reported gluten sensitivity and referral characteristics to secondary care. European Journal of Gastroenterology and Hepatology. (2014). Link.
Crossed Grain licensing. (n.d.). Link.
Definition and facts for lactose intolerance. (n.d.). Link.
Effects of prebiotic and probiotic supplementation on lactase deficiency and lactose intolerance: A systematic review of controlled trials. Nutrients. (2020). Link.
Finding a gluten-free probiotic. (2022). Link.
Gut microbiome signatures of vegan, vegetarian and omnivore diets and associated health outcomes across 21,561 individuals. Nature Microbiology. (2025). Link.
Lactose intolerance. (2023). Link.
Lactose intolerance. BMJ. (2007). Link.
LFree trademark. (n.d.). Link.
Probiotics, prebiotics and supplements carrying the Crossed Grain Trademark. (n.d.). Link.
Probiotics, your friend or foe? (2015). Link.
Reducing immunoreactivity of gluten peptides by probiotic lactic acid bacteria for dietary management of gluten-related diseases. Nutrients. (2024). Link.
The Vegan trademark. (n.d.). Link.
Use of characterized microorganisms in fermentation of non-dairy-based substrates to produce probiotic food for gut-health and nutrition. Fermentation. (2023). Link.
Vegan Action. (n.d.). Link.
Worldwide growth of veganism. (n.d.). Link.
