Probiotics and Food Allergies: What We've Learned About Gut Healing

After 7+ years managing food allergies in our family, I've discovered that healing goes beyond just avoiding problem foods. Here's what the research—and our experience—has taught me about probiotics and gut health.

Important Disclaimer: This post shares our personal experience and research findings for educational purposes only. It is not medical advice. Food allergies can be life-threatening. Always consult your doctor before making any changes to your allergy management plan, especially before starting supplements.

Why Your Gut Matters for Food Allergies

Here's what surprised me: kids with food allergies have different gut bacteria than healthy kids. Their guts have less variety of good bacteria and more inflammation. This can make the gut "leaky," allowing food particles to escape and trigger allergic reactions.

Think of your gut like a garden. When the good bacteria (the helpful plants) are thriving, they keep the bad bacteria (weeds) under control and maintain a strong fence (gut barrier). But when that garden gets out of balance, problems start.

The Two Probiotic Superstars

After diving into the research, two probiotic strains keep showing up as game-changers for food allergies:

Lactobacillus rhamnosus GG (LGG)

This is the most studied probiotic for food allergies. Multiple studies show it can:

• Help kids develop tolerance to foods faster¹⁻³

• Reduce eczema, hives, and asthma symptoms⁴⁻⁶

• Boost the good bacteria that heal your gut⁷

A major systematic review and meta-analysis found that LGG was the most effective probiotic strain for improving symptoms and quality of life in children with food allergies.³ Multiple clinical trials have followed kids for up to 3 years and found those taking LGG had significantly fewer allergic symptoms overall.¹

Bifidobacterium lactis

In a groundbreaking study of 256 children, this strain significantly reduced allergy symptoms and blood markers of allergies after just 3 months.⁸ It works by balancing your immune system—turning down the "attack mode" and turning up the "calm down" signals.

The study showed that children receiving B. lactis had:

• Significantly reduced allergic symptoms compared to control group

• Lower serum IgE levels (allergy antibodies)

• Better balance of immune cells (more regulatory T cells, fewer inflammatory Th17 cells)

The Secret Weapon: Butyrate

Here's the coolest part of the research: your good gut bacteria produce something called butyrate (pronounced "byoo-ter-ate"). Think of butyrate as food for your gut lining—it keeps the gut wall strong and prevents food particles from leaking out and causing reactions.

Recent groundbreaking research from the University of Chicago found that butyrate actually prevented food allergies in mice.⁹ When researchers gave butyrate directly to mice with peanut allergies, it stopped their allergic reactions completely and protected them from anaphylaxis.

The problem: Many people with food allergies don't have enough butyrate-producing bacteria in their guts.

The solution: Certain probiotics (especially LGG) help grow more of these beneficial bacteria and expand the butyrate-producing strains in the gut.¹⁰

What This Means for Your Family

Our Experience

We started incorporating specific probiotics into our routine when I went down the rabbit hole of trying to figure out how to help my child with his severe eczema and food allergies, focusing on LGG-containing supplements. While everyone's journey is different, we noticed a continuous decrease in his overall IgE and severity of his allergens through the years and now, he no longer has eczema.

Practical Steps

If your doctor approves, here's what to look for:

• Lactobacillus rhamnosus GG: Look for at least 1 billion CFU

• Bifidobacterium lactis: Effective doses range from 1-10 billion CFU

• Multi-strain formulas: Some studies show combinations work better¹¹

💡Ready to choose specific probiotic supplements for your family? Check out our Research-Backed Pediatric Probiotic Supplements Guide for detailed reviews of the best allergen-free options containing these exact strains.

Feed Your Good Bacteria

The best way to boost butyrate naturally? Feed your gut bacteria with fiber-rich foods like:

• Oats, quinoa, and brown rice

• Beans and lentils

• Bananas, apples, and berries

• Vegetables (as tolerated)

The more variety in safe foods you can eat, the happier your gut bacteria will be.

The Power of Fermented Foods

Here's something exciting that many families don't know: fermented foods can be just as powerful as probiotic supplements—and sometimes even more effective for food allergies.

What the Research Shows

Multiple studies demonstrate that fermented foods help with allergic responses through several mechanisms:¹²

• Breaking down food allergens: The fermentation process can actually reduce the allergenicity of proteins

• Improving gut microbiota: Fermented foods increase beneficial bacteria diversity

• Modulating immune response: They help balance Th1 and Th2 immune responses

The Fermented Foods All-Stars

Kefir - The Probiotic Powerhouse Kefir contains up to 61 strains of beneficial bacteria and yeast, making it far more diverse than yogurt.¹³ Research shows that specific kefir strains can reduce allergic responses by:¹⁴

• Suppressing IgE production (allergy antibodies)

• Increasing regulatory T cells that calm immune responses

• Producing kefiran, a postbiotic compound with anti-allergy effects

Sauerkraut and Kimchi - The Fermented Vegetable Champions Studies show that Lactobacillus plantarum from traditional fermented vegetables can:¹⁵

• Inhibit inflammatory cell infiltration in lung tissues

• Suppress IL-4 (allergic response) cytokine production

• Increase Th1 immune responses (protective against allergies)

Population studies found that people consuming more than 40 grams of kimchi daily had lower asthma rates.¹⁶

Yogurt - With Important Caveats Research on fermented milk shows mixed results for food allergies. While some children with non-IgE milk allergies can tolerate fermented milk products, 68% of children with IgE-mediated milk allergies still reacted to yogurt.¹⁷ Always work with your doctor before trying dairy-based fermented foods if you have milk allergies.

Our Family's Approach

We incorporate fermented foods regularly:

• Dairy-free kefir (made with coconut milk)

• Homemade sauerkraut (easy to control ingredients)

• Fermented vegetable juices

• Kombucha (for older kids, in small amounts)

Key tip: Studies show that fermentation time matters - longer fermentation typically means better allergen reduction and more beneficial bacteria.¹⁸

Important Things to Remember

Start slow: Some people feel worse before they feel better when starting probiotics or fermented foods

Be patient: Studies showing real benefits typically take months or years

It's not a cure: Probiotics and fermented foods are supportive tools, not replacements for avoiding your allergens

Quality matters: Not all probiotic supplements are created equal, and not all fermented foods contain live cultures

Safety first: Always introduce new fermented foods gradually, especially if you have severe food allergies

The Bottom Line

While there’s still more to learn about probiotics, fermented foods, and food allergies, the research is promising. The idea that we can heal our guts and potentially reduce allergic reactions by supporting our good bacteria—whether through targeted probiotic supplements or traditional fermented foods—gives me hope.

For our family, gut healing became part of our "whole body" approach to managing food allergies—alongside safe cooking, careful label reading, and working with great medical providers. We use both targeted probiotics and include fermented foods regularly, always introduced slowly and safely.

Remember: Every family's food allergy journey is different. What works for one person might not work for another. Always work with your medical team to create the safest plan for your situation.

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Have you tried probiotics for your family's food allergies? I'd love to hear what you've experienced—the good, the challenging, and everything in between. Email me at hello@foodallergiesstrong.com to share your story.

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Research References

1. Berni Canani, R., et al. (2016). Lactobacillus rhamnosus GG-supplemented formula expands butyrate-producing bacterial strains in food allergic infants. The ISME Journal, 10(3), 742-750.

2. Berni Canani, R., et al. (2012). Effect of Lactobacillus GG on tolerance acquisition in infants with cow's milk allergy: a randomized trial. Journal of Allergy and Clinical Immunology, 129(2), 580-582.

3. Tan, W., et al. (2021). Lactobacillus rhamnosus GG for Cow's Milk Allergy in Children: A Systematic Review and Meta-Analysis. Frontiers in Pediatrics, 9, 727127.

4. Anonymous. (2025). Lactobacillus GG and other probiotics in pediatric food allergy treatment: a network meta-analysis. Frontiers in Nutrition.

5. Nocerino, R., et al. (2021). The Effectiveness of Probiotic Lactobacillus rhamnosus and Lactobacillus casei Strains in Children with Atopic Dermatitis and Cow's Milk Protein Allergy. Nutrients, 13(4), 1300.

6. Kallio, S., et al. (2019). Bugs for atopy: the Lactobacillus rhamnosus GG strategy for food allergy prevention and treatment in children. Minerva Pediatrica.

7. Guest, J.F., et al. (2014). Effectiveness of using an extensively hydrolyzed casein formula supplemented with LGG compared with an extensively hydrolysed whey formula in managing cow's milk protein allergic infants. Journal of Comparative Effectiveness Research, 3(4), 395-408.

8. Liu, M.Y., et al. (2018). Bifidobacterium lactis Ameliorates the Risk of Food Allergy in Chinese Children by Affecting Relative Percentage of Treg and Th17 Cells. Canadian Journal of Infectious Diseases and Medical Microbiology, 2018, 4561038.

9. Wang, R., et al. (2023). Treatment of peanut allergy and colitis in mice via the intestinal release of butyrate from polymeric micelles. Nature Biomedical Engineering, 7(1), 38-55.

10. Berni Canani, R., et al. (2016). Lactobacillus rhamnosus GG-supplemented formula expands butyrate-producing bacterial strains in food allergic infants. The ISME Journal, 10(3), 742-750.

11. Zakharova, I., et al. (2023). The results of the use of a combined probiotic in children with gastrointestinal and skin manifestations of food allergy. Voprosy Prakticheskoy Pediatrii [Questions of Practical Pediatrics], 18(2), 7-15.

12. Anonymous. (2022). Roles of fermented plant-, dairy- and meat-based foods in the modulation of allergic responses. Food Science and Human Wellness, 12(2), 535-554.

13. Anonymous. (2024). 9 Evidence-Based Health Benefits of Kefir. Healthline.

14. Costa, G.N., et al. (2021). Potential beneficial effects of kefir and its postbiotic, kefiran, on child food allergy. Food & Function, 12, 4481-4496.

15. Dębińska, A., et al. (2022). Fermented Food in Asthma and Respiratory Allergies—Chance or Failure? Nutrients, 14(7), 1420.

16. Anonymous. (2024). Asthma and Fermented Foods. Cultured Food Life.

17. Anonymous. (2020). Allergenicity of Fermented Foods: Emphasis on Seeds Protein-Based Products. Foods, 9(6), 792.

18. Anonymous. (2022). Roles of fermented plant-, dairy- and meat-based foods in the modulation of allergic responses. Food Science and Human Wellness.