Here are the probiotics we recommend on the forum:
Ideally you need to work your way up to 30-120+ billion cfu per day of probiotics. When you start out, you should only do a low dose and work your way up to a higher dose. For instance, if your capsules are 20 billion cfu per capsule, then I would take just one per day and increase to 2-3 capsules per day over time as you can handle it.
Kefir is basically liquid yogurt but contains higher amounts of probiotics than yogurt. You can consume this basically as much as you want but like the probiotics, you should start out slow. If you make it homemade, this is best, because it’ll contain more bacteria than the store bought stuff.