Probiotic cheatsheet 💊
...and if you even need it
If you’ve ever stood frozen in the supplement aisle, staring at the endless wall of probiotic bottles wondering which one (if any) to pick… I see you.
Do you even need a probiotic? Is it really the magic bullet for gut issues that social media makes it out to be?
Let’s break it down - with science 🤓
First things first: why are probiotics even a thing?
They're usually promoted as being “good for gut health.” But… what does that actually mean? Probiotics are specific living microorganisms, most often bacteria or yeast that confer a benefit when consumed. We can’t really talk about probiotics without considering our gut microbiome.
🦠 The Gut Microbiome
Our gut microbiome is an entire ecosystem made up of trillions of living microorganisms—bacteria, fungi, viruses, and archaea—that live primarily in our large intestine. But they’re not just bystanders. They help break down food, produce vitamins, support your immune system, maintain the gut lining, and even talk to our brain through the gut-brain axis.
One major way these microbes support us is by producing compounds called postbiotics—like short-chain fatty acids (e.g., butyrate). These are anti-inflammatory powerhouses that nourish gut cells and support your metabolism, immune function, brain health, and more.
But when that delicate balance gets disrupted—by antibiotics, stress, ultra-processed food, or environmental toxins like pesticides or chlorine in our water — it can show up as bloating, fatigue, skin issues, hormone imbalances, or even mood/brain changes.
So… are probiotics the fix?
It depends.
Certain strains of bacteria have been shown in studies to offer specific benefits—but (and this is important) those benefits are tied to those exact strains only.
What’s more, there’s very little evidence that probiotics improve your gut microbiome in a lasting way. Their effects tend to be transient—they can help with some symptom relief while they’re in your system, but they don’t usually colonize long-term or leave a lasting imprint.
Microbiome-testing
I get asked a lot about gut and microbiome tests like Viome or Zoe. Honestly? Our understanding of the microbiome is still in its early stages, and while these tests can be interesting, they’re not something I’d rely on 100%.
If you’re curious and have the budget, they can offer a fun snapshot—a peek into what might be going on in your gut. But that’s exactly what it is: a snapshot. Not the full picture.
Zoe uses solid technology, but their testing isn’t as comprehensive as this one (I got a commissionable link & discount code: PLATEFULHEALTH) if you want to try - I found it more comprehensive and insightful for gut health than Zoe, which is paired with blood glucose monitoring and more geared towards metabolic health.
So what does help support your gut microbiome long-term?
✨ Prebiotics.
A Quick Recap (because this stuff gets confusing):
Prebiotics = food for your gut bugs. Think fiber and polyphenols (those colorful antioxidants in plants, spices, coffee, and tea). Different microbes prefer different foods, so the more variety in your diet, the more diverse and resilient your microbiome. Ever heard of the “30 plants a week” trend? This is why. There’s solid science behind it—and I’m fully on board.
Probiotics = live bacteria you take in supplement or food form. They can be helpful in certain situations, but only specific strains have proven effects. Effects are also transient.
Postbiotics are the health-boosting compounds your gut microbes make—like short-chain fatty acids (SCFAs) that can travel throughout the body and influence everything from mood to metabolism to brain function.
And yes… people are now selling postbiotic supplements 😬 despite the fact that there's barely any solid evidence they actually do anything.
Even wilder? Some people are calling butter a gut health food just because it contains butyrate (an SCFA).
Here’s the real deal: the most effective way to boost your body’s natural postbiotic production? 👉 Eat more plants. Your gut bugs will take it from there - for free.
There's also growing evidence that fermented foods—like sauerkraut, kimchi, kefir, and miso—may increase microbiome diversity, and I’m a fan.
So if you’re not dealing with specific symptoms? Focus on a diverse, plant-rich diet. Load up on spices, berries, teas, and colorful veggies. Throw in some fermented foods. That’s your gut health foundation—NOT capsules.
But if you do have specific symptoms? The right probiotic strain might help.
P.S. I get asked all the time about the supplements I personally use —so I’ve put together a list to make it easy for you to find everything in one place. Hope it helps! Click 👉 here!
Here’s a breakdown of what probiotics can help with specific symptoms like IBS, Constipation, cold/flu, and even anxiety!