Probiotics: the “seeds”
Probiotics are live microbes found in fermented foods and some supplements.
- Yogurt, kefir, kimchi, sauerkraut
- Effects can be strain-specific
- Start with food before supplements
Prebiotics: the “soil”
Prebiotics are fibers that help beneficial gut microbes thrive.
- Oats, beans, lentils, onions, bananas
- Increase slowly to avoid bloating
- Hydration improves tolerance
Your simplest plan
Try one fermented food + one fiber upgrade daily for 2 weeks.
- Yogurt + berries
- Beans added to salads
- Oats + chia
Wellness cue
If your gut feels sensitive, scale down, stabilize, then build again.
"Consistency is the missing ingredient in most gut health plans."