Not all bacteria are bad — in fact, your body is home to trillions of beneficial microbes that help digest food, regulate hormones, support immunity, and more.

Probiotics are the “good bugs” themselves — living bacteria found in fermented foods like kefir and yogurt.
Prebiotics are the food that the probiotics feed on.

Together, they help maintain a diverse and resilient microbiome — which is critical for gut and overall health. But stress, antibiotics, and poor diet can throw that balance off.

Your microbiome is shaped by what you eat — so if you want to support it, your diet and lifestyle are the place to start.

One of the best shifts you can make? Ditch artificial sweeteners like the ones found in diet soda and gum. When consumed regularly, these sweeteners can disrupt your gut microbiome — especially over time.

These days, probiotics are everywhere. But do they actually work?

It depends. Many probiotic strains don’t survive the harsh environment of your stomach, meaning they never make it to your small intestine where they’re needed. On top of that, finding a high-quality brand can be tricky (and expensive).

In my own experience, the benefits of probiotics faded as soon as I stopped taking them. Switching to a meat-based diet and properly supporting my body had a far greater impact. That said, your experience might be different — and I’m not here to discourage you from trying probiotics.

I just encourage you to look at your overall lifestyle first. Diet, stress, and sleep often matter more than supplements. But in certain cases — like after a round of antibiotics — a well-formulated probiotic (ideally one that includes prebiotics too) can be a helpful tool.

Just be intentional with the one you choose.