Let's talk about gut health.

We've all heard the term "probiotics" being thrown around—from yoghurt commercials to supplement shelves—but what are they? And do we actually need them?

If you're not quite sure what probiotics are or whether you should be taking them, you're definitely not alone. The good news? You don't need a science degree to understand how these tiny microbes can have an impact on your health. Here's everything you need to know, answered simply.

1. What are probiotics, really?

Probiotics are live "good" bacteria that naturally live in your gut. They're part of your gut microbiome—a thriving community of bacteria, yeasts, viruses and other microorganisms. When everything is in balance, this ecosystem supports digestion, immunity, mental health and more.

Probiotics help keep that balance in check. You can get them from fermented foods like yoghurt, sauerkraut, kefir and kombucha—or from supplements.

2. What do probiotics do?

They support your gut by crowding out harmful microbes, reducing inflammation, and strengthening your intestinal lining (which acts as a barrier against pathogens). Probiotics can help with common issues like bloating, diarrhoea (especially after antibiotics), IBS symptoms, and even skin flare-ups and mood swings.

Probiotics are busy at work inside our bodies. Here are some of the main things they do:

1. Support immunity - Probiotics help "train" your immune system. By improving your gut flora, they can boost immune function and help your body fight off infections.
2. Crowd out harmful bacteria - Think of probiotics as good tenants in your gut. They take up space and resources, creating a barrier against harmful microbes and preventing infections.
3. Aid digestion - They help break down food and absorb nutrients more efficiently, which can improve digestion and regularity. Many people find they feel less gassy or have fewer stomach upsets with probiotics on board.
4. Rebalance after antibiotics - Since antibiotics can wipe out both good and bad gut bacteria, probiotics can help restore balance. They may reduce antibiotic side effects (like diarrhea or cramps) by replenishing your gut's good bacteria.
5. Mood support - There's a lot of exciting research on the "gut-brain axis," and some studies suggest a healthy microbiome (boosted by probiotics) can even influence mood and stress

In short, probiotics introduce beneficial microbes that can replenish your gut flora, ease digestive discomfort, and give your immune system a boost.

3. What are the signs you need probiotics?

Your body can give clues when it's missing that extra-friendly bacteria. Here are some signs that might mean your gut could use a probiotic boost:

1. Digestive troubles - Persistent diarrhea, constipation, or chronic bloating often hint at an imbalance in gut bacteria. If you have frequent upset stomachs or irregular bowel movements (not explained by other causes), probiotics might help.
2. Frequent colds or infections - Believe it or not, about 70-80% of your immune system lives in your gut. So if you find yourself catching colds easily or feeling run down often, it could mean your gut microbiome isn't strong.
3. Sleep or mood issues -  Gut bacteria communicate with your brain. If you have unexplained insomnia or mood swings, this "gut-brain axis" might be involved. Trouble sleeping or stress and anxiety can be a hint of poor gut balance.
4. Skin problems - Sometimes acne, eczema, or other skin inflammations can be tied to gut health (the gut and skin are connected). While not as direct as digestion, skin flare-ups have been noted when gut flora is off.
5. After antibiotics -  This isn't exactly a sign of needing probiotics beforehand, but it's a trigger. If you've just finished a course of antibiotics and suddenly have gas or diarrhea, your good bacteria took a hit. That's a classic moment to consider probiotics.

If you notice any of these symptoms – especially the belly issues or immune dips – it doesn't hurt to give your gut some support. Often, adding fermented foods or a supplement can nudge things back to normal.

4. Prebiotics vs. Probiotics: What's the difference?

Probiotics are the live beneficial bacteria themselves, the prebioticsare types of dietary fibre that feed the probiotics. They're the "food" that helps the good bacteria grow and work properly.

Another way to put it is to think of prebiotics as the fertiliser for your gut garden and probiotics as the plants. Without prebiotic fibre, the probiotic bacteria can't thrive. For example, Eden Health Foods' Ultimate Biotic powder combines both, so the prebiotic fibres help protect and nourish the probiotics as they travel through your digestive tract. 

In practice, we get probiotics from fermented foods and supplements, and we get prebiotics from high-fibre foods and certain tubers. Both are important for a healthy gut microbiome.

5. Is it good to take probiotics daily?

Yes, taking probiotics daily is generally a good idea if you're aiming to support long-term gut health. Consistency helps maintain a healthy balance of good bacteria in your gut, much like exercise builds strength over time. While occasional use can be helpful, regular daily intake provides more reliable benefits. 

6. Should I take probiotics in the morning or at night?

While timing isn't critical, taking your probiotic with breakfast in the morning is often recommended. Your digestive system is more active after sleep, and taking it with food may help protect the bacteria as they pass through stomach acid. That said, the most important factor is consistency. Take your probiotic at a time you'll remember—morning, lunch, or bedtime. Just be sure to follow any specific product instructions, and aim to take it daily for the best results.

7. Are there negative effects of probiotics?

Negative effects are usually minor (if they occur at all). The most common side effect when you first start them is a bit of gas or bloating. This happens because you're suddenly adding more bacteria into your system, and as they settle in, they can produce extra gas. The good news is this usually only lasts a few days or weeks and tends to fade as your body adjusts. If it feels uncomfortable, try starting with a lower dose and building up slowly.

Some other points to keep in mind

1. Allergies and additives - Check labels for things like dairy, soy, or gluten if you have allergies. The favourite one I take every day is the Eden Health Food pre - and probiotic. It is free from gluten, GMO-free and vegan.
2. Different strains, different effects - Some probiotic supplements contain yeast (like Saccharomyces), which can cause constipation or increased thirst in rare cases.
3. Serious health caveat - Most healthy people won't face problems, but if someone has a severely weakened immune system or is critically ill, doctors advise caution. In those cases, rare complications can occur.

If you're generally healthy, probiotics are well-tolerated. Just listen to your body: if something feels off or the bloating persists for too long, stop and consult with a healthcare provider.

8. What is the best natural probiotic food?

Nature provides plenty of probiotics in fermented foods. The "best" source depends on your tastes, but here are my top picks:

1. Yoghurt (with live cultures) - Choose Greek or regular yogurt labelled "live and active cultures." It's one of the best-known probiotics.
2. Kombucha - This fermented tea drink is not only refreshing, it is great for our gut health too! It can be pricy so I make my own kombucha.
3. Kefir - A fermented milk drink (often tart and tangy). It typically has more probiotic strains than yogurt.
4. Pickles (fermented, not vinegar-brined) - Real fermented pickles have live cultures.
5. Sauerkraut and kimchi - These fermented cabbage dishes are full of beneficial microbes (and fibre). Kimchi is the spicy Korean version; sauerkraut is the tangy German style.
6. Miso - A traditional Japanese paste made from fermented soybeans (used in soups and sauces). It's another excellent source
7. Tempeh - Fermented soy patty common in Indonesian cuisine. It's like the solid cousin of tofu, rich in probiotics.

My personal favourites? I grew up on sauerkraut, often mixing it into my meals . The key is variety – a mix of different fermented foods will give you a broader range of friendly bacteria.

Conclusion

Supporting our gut health is a powerful thing. The gut is at the centre of digestion, immunity, and even mood, so it's worth giving it some love. If you decide to try a supplement, be sure to pick a trusted option. Eden Health Foods Ultimate Biotic is a broad-spectrum probiotic powder that I trust and take daily. It delivers 15 different probiotic strains and 25 billion CFUs per teaspoon, along with prebiotic fibres to support them. It's shelf-stable (no fridge needed), tasteless and mixes easily into juice or a smoothie, so it's simple to add to your routine. (As a bonus, it's vegan and gluten-free, which is great for many diets.)

Here's to you feeling your best!

Lots of love, Ellie x

Sources

• https://www.healthdirect.gov.au/probiotics
• https://my.clevelandclinic.org/health/treatments/14598-probiotics
• https://www.mayoclinic.org
• https://www.healthline.com/nutrition/8-health-benefits-of-probiotics
• https://www.health.harvard.edu/blog