Blog 72: Probiotics and Gut Health: What You Need to Know
Stacey Behm Justiniano, RDN, LDN
Over the past decade, gut health has emerged as one of the most discussed topics in nutrition
and wellness. Once viewed as little more than the body’s digestive engine, the gut is now
understood to be a central player in immunity, metabolism, and even mental health (it is
considered our second brain). At the heart of this conversation are probiotics—tiny
microorganisms (bugs/bacteria) that may play a big role in shaping how we feel and function
each day.
Understanding the Gut Microbiome
Your gut is home to trillions of microorganisms, collectively known as the gut microbiome. These
bacteria, fungi, and viruses form a delicate ecosystem that influences nearly every aspect of
health. They help digest food, produce vitamins and neurotransmitters, protect against harmful
pathogens, and regulate immune responses, including decreasing risk of autoimmune disease
development. A diverse microbiome is considered a marker of resilience, while
imbalances—known as dysbiosis—have been linked to conditions such as obesity, type 2
diabetes, autoimmune diseases, like eczema, lupus, arthritis, Hashimoto’s and more, and even
mood disorders, like depression and anxiety.
The gut also communicates directly with the brain through what’s called the gut-brain axis. This
two-way system allows gut microbes to produce neurotransmitters and chemical messengers
that can influence mood, stress levels, and cognitive function. It’s no wonder the gut is often
called the “second brain.”
What Are Probiotics?
Probiotics are live microorganisms, usually bacteria, that provide health benefits when
consumed in adequate amounts. Unlike harmful bacteria, probiotics work with your body to
maintain balance in the gut. They can be found in fermented foods such as yogurt, kefir, kimchi,
sauerkraut, miso, and kombucha, or taken as supplements.
Each strain of probiotic can have unique benefits. For example, Lactobacillus strains are often
associated with improved digestion and reduced diarrhea, while Bifidobacterium strains may
help ease constipation and support immunity. Choosing the right strain matters, which is why not
all probiotics work the same way for every person. There are microbiome tests that can be done
with your healthcare provider to better assess your gut makeup.
There is also a lot of emerging research on Akkermansia, a strand of bacteria that is helpful at
regulating blood sugar levels. This is great for those who
Key Benefits of Probiotics
- Digestive health: Probiotics can reduce bloating, gas, and diarrhea, especially after
antibiotic use, which often disrupts gut flora. - Immune support: About 70% of the immune system resides in the gut. By
strengthening the gut barrier and balancing microbial populations, probiotics may lower
the risk of infections. - Chronic condition management: Research suggests probiotics can help manage
autoimmune diseases with associated symptoms like joint pain, migraines, skin
conditions like psoriasis, and much more. - Mental health: The gut-brain axis means probiotics may influence mood and stress
levels. Some studies show links between certain probiotics and reduced anxiety or
depression symptoms - Metabolic health: There is emerging evidence that probiotics may help regulate blood
sugar and cholesterol, though more studies are needed.
Prebiotics: Fuel for Good Bacteria
Probiotics need fuel to thrive, and that’s where prebiotics come in. Prebiotics are non-digestible
fibers found in foods like garlic, onions, spinach, asparagus, cauliflower, broccoli, and oats,
sweet potato, and more. These fibers feed the beneficial bacteria, helping them multiply and
strengthen their impact. Together, probiotics and prebiotics create a synergistic relationship
known as synbiotics (imagine happy little bacteria dancing around inside your tummy).
Personalized Gut Health
One of the reasons gut health is such a trending topic is because no two microbiomes are
identical. Factors like genetics, diet, stress, medications, and environment all shape your gut
ecosystem. Personalized nutrition, driven by microbiome testing and bloodwork, is beginning to
help individuals identify foods and supplements that work best for their unique biology.
Lifestyle and Diet for a Healthy Gut
Supporting gut health isn’t just about taking a probiotic supplement—it requires a holistic
approach:
- Eat more plants: Aim for a wide variety of colorful fruits, vegetables, whole grains,
legumes, nuts, and seeds. Diversity in the diet leads to diversity in the microbiome. - Include fermented foods: Add foods like yogurt, kimchi, and kombucha regularly for a
natural dose of probiotics. - Limit added sugars and ultra-processed foods: These can promote the growth of
harmful bacteria and disrupt the balance in your gut. - Stay active: Physical activity is associated with greater microbial diversity.
- Manage stress: High stress can negatively affect gut bacteria, so practices like
meditation, deep breathing, or yoga may indirectly support gut health. - Sleep well: Poor sleep disrupts both metabolism and microbiome balance.
Busting Myths: Fat vs. Sugar in Gut Health
A common misconception is that dietary fat is the main culprit in gut-related issues like fatty liver
disease. In reality, research shows that excess sugar and refined carbohydrates (bread, rice,
pasta, sweets) are far more damaging, driving fat accumulation in the liver and disrupting the
microbiome. Choosing whole, nutrient-dense foods and minimizing processed sugar is one of
the best strategies for both gut and liver health.
Takeaway
Probiotics are not a magic solution, but they are a powerful piece of the gut-health
puzzle. By combining probiotic-rich foods, prebiotic fibers, and lifestyle habits that reduce stress
and promote balance, you can nurture your gut microbiome. In turn, your digestion, immunity,
mood, and overall health may reap the rewards. The future of nutrition is pointing toward a world
where gut health is central to well-being—and it starts with the simple choices you make every
day. Work with your trusted healthcare providers at Berman Health and Wellness to help identify
the best plan for your gut health.
Berman Health and Wellness Website!
Jenni Berman
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