What is gut health, really? Let’s break it down

Gut health is a hot topic these days and for good reason.  A balanced gut is closely linked to everything from our immune system and energy levels to our mood and skin health.  You’ve probably heard buzzwords like probiotics, prebiotics, postbiotics, and microbiome tossed around, but what do they mean?

The microbiome
Your gut microbiome is a complex ecosystem of trillions of bacteria, fungi, and other microorganisms living in your digestive tract.  But don’t worry, they’re not all bad.  Most are essential to your health.  A balanced microbiome helps with digestion, nutrient absorption, immune function, and mental wellbeing.  Think of the gut microbiome as a rainforest, a diverse, delicate ecosystem that needs balance and harmony to thrive.  When it's in harmony, you feel energised, clear-headed, and your digestion runs smoothly.  If it's disrupted from stress, poor diet, antibiotics or fluctuations in mood, it can lead to chronic health conditions.  Supporting your microbiome doesn’t have to be complicated.  Start with a whole foods diet rich in fibre, fermented foods and herbs that are kind to your gut.  This is where probiotics and prebiotics come in.

Probiotics
Probiotics are the live, beneficial bacteria that help keep your gut flora (or gut microbiome) in balance.  Think of them as the helpful house guests that tidy up, keep the peace, and make sure everything runs smoothly.  Some probiotics need refrigeration because they contain strains that are more sensitive to heat and moisture, while others are shelf-stable due to techniques like "freeze-drying" or microencapsulation.  Packaging also plays a role, blister packs, which individually seal each capsule in, protect it from air and moisture.  This type of packaging helps keep the probiotic bacteria in a dormant, stable state until they are ingested, preserving their potency without the need for refrigeration.  While they aren’t literally "frozen", the freeze-drying process “pauses” the bacteria, maintaining their viability over time.  Most probiotics have a shelf life of 12 to 24 months, depending on the CFUs (colony-forming units).

These beneficial bacteria play a vital role in:

• Digesting food and absorbing nutrients.
• Crowding out harmful bacteria (like the ones that cause bloating or infections).
• Producing vitamins, such as B12 and K.
• Supporting a healthy immune response.
• Helping to regulate mood through the gut-brain connection.

Do probiotics stay in the gut?
One thing many people don’t realise is that most probiotics don’t permanently colonise the gut, they pass through and need to be continually topped up.  But while they’re passing through, they work their magic by interacting with your existing gut bacteria, calming inflammation, and producing helpful compounds.  Some strains stick around longer than others, and that’s why regular intake matters, whether through food or supplements.

When might you need extra probiotic support?
While many people get sufficient probiotics through a balanced diet, there are times when your gut may need a little extra support:

• After taking antibiotics (which kill both ‘bad’ and ‘good’ bacteria).
• During or after a stomach bug or food poisoning.
• When travelling, especially to countries with different foods and bacteria.
• Times of stress or poor sleep, which can affect gut flora.
• If you experience digestive discomfort, like bloating or irregular bowel movements.

In these situations, a high-quality probiotic supplement can help restore balance and support recovery. 

There are many different strains of probiotics, and each one has its own benefits.  Some of the most well-known include:

• Lactobacillus acidophilus – supports digestion and immune health.
• Bifidobacterium bifidum – may help with constipation and maintaining a healthy balance.
• Saccharomyces boulardii – a beneficial yeast that is helpful during or after antibiotic use, or when travelling.
• Lactobacillus rhamnosus GG – well-researched for supporting immune, gut health and women’s health issues.

Different strains have different strengths, so working with a health professional to know which strains you should take may be beneficial.

Prebiotics: The fuel
Prebiotics are types of fibre that your body can’t digest, but your microbes can.  Think of them as food for your probiotics.  Feeding your good bacteria helps them thrive and do their job better.  Great sources of prebiotics include: