Gut health is a hot topic in wellness, with shelves full of products promising benefits. But what exactly is the gut microbiome, and why does it matter?

The gut microbiome is a vast community of bacteria, fungi, and viruses living in your digestive tract. It helps break down food, absorb nutrients, and produce important compounds like vitamins and short-chain fatty acids. It also plays a major role in immune function, protecting against harmful bacteria and reducing inflammation.

Surprisingly, gut health is also linked to mental well-being through the gut-brain connection. The microbes in your gut help produce neurotransmitters like serotonin, which affect mood, sleep, and stress levels. An imbalanced gut has been linked to issues like anxiety, depression, and even brain fog.

Signs that your gut microbiome may be off include bloating, gas, constipation, diarrhea, fatigue, frequent illness, and even skin problems. Poor diet, stress, antibiotics, and lack of sleep can all disrupt gut balance.

The good news? You can support your gut by eating fiber-rich foods like fruits, vegetables, and whole grains, as well as fermented foods like yogurt and sauerkraut. Managing stress, staying active, and getting good sleep also help. While probiotic supplements can be useful, focusing on a gut-friendly lifestyle is the best way to maintain a healthy microbiome.

Taking care of your gut means taking care of your overall health—inside and out.

How Do I Know if My Microbiomes Need Attention?

Your gut can “speak” to you in various ways to let you know something’s not right. Pay attention if you experience recurring constipation, diarrhea, acid reflux, cramping, heartburn, and gas and bloating. Other signs include:

1. Unexplained weight loss or gain without a change in diet and exercise.
2. Constant fatigue and problems sleeping.
3. Mood swings, including depression or anxiety.
4. Onset of skin conditions such as eczema or an acne outbreak.
5. Food intolerances, which can be different from allergies.

Any of these signs can indicate that you need to make some dietary adjustments, or talk to your healthcare provider about any medications you are taking that could be contributing to gut health issues.

What Do Experts Say About Gut-Healthy Foods?

According to the Harvard T.H. Chan School of Public Health, fiber-rich foods like fruits, vegetables, whole grains, and legumes are essential for feeding beneficial gut bacteria. Fermented foods such as yogurt, kefir (a fermented milk similar to yogurt), sauerkraut, kimchi, and miso contain natural probiotics that promote microbial diversity. The Cleveland Clinic also highlights prebiotic foods like garlic, onions, bananas, and asparagus, which fuel good bacteria growth. Additionally, polyphenol-rich foods such as green tea, dark chocolate, and berries may enhance gut health by reducing inflammation.

Should You Try an At-Home Gut Health Test?

As you browse the aisle of gut-friendly products, you may come across at-home gut health tests that promise insights into your microbiome. However, keep in mind that these tests are not FDA-approved, and clinical healthcare providers do not currently recommend them.

Are Probiotics Really Necessary?

Whether you need probiotics depends on your individual health needs. For most healthy individuals, a balanced diet with fiber and fermented foods is often sufficient. Many probiotic dietary supplements that currently line our retail shelves have not been sufficiently researched to conclude effectiveness, so you could just be wasting your money.

This includes the array of pre- and probiotic drinks on the market that claim to support gut health. While these may provide some vitamins and nutrients, and are a better option than soda, they should not be a substitute for fiber-rich foods. If you do choose to drink these beverages, look for those with minimal added sugar and a clearly labeled strain of beneficial bacteria.

In short, gut health starts with a diverse, fiber-rich diet, and probiotics may help in specific situations but aren’t always necessary. Your best bet if you are experiencing any of the symptoms listed above is to contact your healthcare provider to see if probiotics are recommended.