Gut Health 101: Do We Really Need Probiotics and Prebiotics?

Written By Ellie Hambidge

If you’ve ever scrolled through social media or walked the supplement aisle, you’ve probably come across terms like probiotics, prebiotics, and gut health. It can all feel a bit overwhelming — do you really need them? Should you be taking a daily gut supplement? What’s the difference between “pro” and “pre”?

Let’s break it down simply.

What Are Probiotics?

Probiotics are live bacteria that are beneficial for your gut, digestion, and overall health. They’re often referred to as the “good bacteria” that help keep your digestive system balanced and healthy.

Common probiotic strains include:

  • Lactobacillus

  • Bifidobacterium

  • Saccharomyces boulardii (a yeast, not a bacteria)

You’ll often find probiotics in:

  • Live yoghurt

  • Kefir

  • Sauerkraut, kimchi

  • Miso, tempeh

  • Some cheeses (like aged gouda or cheddar)

What Are Prebiotics?

Prebiotics are non-digestible fibers that act as food for the good bacteria in your gut. Think of them as fertiliser for your microbiome — they help your probiotics thrive.

Natural prebiotics include:

  • Garlic

  • Onions

  • Leeks

  • Asparagus

  • Bananas (especially slightly green)

  • Oats

  • Apples

  • Chicory root

  • Jerusalem artichoke

Do You Need Probiotics or Prebiotics?

The short answer: It depends.

You might benefit from them if:

  • You’ve recently taken antibiotics

  • You have bloating, irregular bowel movements, or IBS-like symptoms

  • You’re experiencing frequent infections

  • You’re under high stress (which affects gut health)

  • You’ve had changes in your diet or sleep that affect digestion

For most people, a healthy, varied diet with fibre-rich plants, fermented foods, and low stress is enough to maintain gut balance. But sometimes, especially during recovery or high-stress periods, a boost from supplements can help.

Natural vs Supplement Form: Which Is Better?

Natural sources:

  • Generally safer and more effective long-term

  • Provide a range of beneficial strains and nutrients

  • Support overall gut diversity

Supplements:

  • Helpful during or after antibiotic use, illness, or gut imbalance

  • Easy to measure dose and consistency

  • Quality varies — look for well-researched strains and high CFUs (colony-forming units)

Tip: If you’re buying a supplement, choose one with strain transparency (e.g., “Lactobacillus rhamnosus GG”) and opt for reputable brands stored appropriately (some require refrigeration).

The Bigger Picture: Lifestyle and Your Gut

Your gut health doesn’t exist in a vacuum. It’s connected to your:

  • Immune system

  • Mood and mental wellbeing

  • Hormonal balance

  • Inflammation levels

  • Skin health

Support your gut by:

  • Eating 30+ different plants per week (fruits, veggies, nuts, seeds, grains)

  • Managing stress with movement, rest, and mindfulness

  • Getting enough sleep

  • Staying hydrated

  • Moving your body regularly

In Summary

Probiotics and prebiotics are powerful allies — but they’re not a magic fix. You don’t always need a supplement, but nurturing your gut through food, sleep, stress management, and movement is always worthwhile.

If you’re unsure where to start, or struggling with digestion, bloating, or fatigue, I’m here to help. Gut health is personal — and it’s entirely possible to restore balance and feel good again.

With knowledge & kindness,
Ellie
Founder, EverWell

Ellie Hambidge
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