Improving gut health and the microbiome can be approached through dietary choices or supplementation, each offering unique benefits.

Dietary Approach

1. Probiotic Foods: Foods like yogurt and sauerkraut contain live beneficial bacteria (probiotics) that can help support a healthy gut microbiome¹. These foods can aid digestion, enhance the immune system, and possibly even affect mood and mental health positively.

2. Prebiotic Foods: Foods high in fiber like bananas, garlic, onions, and whole grains feed beneficial bacteria in the gut, promoting a healthy balance of microbiota². This supports digestive health by producing short-chain fatty acids and other beneficial compounds through fermentation.

Supplementation

1. Probiotic Supplements: These contain live microorganisms intended to restore or improve the gut's microbiota. Research is ongoing, and while current evidence is promising, the health benefits of probiotic supplements have not been conclusively proven¹.

2. Prebiotic Supplements: These supplements provide the fibers necessary for feeding beneficial gut bacteria. They are helpful if dietary sources are insufficient, but real foods offer additional nutrients and should be prioritized if possible³.

Overall, incorporating both probiotics and prebiotics into your diet via food tends to be more beneficial due to the additional nutrients and synergy that whole foods offer. However, supplements can be a convenient option to ensure adequate intake of these compounds, especially if dietary sources are limited. It's advised to consult with a healthcare provider before starting any new supplement regimen.

Footnotes

1. Mayo Clinic - Probiotics and prebiotics: What you should know ↩ ↩²

2. Mayo Clinic Press - Prebiotics, probiotics and the microbes in your gut ↩

3. NCBI - Gut microbiome supplementation as therapy for metabolic syndrome ↩