The Microbiome, Probiotics & Fermented Foods: Where to Start with Gut Health

You’ve probably heard the term “gut microbiome” floating around in wellness conversations. It sounds scientific (and maybe a little overwhelming), but it’s actually one of the most exciting and empowering areas of health — because when you support your gut, you support your whole body.

So let’s unpack what the microbiome really is, why it matters, and how you can start nourishing it — without needing a complicated plan or an expensive supplement shelf.

What Is the Microbiome?

Your gut microbiome is the community of trillions of bacteria, viruses, and other microbes that live mostly in your large intestine. And believe it or not, they do a lot for you.

A balanced, healthy microbiome helps:

• Break down food and absorb nutrients

• Produce certain vitamins (like B12 and K)

• Keep your immune system in check

• Regulate inflammation

• Influence your mood, sleep, and even hormone balance

It’s like an internal ecosystem — and just like a garden, it thrives when it’s fed, supported, and protected.

Signs Your Microbiome Might Be Out of Balance

Imbalance (called “dysbiosis”) doesn’t always show up as gut pain. It can also look like:

• Bloating or gas after meals

• Fatigue or brain fog

• Breakouts or skin flare-ups

• Sugar cravings

• Food sensitivities that seem to be increasing

• Low mood or irritability

• Irregular digestion (constipation, urgency, loose stools)

If you’ve been checking off a few of these, your gut may need some support.

Do You Need a Probiotic?

It’s a question I get all the time.

And the honest answer is: sometimes.Probiotics can help — especially after antibiotics or if you're addressing a specific imbalance — but they’re not a cure-all. And not all probiotics are created equal.

What’s even more important? Feeding the good bacteria you already have with the right foods.

3 Practical Ways to Support Your Microbiome (Starting Today)

You don’t need to overhaul everything. Start where you are, with what you have.

1. Add in Fermented Foods

Fermented foods naturally contain beneficial bacteria. Start with:

• Plain yogurt or kefir

• Sauerkraut or kimchi (a spoonful a day is plenty!)

• Miso, tempeh, or kombucha

Start small — if you’re new to these foods, your gut will need time to adjust.

2. Feed the Good Bacteria with Prebiotics

Prebiotics are the fuel your gut bacteria love to eat. You’ll find them in:

• Garlic, onions, leeks

• Bananas

• Apples and oats

• Lentils and legumes

• Asparagus, artichokes, flaxseeds

The more variety in plant foods, the better. Aim for 30+ different plant-based foods per week if you can.

3. Reduce What Disrupts the Balance

It’s not about cutting everything out — it’s about awareness. Things that can throw off your microbiome include:

• Excess sugar and processed food

• Frequent alcohol

• Artificial sweeteners

• Overuse of antacids or NSAIDs

• Lack of sleep and chronic stress

A few swaps and more gentle habits can already make a big difference.

Progress Over Perfection

Improving your gut health doesn’t require perfection.Start with one new food, one new habit. Add before you subtract. Notice how you feel.

You don’t have to figure it all out on your own — and you don’t need to do everything at once.

If you’re ready to start making changes and want a simple, supportive framework, my  21-Day Gut Health Challenge might be a great place to begin. It’s self-paced, beginner-friendly, and full of simple ways to reconnect with your gut and your energy.

Reach out if you are interested ! info@karellelaurentnutrition.com

Your journey to wellness starts now.

Karelle