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Do we really need probiotic and prebiotic supplements❓ I wrote about prebiotics and probiotics some time ago. Many people believe it is beneficial to include them in their diet. But my question is this: Do we really need these supplements? Before rushing to buy another capsule, it may be helpful to first understand our gut microbiome. The human gut microbiome is an incredibly complex ecosystem. It contains over 100 trillion microorganisms, including bacteria, fungi, viruses and protists. Scientists estimate that it consists of 300 to more than 1,000 microbial species. Most of these microbes belong to two dominant bacterial groups, namely Firmicutes and Bacteroidetes, which together make up about 90% of the gut microbiota. 😵‍💫 Other groups such as Actinobacteria, Proteobacteria, Verrucomicrobia and Fusobacteria are also part of this ecosystem. In many ways, the gut is less like a sterile laboratory and more like an Amazon rainforest. It is diverse, layered and interconnected. Different microbial species coexist, compete and support one another to maintain balance. And this ecosystem responds strongly to what we eat every day. When our diet is dominated by ultra-processed food, that balance can shift. Microbial diversity may decline, while some species become overrepresented. Now here is something worth thinking about. Taking a probiotic capsule is a bit like sending a small group of cleaners into the Amazon forest. They may help in specific situations. But if the forest itself is constantly being damaged — poor soil, limited plant diversity, repeated disturbance — a few cleaners marching in will not rebuild the ecosystem. Before asking, “Which probiotic brand should I take?” Perhaps we should first ask, “What kind of environment am I creating in my gut?” Before spending more money on another supplement, it might be worth improving diet quality first. • Reduce ultra-processed foods • Increase vegetables, fruits, legumes and whole grains • Eat a wider variety of plant foods to nourish microbial diversity • Moderate heavily processed and high-fat meats Your gut microbiome responds not only to supplements, but to the environment you create through your daily diet. Source: Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, G. A. D., Gasbarrini, A., & Mele, M. C. (2019). What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases. Microorganisms, 7(1), 14. #guthealthforlife #microbiome #FoodandHealth #nutritionscience #eatbetterlivebetter