Why probiotics don’t usually help your gut — and what to do instead

 https://www.washingtonpost.com/wellness/2026/09/17/probiotics-are-wildly-popular-theres-better-way-help-your-gut/

Fiber-rich plants, not supplements, are the best fuel for your gut microbiome.

Probiotic supplements, on the other hand, are often marketed for gut health. But there’s little evidence that they can improve or benefit gut health in healthy people, and studies suggest that, in some cases, they can actually disrupt the composition of your gut microbiome.

Fermented foods are similarly good for your gut because they contain beneficial microbes. Studies have found that eating fiber-rich plants and fermented foods can increase the diversity of your gut microbiome, which is a good thing. Having a wide variety of microbial species in your gut helps to crowd out harmful pathogens and is associated with a lower likelihood of developing chronic diseases like Type 2 diabetes and high blood pressure.