What Does Your Gut Really Need? Probiotics, Prebiotics and More

For most of us, the gut only gets a thought when something feels a little off. A heavy feeling after a big meal, a bloated afternoon, or simply a sense that things are not running quite as smoothly as they used to.

Perhaps you have noticed probiotics on the supermarket shelf, or a friend swears by theirs, and you have wondered whether one is worth trying. Or perhaps you already take one and wonder whether it is enough on its own.

Either way, this post is for you. Let us look at what your gut really needs, what a probiotic actually does, why taking a probiotic and prebiotic together is worth a thought, and where enzymes, vitamin D and good old fibre fit into the picture.

Where does good gut health start?

Before any supplement, it starts on your plate. UK adults are advised to eat at least 30g of fibre a day, yet on average we manage only around 18g¹.

Variety seems to matter too. The American Gut Project, one of the largest citizen science studies of the microbiome, found that people who ate more than 30 different types of plant a week had more diverse gut bacteria than those who ate 10 or fewer².

Herbs, spices, nuts, seeds, beans and wholegrains all count towards that 30, so a handful of mixed seeds on your porridge is a good place to start. We explore the wider picture in our posts on gut health and immunity and the gut brain axis.

What does a probiotic actually do?

Probiotics are live microorganisms, mainly bacteria and yeasts, found in some yoghurts and fermented foods and sold as supplements³. They are thought to help rebalance the bacteria in your gut when illness or treatment has disrupted them.

The NHS is refreshingly candid here, and we think that matters. It says there is some evidence that probiotics may ease some symptoms of irritable bowel syndrome, but the evidence for many other claims is weak³.

Why does the strain on the label matter so much?

There are many different types of probiotic, and the NHS explains that a type that helps with one problem may not help with another³. So the name on the label is far more than small print.

A good label names each strain in full, such as Lactobacillus, Bifidobacterium or Saccharomyces boulardii, rather than simply saying "live cultures". Different strains have been studied for different things, so variety and clear labelling both matter.

The yeast that was found on a fruit skin

Every strain has its own story, and one of our favourites began in 1920. A French scientist called Henri Boulard was in Indochina during a cholera outbreak, and he noticed that some local people who stayed well drank a tea made by cooking down the skins of lychees and mangosteens⁴.

He traced the effect back to a yeast living on those fruit skins, and it now carries his name, Saccharomyces boulardii⁴. A century later, it is one of the most widely studied friendly microbes in the world.

Do the friendly bacteria in your gut need feeding?

They do, and this is the part many people miss. Friendly bacteria live on fibre that your own body cannot digest, known as prebiotics.

Two of the best known prebiotics are inulin and FOS, short for fructooligosaccharides. You will find them naturally in foods such as chicory root, onions, leeks, garlic, asparagus and slightly green bananas.

What is a synbiotic?

When live microorganisms and the fibres that feed them come together in one product, it is called a synbiotic. In 2020, an international panel of scientists defined a synbiotic as "a mixture comprising live microorganisms and substrate(s) selectively utilized by host microorganisms that confers a health benefit on the host"⁵.

Put more simply, it is like sending your friendly bacteria off with a packed lunch. If you would like a refresher on the differences, our guide to probiotics, prebiotics and postbiotics walks through each one.

Where do digestive enzymes fit in?

Every meal you eat has to be broken down into tiny pieces before your body can use it. Your body makes its own enzymes to do this, and each one has its own job.

Amylase works on starches and carbohydrates, protease on proteins and lipase on fats. You could think of them as a small kitchen team, each with its own station.

Some people like to take these enzymes with meals, often alongside a probiotic. The two do quite different jobs, which is why they are so often found together.

Why does vitamin D keep coming up in gut conversations?

Vitamin D contributes to the normal function of the immune system, and the gut is often described as the body's largest immune organ, because so many immune cells live along its lining⁶.

Here in the UK, the NHS advises that everyone should consider taking a daily vitamin D supplement of 10 micrograms in autumn and winter, when sunlight is too weak for our skin to make enough⁷. Some people are advised to take it all year round, and our guide Vitamin D: Everything You Need To Know explains who.

Thinking of trying a probiotic? Here is what to look for

Probiotics are generally regulated as food rather than medicine. The NHS points out that this means you cannot always assume a product contains the bacteria on its label, in a useful amount, or in a form that survives to reach the gut³.

So it is worth turning the box over and reading the label slowly. These are the things we look for.

• Named strains. Each one listed clearly, ideally from more than one family.
• A clear count. The number of friendly bacteria, usually given in billions.
• Something to feed them. Prebiotic fibres such as inulin or FOS.
• Clear directions. When to take it, whether with food, and how to store it.
• A gentle start. Advice on building up slowly, as some people notice a little wind or bloating at first.

What if you would rather keep things simple?

If you are new to all of this, the thought of buying four separate supplements can feel like a lot. Many people tell our herbalists they would simply like one thing to take, rather than a cupboard full of jars.

That is the thinking behind our Phytologic Happy Gut Capsules. Alongside a broad mix of friendly bacteria, including Lactobacillus, Bifidobacterium and Saccharomyces boulardii, they bring together inulin and FOS, the three digestive enzymes and vitamin D3.

They are taken with meals, starting with one capsule a day and building up gently. If fibre is the gap in your day, our Psyllium Husk Capsules are a simple source of soluble fibre to sit alongside a varied diet.

When is it worth checking with your GP first?

For most healthy people, probiotics appear to be safe. However, the NHS advises speaking to a doctor before taking probiotic supplements if you have an existing health condition or a weakened immune system³.

If you are pregnant or breastfeeding, it is always recommended to speak to your doctor before starting any new supplement.

If your digestion has changed, or you notice blood in your stool, unexplained weight loss or ongoing pain, please see your GP. You are also very welcome to book a free 15 minute consultation with one of our herbalists to talk through your routine.

Frequently asked questions

Should I take a probiotic and prebiotic together?

Many people do, because prebiotic fibres are food for friendly bacteria. Products that combine the two are known as synbiotics⁵.

Can you take probiotics and digestive enzymes together?

Yes, they are commonly taken together because they do different jobs. Probiotics are live microorganisms, while enzymes help break down food, so check with your GP or pharmacist first if you have a health condition.

Why does the probiotic strain matter?

The NHS explains that a type of probiotic that helps one problem may not help another³. Clear labels name every strain in full.

What is Saccharomyces boulardii?

It is a friendly yeast first identified by Henri Boulard in 1920, on the skins of lychees and mangosteens⁴. It is now included in many probiotic supplements.

Do I still need fibre if I take a probiotic?

Yes. UK adults are advised to eat at least 30g of fibre a day, and most of us eat far less¹.

Does everyone need a probiotic?

Not necessarily. Many people support their gut well through a varied diet with plenty of fibre, and the NHS notes that the evidence for many probiotic claims is still weak³, so think of a probiotic as an optional extra rather than a must.

Who should not take probiotics?

Anyone with a weakened immune system or an existing health condition should speak to a doctor first³.

References

1. Public Health Agency. Fibre: why is it so important? Public Health Agency, Northern Ireland. publichealth.hscni.net.
2. UC San Diego (2018). What's in your gut? American Gut Project reports results. UC San Diego Today. today.ucsd.edu.
3. NHS. Probiotics. NHS. nhs.uk.
4. McFarland, L.V. (2010). Systematic review and meta analysis of Saccharomyces boulardii in adult patients. World Journal of Gastroenterology. wjgnet.com.
5. International Scientific Association for Probiotics and Prebiotics (2020). New synbiotic definition lays the groundwork for continued scientific progress. ISAPP. isappscience.org.
6. MacDonald, T.T. (2008). The gut is still the biggest lymphoid organ in the body. Mucosal Immunology. nature.com.
7. NHS. Vitamin D. NHS. nhs.uk.