Over the past few years Probiotics have been centre stage.

We’ve been told to pop one daily to keep our gut healthy (well the marketers have told us that)

But is it really what our gut needs?

Well Yes and No! Read on….

Colony of pathogen bacteria

Yes… During of after a course of antibiotics (that wipe out all bacteria good and bad).

Yes… When suffering from a long-standing Health Condition… BUT… taking an over the counter Probiotic is not going to cut the mustard. You need to take a Probiotic according to the genus, species, strain that is beneficial for your condition. For example the species and strain needed for Irritable Bowel Syndrome (IBS) is completely different for what is needed if you have Eczema or suffer from from Rheumatoid Arthritis. Research shows that clinically-proven, strain specific probiotics can promote restoration of your unique microbiome and improve its function. 

” It is now well established that the probiotic strains commercially available are not actually commensals, let alone constitute an appreciable portion of the gut microbiome. That is, they are not strictly seeding, but more passing through and are considered to be transient species” (1)

No… If you take a probiotic every day because you think “it’s the healthy thing to do”. Look… it’s not ‘unsafe’, but it may not have the health benefits that you want or need. In some cases taking the incorrect (not needed) strain may worsen your condition.  It is definitely cheaper, and more beneficial, to include prebiotic and probiotic foods in your diet and get expert advice as to what strains are beneficial for your condition.

No… When you insist on eating a diet low in a variety of soluble and insoluble fibre and popping a probiotic instead.

You see a PROBIOTIC capsule is essentially a capsule full of good bacteria strains that support existing beneficial bacteria in your gut. BUT  guess what… they need something to eat – and a healthy environnment to thrive and flourish.

What your beneficial Gut Flora needs is PREBIOTICS — fertilizer for the good bacteria that live inside your gut.

As a Gut Engineer, I’ve been spending years teaching people about PREBIOTIC food. So it’s nice to see studies come out that support this 🙂

A recent study by a group of scientists at the University of Colorado Boulder suggest that PREBIOTICS not only feed good bacteria but can improve sleep and buffer the physiological impacts of stress.

Robert Thompson, a post-doctoral researcher in the Department of Integrative Physiology and first author of the new study, found that “PREBIOTICS improved both REM and non-REM sleep after stressful events.”

So, what are PREBIOTICS and how do we get more of them?

Well for starters, don’t be conned into taking a Prebiotic supplement or powder!!

Prebiotics are readily available in every day foods such asAsparagus, Yams, Jerusalem artichokes, Leeks, Onions, Garlic, Beans and Legumes (sprouts), Buckwheat, Chickpeas, Bananas (unripe), Lentils, Oats, Flaxseed (ground), Chicory root, Dandelion root and fibres such as Psyllium husk, bran and slippery elm. And a HOST of other plant-based foods that are FIBRE rich.

One of  my favourite recipes that gives you a boost of prebiotics, and is super quick to make, is below. If you make it, let me know how you like it…


Takes 30 mins, Serves 1


  • Fennel bulb small – 1 whole
  • Brussel sprouts– 7 whole
  • Rocket/Arugula leaves – 1 handful
  • Sumac, ground – ½ tsp
  • Pepper, black cracked – ½ tsp
  • Olive oil, extra virgin – ½


  1. Preheat the oven to 200°C (395°F) and prepare a non-stick baking tray or line with baking paper.
  2. Remove core of fennel and cut roughly into strips. Cut Brussel sprouts in half. Add to baking tray.
  3. Sprinkle over sumac and pepper, then drizzle with olive oil. Use hands to mix well.
  4. Roast for 15-20 mins or until tender. Let cool slightly.
  5. Wash rocket well, spin dry and place in a salad bowl. Add roasted veggies.
  6. Serve immediately.
  7. Keeps in the fridge for 1 week.


  • NUTS – Top with flaked Almonds or Walnut pieces when serving.
  • BALSAMIC – Phase 2 drizzle with a little Balsamic vinegar when serving.
  • MINERAL HIT – Sprinkle with Dulse Flakes when serving.
  • CHILLI HIT – Add sliced green or red Chilli pieces when roasting veggies.

Would love to hear from you. Are you taking Probiotics?

Have you been dealing with Gut or Health issues for a while now? There is a way out of it. Trust me, I have seen it with my own health and that of my clients.  Reach out… I can help. Go to my ABOUT page and book an Assessment Call HERE Nat xx

(1) Guilliams TG. Dysbiosis or Adaptation: How Stable Is the Gut Microbiome?

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