Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Gut health is a hot topic for good reason—it plays a major role in digestion, immune function, and even mood. One way to support gut health is through probiotics, which are beneficial bacteria that help maintain a healthy balance in your digestive system. But do they really live up to the hype, and should you be taking them?
This week’s question comes from a FitTRAC member who reached out after trying kombucha at a friend’s place. Her friend swears by probiotics for gut health and says she’s been much more regular since drinking kombucha regularly. Now, the member is curious about what probiotics actually do and whether she should be taking them. Here’s what she asked:
“Hey Coach Darren, I was at a friend’s house the other day, and she got me to try kombucha for the first time. It was odd at first, but I actually ended up liking the taste!
She told me how probiotics have helped her gut health, and she says she’s been way more regular since drinking it. I’ve heard about probiotics before but never really looked into them.
What exactly do they do, and would it be a good idea for me to start taking them? If so, do you have any recommendations on the best sources?”
Nice question, especially since gut health affects so much more than just digestion. Here’s what you need to know about probiotics and how to incorporate them into your routine:
What Probiotics Do and Whether You Should Take Them: Probiotics are live bacteria and yeasts that support a healthy gut microbiome, the ecosystem of bacteria in your digestive system. Your gut health impacts everything from digestion and nutrient absorption to immune function and even mood regulation.
When your gut bacteria are imbalanced—whether from stress, poor diet, antibiotics, or illness—you might experience bloating, constipation, or irregular digestion. Probiotics help restore balance, improve digestion, and promote regularity.
Most people can benefit from probiotics, especially if they experience digestive discomfort, but they aren’t a magic fix.
The effectiveness of probiotics depends on your overall diet and gut health. If you already eat a fiber-rich diet with probiotic foods like yogurt, sauerkraut, or kombucha, you may already be getting enough naturally. But if you frequently deal with bloating, sluggish digestion, or have taken antibiotics recently, adding probiotics through food or a supplement might help.
The Best Sources of Probiotics: If you want to add more probiotics to your routine, fermented foods are the best natural sources.
Kombucha (like you tried), a fizzy, fermented tea, provides beneficial bacteria and organic acids that support gut health. Yogurt is another great option, but it’s important to choose varieties that contain live and active cultures. Kefir, a tangy, drinkable dairy product, offers even more probiotic strains than yogurt.
Other excellent sources include fermented vegetables like sauerkraut and kimchi, as well as miso and tempeh, which are both made from fermented soy.
If you prefer a supplement, look for a high-quality probiotic with multiple strains of bacteria and at least 10-20 billion CFUs (colony-forming units) per serving. While supplements can be beneficial, they should support your diet rather than replace whole-food sources of probiotics.
Don’t Forget About Prebiotics—The Food for Probiotics: While probiotics introduce good bacteria into your gut, they need the right fuel to thrive. That’s where prebiotics come in.
Prebiotics are a type of fiber that feeds beneficial bacteria, helping them grow and multiply. Without enough prebiotic-rich foods, probiotics won’t be as effective. Some of the best natural sources of prebiotics include bananas, onions, garlic, asparagus, oats, and flaxseeds.
Think of probiotics as the “seeds” for a healthy gut, and prebiotics as the “fertilizer” that helps them flourish. If you’re adding probiotic foods to your diet, make sure you’re also including prebiotic foods to get the full benefits.
Probiotics can be a great addition to your routine, but the key to gut health is consistency—regular intake of probiotic foods, fiber, and hydration will have the biggest impact. If you decide to try them, start small and see how your body responds.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.