From Bloated to Balanced: How Prebiotics + Probiotics Changed My Gut Game
Over the last couple of years, one of the biggest shifts I’ve made for my gut health came down to two simple things: prebiotics and probiotics.
At first, I only had a vague idea of what they were. I knew yogurt had “good bacteria,” and I’d heard about people taking probiotics after antibiotics but that was the extent of it. It wasn’t until I started learning about the gut microbiome and experimenting with how I was feeding mine that I really began to understand the difference these two things can make.
And let me tell you it was a game changer! Once I started intentionally incorporating more prebiotic and probiotic-rich foods into my routine, I noticed clearer skin, more regular digestion, and way less bloating. My energy lifted too, and over time I saw how this wasn’t just about gut health it was about whole-body health.
So let’s break down what these are, why they’re worth caring about, and how you can bring more of them into your life in a natural, realistic way.
What Are Probiotics, Really?
Probiotics are live microorganisms — mostly bacteria and some yeasts — that naturally live in your gut and support your health. You can also get them from fermented foods or supplements.
They’re part of the group of bacteria we call the “good bugs” — and they play a major role in digestion, immune health, skin clarity, inflammation, and even mental wellbeing.
You’ve probably already eaten probiotics without realising it. Foods like natural yogurt, kefir, kimchi, and sauerkraut are full of them (as long as they’re not heat-treated, which kills off the good stuff).
And What About Prebiotics?
Prebiotics are the food for your good gut bacteria.
They’re special types of fibre found in plant-based foods — your body can’t digest them, but your gut bacteria can. And when you feed them well, they grow and flourish, helping to create a more diverse and resilient gut microbiome.
The relationship is symbiotic: prebiotics feed the probiotics, and together, they help keep your gut — and you — balanced.
Why They Matter for Your Gut (and Beyond)
We talk a lot about gut health now and with good reason. A healthy gut is linked to:
Smoother digestion
Fewer IBS-like symptoms (bloating, constipation, discomfort)
Improved skin clarity and less inflammation
Better hormone regulation
Stronger immunity
More stable moods and energy
And honestly, I felt all of this when I started paying attention. Supporting my gut through more diverse foods and intentional supplementation helped ease long-standing symptoms. I no longer had to plan my day around how bloated I’d be after lunch. My skin got clearer, I felt lighter and more grounded — and it all started with small changes.
Where to Find Probiotics in Food
You don’t need fancy supplements to get started. Many whole foods contain natural sources of probiotics, especially fermented ones.
Here are some great options to include regularly:
Natural yogurt (with live cultures)
Kefir (fermented milk or water-based option if dairy-free)
Sauerkraut (raw, not pasteurised)
Kimchi
Miso (perfect for soups or dressings)
Tempeh
Kombucha (lightly fermented tea — check for sugar content)
Try adding just one or two of these into your routine — like a spoon of sauerkraut with lunch or a small kefir smoothie in the morning.
Natural Ways to Get More Prebiotics
Prebiotics are found in many fruits, vegetables, grains, and legumes. You’re likely already eating some of them without realising they’re doing extra work behind the scenes.
Some powerful prebiotic-rich foods include:
Garlic
Onions
Leeks
Asparagus
Bananas (especially slightly green)
Apples
Oats
Chickpeas
Lentils
Ground flaxseed
What matters most here is variety. The more plant-based diversity you include in your meals, the more different types of bacteria you’re feeding — which leads to a more balanced gut overall.
When to Consider a Supplement
Food is always the foundation, but there are times when a probiotic supplement can be really helpful:
After antibiotics: These medications kill both harmful and helpful bacteria, so probiotics can help restore balance post-treatment.
Ongoing gut issues: If you’re dealing with regular bloating, constipation, or discomfort, a specific strain of probiotics might offer relief.
Travel or high stress: Gut bacteria can shift with major life changes, disrupted sleep, or new foods. A supplement can act as a temporary support.
If you do decide to supplement, choose a high-quality option with a variety of strains (look for Lactobacillus and Bifidobacterium species) and at least 10 billion CFUs. Some people rotate between brands every few months to encourage more diversity.
Prebiotics + Probiotics = Better Together
This isn’t about choosing one over the other — they work best as a team.
By eating more fibre-rich plant foods and incorporating fermented foods (or a well-selected probiotic), you’re helping to build a thriving internal ecosystem. One that supports your digestion, hormones, skin, and more.
And most importantly — you’ll probably feel the difference.
Start Small, Stay Curious
If this feels like a lot, start with one small change:
Add a tablespoon of kimchi or sauerkraut to your plate
Blend kefir into a smoothie
Sprinkle ground flax or oats on your breakfast or a salad
Choose lentils or chickpeas in your next meal (curries, tacos, roast vegetables salad)
Add garlic and onions to your cooking a few extra times this week
These are easy wins that add up quickly!!
Final Thoughts
I say this all the time but you don’t need to overhaul your life to support your gut — you just need to create small, consistent habits that nourish your microbiome.
Once I began intentionally feeding my gut with more prebiotics and probiotics, I saw real changes. And I’ve seen the same happen to others. It’s not a magic fix, but it is a powerful foundation.
So if your digestion’s been off, your skin’s flaring or you’re just not feeling like yourself lately — this is one area worth exploring.
Have you started including more prebiotics or probiotics in your diet? What’s helped your gut the most? Let me know in the comments — or send me a message if you want me to put together a “gut grocery list” with my go-to products.
With love and balance, my Friends x
