Wellness
Fiber > Probiotics: Why Feeding Your Flora Matters More Than Adding Bacteria
You’ve probably heard the buzz about probiotics and fermented foods. Yogurt, kombucha, kimchi, sauerkraut—they're everywhere. And while these foods can be helpful, they're not the foundation your gut health truly depends on.
Here's why: most probiotic supplements don’t even make it past your stomach acid. And even if they do, introducing a few strains of bacteria into a gut that’s already imbalanced often doesn’t move the needle. It’s like tossing a couple wildflowers into a nutrient-depleted field and expecting a meadow.
Fermented foods typically offer a limited variety of bacterial strains. They can support digestion and offer temporary benefits, but they don’t deliver the kind of lasting, diverse microbial ecosystem that your gut needs to thrive.
What does? Fiber.
Fiber is the fuel your microbiome runs on. When you eat fiber, especially from diverse plant sources, you’re not feeding you — you’re feeding them — the trillions of beneficial bacteria in your gut. These bacteria ferment fiber into short-chain fatty acids (SCFAs) like butyrate, which help reduce inflammation, support the gut lining, and improve immune regulation.
Here’s the catch: most people are eating far too little fiber. The average American gets only 10–15 grams a day—when the recommended minimum is 25–38 grams. And even then, most of it comes from processed grains, not the colorful variety of fruits, veggies, legumes, seeds, and nuts that your microbiome truly craves.
One of my favorite microbiome-friendly snacks? Cherry berry chia jam. Chia seeds are rich in soluble fiber, omega-3s, and polyphenols. Pair it with probiotic yogurt, a banana, some citrus slices, a sprinkle of seeds, and maybe a little shredded coconut, and you've got a snack that nourishes both you and your internal ecosystem. Plus, it’s super easy to make! Recipe below.
Ferments are fine. But fiber is foundational. Want to support your microbiome for the long haul? Don’t just add bacteria. Feed the ones you’ve already got.
Cherry Berry Chia Jam
1/2 cup frozen sweet cherries
1/2 cup frozen mixed berries
2 Tbsp chia seeds
2 Tbsp honey
1 Tsp lemon juice
Heat fruit in a small saucepan over medium until soft and bubbly. Mash gently, then stir in honey, lemon juice, and chia seeds. Refrigerate for at least an hour to thicken.
Watch the reel on Instagram for the full explainer!
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