Your Guide to Probiotics

A healthy gut is more than just good digestion—it’s the foundation of total wellness. Your gut houses trillions of bacteria (between 300 and 1000 species!) that make up what’s known as your gut microbiome. This community of bacteria supports everything from mood and metabolism to immunity and inflammation.

Why Probiotics Matter:

• 70–80% of your immune system lives in the gut

• The gut produces key brain chemicals like serotonin, GABA, and dopamine

• It influences hormone metabolism, nutrient absorption, and detoxification

• It helps prevent leaky gut, inflammation, and autoimmunity

In short: a healthy gut = a healthier you.

What Are Probiotics?

Probiotics are live, beneficial microorganisms that help maintain or restore a healthy gut flora. You naturally have some in your digestive system, but factors like antibiotics, stress, sugar, poor sleep, and processed food can wipe them out.

When good bacteria are low—or harmful ones overgrow—you may experience:

• Bloating, gas, diarrhea or constipation

• Skin issues like eczema or acne

• Brain fog, fatigue, or mood swings

• Sugar cravings and poor appetite control

• Weight gain or stubborn fat

• Food sensitivities

• Weakened immunity

How to Get Probiotics (and Prebiotics!)

Probiotic-Rich Foods

Fermented foods are nature’s probiotics. Aim to include these regularly:

Non-Dairy Sources:

• Sauerkraut (1 tbsp = ~1.5 trillion CFUs!)

• Kimchi

• Pickled veggies (raw, unpasteurized)

• Fermented meats (like salami with active cultures)

• Kombucha

• Miso, natto, tempeh

Dairy Sources:

• Kefir (more potent than yogurt)

• Plain yogurt (with active cultures)

• Aged cheese

• Buttermilk, sour cream, cottage cheese (check for live cultures)

Prebiotic-Rich Foods

Prebiotics are the fuel for probiotics—they help them grow and thrive.

Try:

• Garlic, onions, leeks

• Asparagus, artichokes, eggplant

• Apples, bananas (green)

• Flaxseed, jicama, legumes

• Dandelion greens, endive

• Jerusalem artichoke (sunchoke), chicory root

These fibrous foods feed good bacteria and promote the production of butyric acid, which heals and energizes your gut lining.

Should You Supplement?

If your diet lacks fermented foods—or you've had antibiotics, chronic stress, skin conditions, or digestive issues—adding a probiotic supplement may be helpful.

Top Benefits of Probiotic Supplements

• Enhance digestion and nutrient absorption

• Restore balance after antibiotic use

• Support immune health

• Improve mood and mental clarity

• Reduce bloating, gas, IBS, and colitis

• Improve blood sugar regulation

• Decrease inflammation

• Support skin health and detoxification

• Help with weight balance and appetite control

Probiotics can be especially important for:

• Infants/children born via C-section or not breastfed

• Those with eczema, colic, ADHD, or frequent antibiotic use

• Kids with food sensitivities or picky diets

Understanding CFUs (Colony Forming Units)

CFUs tell you how many live microorganisms are in one dose of your supplement.

Health Status	Suggested CFUs
General Wellness	5–25 billion
Post-antibiotics or Gut Issues	25–50 billion
Severe Digestive, Skin, or Mood Issues	50–250 billion (under guidance)

Tip: Rotate your probiotic supplement every few months to increase microbial diversity.

Popular Probiotic Strains (and What They’re Good For)

Strain	Known For
Lactobacillus acidophilus	Immune support, digestion, UTI prevention
Lactobacillus plantarum	IBS support, post-antibiotic recovery
Bifidobacterium lactis	Inflammation reduction, allergy relief
Lactobacillus casei	Gut lining support, immune modulation, blood sugar
Bifidobacterium breve	Bloating, constipation, yeast balance
Lactobacillus paracasei	Post-antibiotic gut repair, inflammation relief
Lactobacillus salivarius	Oral and gum health, inflammation reduction
Lactobacillus rhamnosus	Immunity, diarrhea, UTI support
Bifidobacterium bifidum	Mineral absorption, IBS relief, vaginal health
Bifidobacterium longum	Liver, mood, and allergy support
Bifidobacterium infantis	Infant gut development, colic, digestion
Lactobacillus helveticus	Mood and stress balance, calcium absorption
Saccharomyces boulardii	Diarrhea, C. diff, H. pylori, gut lining protection

Recommended Probiotic Brands

We recommend choosing high-quality brands that guarantee CFU count through expiration, use diverse strains, and are third-party tested. Some of our trusted options include:

• Designs for Health (ProbioMed line)

• Garden of Life Dr. Formulated

• Klaire Labs

• Flora

• Jarrow Formulas

• Orthomolecular

• Genestra

• Nordic Naturals (especially for kids)

• Renew Life

• Pendulum

• Thorne

• Xymogen

• Just Thrive

These are available in our [Purely Rooted Nutrition & Wellness Online Store].

Final Thoughts

Probiotics are not a one-size-fits-all solution—but when used correctly, they’re one of the most powerful tools for gut healing, immune support, mental clarity, and metabolic balance.

Want help choosing the right probiotic for your health goals? Book your free 15-minute consultation with us today!

Hasan, N., & Yang, H. (2019). Factors affecting the composition of the gut microbiota, and its modulation. Pubmed. https://pubmed.ncbi.nlm.nih.gov/31440436/.

Brady, ND, DC, CCN, DACBN, D. M., & Spear, MS, CNS, N. (2019). ProbioMed. Designs for Health. https://www.designsforhealth.com/.

IFM. (2019). Probiotic and Prebiotic Foods. The Institute For Functional Medicine. https://www.ifm.org/.