What Does a Healthy Microbiome Look Like? Understanding the Difference Between Prebiotics and Probiotics

Welcome to the Microbiome Party (You Just Didn’t Know You Were the Host)

Let’s talk about the community living rent-free in your gut.

No, not your unresolved emotions (though those matter too)—

we’re talking about your microbiome.

That teeming ecosystem of bacteria, fungi, viruses, and who-knows-what-else that is quietly running the show on your digestion, immunity, hormones, mental health, and more.

So if your gut feels like a cranky toddler—

bloated, gassy, irregular, moody—it’s time to ask:

Is your microbiome a lush, balanced jungle…

or a toxic junkyard with a raccoon problem?

What Is a Healthy Microbiome?

A healthy microbiome isn’t about having more bacteria.

It’s about having the right mix. Picture a thriving rainforest, not a monocrop cornfield.

Diversity is key.

Microbiome diversity is one of the best predictors of long-term health.

People with a rich, balanced microbial ecosystem tend to have lower inflammation,

better digestion, stronger immunity, and better mental resilience.

But thanks to modern life—antibiotics, stress, processed food,

and even chlorinated water—

most people are walking around with a microbiome that’s more suburban

strip mall than thriving ecosystem.

Why Is Microbiome Diversity Important?

Because gut bugs do everything. They:

• Break down food and absorb nutrients

• Make neurotransmitters (hello serotonin and dopamine!)

• Train your immune system

• Keep inflammation in check

• Even influence your cravings and mood

  
  

A lack of diversity means a few dominant species take over (like the bad kids at a party),

and next thing you know you’re bloated, inflamed, constipated,

moody, and hangry all the time.

So what’s the solution?

Prebiotics vs Probiotics: What’s the Difference?

Ah yes, the gut buzzwords.

If you’ve ever wondered what’s the difference between a prebiotic and a probiotic—

you’re not alone.

Google tells us thousands of people ask this exact question every single month.

Let’s break it down in plain English:

Term	What it is	Think of it like...	Main Sources
Probiotic	Live beneficial bacteria	The bugs themselves	Fermented foods like yogurt, kefir, sauerkraut, kimchi
Prebiotic	Fiber-rich food for the bugs	The food for the bugs	Garlic, onions, leeks, asparagus, green bananas, Jerusalem artichoke, etc...

Probiotics = the guests. Prebiotics = the buffet.

And you need both to throw a successful microbiome party.

Prebiotic vs Probiotic Benefits (and Why You Need to Stop Taking Random Supplements)

Both are important. But popping a probiotic pill without prebiotic-rich foods is like inviting friends over and forgetting to feed them.

Result: hangry bugs. Unhappy gut.

The benefits of prebiotics and probiotics include:

• Improved digestion and regularity

• Reduced bloating and gas

• Enhanced immune function

• Mood regulation (yep, your gut makes most of your serotonin)

• Better skin, better sleep, better energy

How to Increase Microbiome Diversity

(Without Going Full Granola)

You don’t have to live on kombucha and kale to boost your microbial mojo.

Here’s how to build a healthier gut:

1. Eat a Variety of Fiber-Rich Plants

The #1 way to increase microbiome diversity? Diversity of fiber. Shoot for 30+ plant foods per week. Yes, that includes herbs and spices. Yes, popcorn counts.

2. Load Up on Prebiotic-Rich Foods

Think stringy foods that don't fully digest = food for probiotic bugs!

Want easy wins? Add:

• Green bananas or plantains, apples, mangos, berries

• Potatoes, sweet potatoes, yacon root, burdock root,

• Onions, garlic, leeks,

• Jerusalem artichokes, sun chokes, jicama

• Chicory root

• Asparagus

• Seaweed

• Barley, Flaxseeds, chia seeds, pumpkin seeds,

• Raw honey,

• Beet, carrot, cucumber, ginger root, radish, beans,

• Cabbage, dandelion greens

• Coconut flour, hemp seeds, quinoa, ,

  
  

3. Include Fermented Foods Daily

Not all probiotics come in a capsule. (feed these good bacteria into gut) Try:

• Yogurt (ideally homemade with specific strains like L. reuteri or L. rhamnosus)

• Sauerkraut

• Kimchi

• Miso

• Beet kvass

• Even small sips of kombucha

• Kefir, kimchi, sauerkraut, yogurt, kombucha, and fermented veggies.

• Saccharomyces boulardii homemade soda drinks, blog on that soon

4. Avoid Microbiome Murderers

Brace yourself, because the list is long and ugly:

Antibiotics, pesticides, chlorine, fluoride, GMO crops, artificial sweeteners, Sugar (especially white sugar), artificial fragrances, Chemical cleaners and stress are all enemies of microbial balance. So is a steady diet of ultra-processed crap.

Want Real Microbiome Support? Start With Your Nervous System.

True story: your gut bugs don’t thrive in “fight or flight” mode.

That’s where my work comes in.

Cranial therapy and rewiring the lymphatic system which is the major player in immune system, nervous system regulation, and hands-on healing create a soil

where your gut can actually rebuild and heal.

Because microbiome support isn’t just about what you eat—

it’s about what your body can receive.

Let’s Rewild Your Inner Ecosystem

If you're ready to ditch the supplements roulette and finally feel good in your gut again,

let’s talk. I offer real, whole-body microbiome support—

without fads, fear, or fermented buzzwords.

Just the tools your system actually needs to heal.

Don’t Believe the Fear. You’re Not Broken.

The mainstream message is:

you’re under attack, from viruses, bacteria, the air you breathe.

But what if I told you the truth?

You are not under attack.

You are simply out of balance.

What you eat, how you rest, how you feel—

all of it shapes your inner terrain.

There’s no miracle supplement that replaces consistent, conscious care.

But when you start feeding your body what it actually needs,

the brilliance of the microbiome kicks in.

It regenerates. It recalibrates. It protects you.

Here's Your Gut Love Starter Pack:

• Ditch chemical cleaners and choose natural options (vinegar, baking soda, essential oils)

• Eat a wide variety of organic, colorful fruits and vegetables

• Include both probiotic and prebiotic foods daily

• Avoid antibiotics unless absolutely necessary

• Drink filtered water (get that chlorine and fluoride out)

• Get into nature. Touch soil. Breathe fresh air.

• Get manual therapy to support nervous system regulation and digestion

• Feel your emotions—they're not separate from your body

  
  

Did this help you?

Feel free to share it or link to it—spreading healing is how we rise together.

Gut Instincts, Backed by Science:

For the Curious, the Skeptical, and the Slightly Bloated

Gibson, G. R., & Roberfroid, M. B. (1995). Dietary modulation of the human colonic microbiota: Introducing the concept of prebiotics. The Journal of Nutrition, 125(6), 1401–1412.

Summary: A foundational paper that coined the term "prebiotics," defining them as non-digestible food ingredients that selectively stimulate the growth and/or activity of beneficial gut bacteria. This work laid the groundwork for modern understanding of how dietary components influence gut ecology.

Bray, N. (2019). The microbiota–gut–brain axis. Nature Outlook.

Summary: An overview of the bidirectional communication system between the gut microbiota and the brain. The article highlights how gut microbes can influence mood, cognition, and behavior, underscoring the gut-brain axis as a vital player in mental health and disease.

Ke, S., & Liu, Y.-Y. (2023). Expanding our understanding of gut feelings. Harvard Gazette.

Summary: Reports on emerging research that links disturbances in the gut microbiome with anxiety, depression, and neurological disorders. Emphasizes the microbiome’s central role in gut-brain communication and emotional well-being.

National Institutes of Health (NIH). (2012). The Healthy Human Microbiome. NIH Research Matters.

Summary: Outlines findings from the Human Microbiome Project, which mapped microbial communities throughout the human body. The NIH concluded that microbes contribute more essential genes for survival than the human genome itself and are critical for immune and metabolic function.

David, L. A., et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 559–563.

Summary: Demonstrates that the gut microbiome is incredibly responsive to dietary changes—altering within just days. These findings underscore the potential of diet as a rapid, powerful modulator of microbial health.

Loughman, A. (2016). 5 facts about probiotics and prebiotics. Mind Body Microbiome Blog.

Summary: Summarizes insights from microbiome experts about probiotics and prebiotics, their mental health impact, and the importance of dietary diversity. The piece encourages a whole-foods approach to cultivating microbial balance.

Cardona, F., & Roman, M. (2022). Human gut microbiota in health and disease: Unveiling the significance of eubiosis. Frontiers in Microbiology, 13, Article 999001.

Summary: Explores the concept of eubiosis—a balanced gut ecosystem—and how deviations from this state (dysbiosis) can contribute to inflammation, chronic disease, and immune dysfunction.

Cleveland Clinic. (2023). What is your gut microbiome? Cleveland Clinic Health Library.

Summary: Provides a clear, clinically grounded overview of what the microbiome is, how it functions, and why it matters. Offers practical guidance for patients seeking to support gut health through lifestyle and diet.

Wholeistic Living. (2022). Prebiotic foods & herbs list. Wholeistic Living Resource Guide.

Summary: A comprehensive, user-friendly list of prebiotic-rich foods and herbs. Designed as a practical handout for anyone wanting to feed beneficial bacteria through everyday meals.