Your gut microbiome does not care about the newest probiotic on the shelf. It cares about what you feed it, every day, for months.
Diversity beats quantity
Aim for thirty different plant foods across a week, herbs, spices, nuts, seeds, legumes and wholegrains all count. Each one feeds a slightly different community of bacteria.
A jar of good yoghurt and a bowl of lentils will outperform most supplements on your shelf.
Simple weekly habits
Legumes three times a week. Something fermented most days. Extra virgin olive oil daily. And enough time between meals that digestion is allowed to finish its work.
With love, Serena
