How to Choose the Right Probiotic for You

When it comes to probiotics, there’s a lot more going on than just “take one daily.” Over the years, I’ve learned that not all probiotics are created equal—and the more we understand about our gut, the more we realize just how important diversity really is.

Let’s dig into what that means and how you can choose the right probiotic for your body.

Why Gut Diversity Matters

Your gut isn’t home to just one or two strains of bacteria—it’s home to hundreds. In fact, research suggests a healthy gut microbiome may contain over 500 different species of bacteria. That’s one reason why probiotics with only a few strains might fall short.

If we want to support a healthy, resilient microbiome, we need variety—both in our food and in our supplements. I like to think of it as a garden: different strains support different roles, and when they all work together, your “internal garden” thrives.

What I Look for in a Probiotic

I personally love using high-diversity probiotics—those with 60 or more strains—because they reflect the complexity of the gut. These can offer broader support for digestion, immunity, and overall wellness.

But I also rotate in soil-based probiotics from time to time. Why? I like to think of soil-based strains as preparing the soil—laying the groundwork, improving the environment, and making it easier for the more delicate strains (what I call the “seeds”) to take hold.

Both types can be valuable. You don’t have to choose one or the other forever—but alternating between them can be a smart strategy.

Shelf-Stable vs. Refrigerated: What’s the Difference?

Years ago, refrigerated probiotics were the gold standard. That’s because some strains were fragile and didn’t survive long without being kept cool. But thanks to improved manufacturing processes and better encapsulation technology, many high-quality probiotics are now shelf-stable—and still highly effective.

The key is to check for things like:

• Expiration date (not just the “manufactured on” date)

• Guaranteed CFU count (colony-forming units) at the time of use, not just at packaging

• Strain listing, not just species (for example, Lactobacillus rhamnosus GG instead of just Lactobacillus rhamnosus)

Some people still prefer refrigerated options—and that’s fine too! What matters most is the quality and strain diversity, not where you store it.

Don’t Forget Probiotic Foods

Supplements are wonderful, but real food is still foundational. I like to recommend rotating probiotic foods into your routine when you can. Think:

• Raw sauerkraut or kimchi

• Kefir or yogurt (if dairy works for you)
  

• Miso or fermented vegetables

Each of these brings different live cultures to the table, supporting your microbiome in a variety of ways.

Building a Better Gut

Gut health isn’t a one-size-fits-all journey, and neither are probiotics. That’s why I love helping people figure out what works best for their body. Whether you’re just starting out or looking to take your gut health to the next level, understanding the diversity of your microbiome is a great place to begin.

If you ever have questions about probiotics—or need help choosing the right one—come see us at the store. We’re always happy to help you sort through the options and find what feels like the right fit for your body.