Do probiotics just make expensive poo?

School of poo lesson 3 is in session.

To Probiotic or not to Probiotic?

I wrote my graduating thesis on probiotics. I'm a huge fan. They have enormous therapeutic value, and in clinical practice, I use them strategically, much like you'd reach for echinacea during a cold. Obviously, I rely on them heavily for gastrointestinal dysfunction and disease. But I also use them extensively in autoimmune conditions and paediatric treatment, and they've even been invaluable in my work with autism spectrum disorders. Each strain has its own particular activity, similar to vitamins and, while they create symbiotic, general health benefits, they are effectively used to target specific conditions.

But here's the thing: for general health maintenance, probiotics aren't where I'd start.

Take whatever you were planning to spend on probiotics and redirect it toward vegetables and fresh herbs instead. The dietary diversity of fruits and vegetables will be exponentially more effective for maintaining general health than any single or multi-strain probiotic supplement. You've probably heard about the ‘30 plant points’ recommendation. But do you know where it came from and why 30?

Let me paint you a picture with one of my favourite gut microbiome analogies. Today, let's call your gut a garden. Picture a thriving garden bed with an array of flowers, herbs, native plants all coexisting and flourishing. Each plant has different needs, but they thrive together when the conditions are varied.

Here's the key: if you fertilise with the same nutrients all year round, a few dominant plants will take over and crowd out the rest. But feed that garden with diverse nutrients, say, 30 different types instead of just 5 and you support the entire ecosystem. When there's strong diversity, there isn't enough room or resources for weeds to establish themselves and take over.

Now think of your gut microbes as those garden plants. If you provide fertiliser with 30 different nutrients instead of just 5, you're supporting the entire ecosystem not just one or two dominant species. When you have robust diversity, it's much harder for the ‘weeds’ (pathogenic microbes) to establish themselves. There simply isn't enough space or resources for them to take over.

The largest community study on the microbiome was conducted by the American Gut Project, and through their analysis of over 10,000 stool samples from people worldwide, they discovered that 30 different plants per week was the tipping point for optimal microbial health.

A quality probiotic will set you back around $80 monthly. Instead, invest that money in purple potatoes, several bunches of fresh herbs like parsley, corriander, and thyme. Stock your cupboard with diverse grains like buckwheat, oats, quinoa and various beans and lentils. Expand that spice cabinet. Choose mixed frozen berries over just blueberries. Buy one apple of every colour, a quarter of each coloured cabbage. Don't stop at frozen peas grab the edamame, corn, and broad beans too. When you're sprinkling chia seeds, why not mix them with sesame, flax, pumpkin, poppy, and sunflower seeds?

Your gut garden will thank you for the diversity.

Since we're in colorectal cancer awareness month, let's talk big picture. Whilst eating 30 plant points isn't an ironclad plan to prevent colorectal cancer, it's a very solid one. The research is compelling a diverse, fibre-rich diet feeds beneficial bacteria that produce short-chain fatty acids, particularly butyrate, which directly nourishes and protects your colon cells.

But here's what makes this approach so powerful: keeping your gut microbiome diverse and healthy isn't just about gut health. It's about systemic health. Your gut bacteria influence your immune system's ability to recognise and eliminate abnormal cells. They communicate directly with your nervous system through the gut-brain axis. And impact inflammation levels throughout your entire body.

When you invest that $80 monthly in plant diversity instead of a single probiotic supplement, you're not just buying groceries. You're buying health insurance. You're supporting your body's natural defence systems, reducing chronic inflammation, and creating an internal environment where disease struggles to take hold.

That is bang for your buck.

During my gap year, I wanted to do two things: write full-time and be of service during this cost of living crisis. This is one of my projects- the Protein Points Breakfast Club – designed to help people, especially women, understand the importance of protein better.

The club is completely free to join. You'll get a 30-page guide sent immediately to your inbox, ready for you to start implementing right away. Then every week, I'll send you recipes, tips, and hacks to make hitting your protein goals achievable and delicious.

30g of protein at breakfast is honestly life-changing and it's an excellent investment in a high-quality lifespan.

x Catie

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