Microbiome
Supplements for your gut microbiome: live bacteria in capsules, powders and drinks, plus prebiotic fibres such as inulin. We explain which forms reach the gut, what CFU numbers mean and when to expect a change.Read more →
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Live bacteria and prebiotic fibre: two ways to support your gut microbiome
Your gut microbiome is the community of bacteria and other microbes living in your bowel. The mix is personal and shifts with your food, sleep, medication and age. Products here work on that community in two ways. They either add live bacteria, or they feed the bacteria you already have. Both sit under your wider stomach and gut goals.
What the numbers on the label really tell you
Live bacteria are counted in CFU, short for colony forming units: how many living microbes one dose contains. A bigger CFU number is not automatically better. The named strain matters more, for example Lactobacillus acidophilus or Bifidobacterium lactis, because research is done per strain and not per family. Check one more thing: whether the count is guaranteed until the end of shelf life, or only on the day of manufacture. Those are two very different promises. Our range of products with live bacteria cultures lists strains by name for this reason.
Fibre feeds what is already there
Prebiotic fibre does the opposite job: it passes into the colon and becomes food for your own bacteria. This is also where the rules are clearest. In Great Britain, live bacteria carry no authorised health claim, so we do not make one. Chicory inulin does: it contributes to normal bowel function by increasing stool frequency, with the full effect at 12 g a day. That is a high dose, and many powders provide 3 to 5 g per scoop, so read the serving size before you compare prices. Gentler options such as partially hydrolysed guar gum sit in our prebiotic fibre selection.
- Delayed-release capsules: simple daily use, no taste.
- Sachets and powders: easy to split a dose and build up slowly.
- Water-based liquids: a spoon or shot before breakfast.
- Spore-based formulas: stable at room temperature, handy when travelling.
- Fibre powders: stirred into water, yoghurt or coffee.
How we decide what goes in this collection
We look at three things: the form, the dose and whether a combination makes sense. A product has to name its strains and guarantee the count to the end of shelf life. Fibre has to state grams per serving, so you can see how close it gets to a dose that does something. We skip blends that stack twelve strains at token amounts, because that reads well and delivers little. We buy directly from the brands, our compliance team checks every product before it goes live, and independent labs spot-check batches. Curious about the rest? Read how we select brands and products.
Who this suits, and what to expect
This collection fits you if your diet is short on fibre and variety, if your routine has been disrupted by travel or a course of medication, or if you simply want a steady daily base. Wind or a fuller feeling in the first week is common. Start with half a dose, drink enough water, and build up over one to two weeks. Give it two to four weeks of consistent use before you judge, and four to eight weeks before you decide a product is not for you. If you are pregnant, breastfeeding or have a weakened immune system, speak to your GP first.
Frequently asked questions
What is the gut microbiome?
It is the community of bacteria, yeasts and other microbes that live in your digestive tract, mostly in the large bowel. Everyone's mix is different, and it changes with your diet, sleep, age and any medication you take. Fibre variety has the strongest day-to-day influence, which is why supplements are a top-up rather than a replacement for food. Products in this collection either add live bacteria or provide fibre that feeds the bacteria you already have.
Do microbiome supplements actually do anything?
We will be straight with you. In Great Britain, live bacteria supplements carry no authorised health claim, so nobody may promise you a specific benefit from them. Many people still take them and report a calmer digestive routine. The one authorised claim in this area belongs to chicory inulin: it contributes to normal bowel function by increasing stool frequency, at 12 g a day. That is the honest picture, and it is also why we ask brands for named strains and clear doses.
Which form should I choose?
It depends on how you want to take it and how sensitive your gut is. Live bacteria and fibre are not interchangeable, so the first question is which of the two you want.
| Form | How you take it | Suits |
|---|---|---|
| Delayed-release capsule | One a day, water | Simple routines |
| Sachet or powder | Mixed into cold food or drink | Building up slowly |
| Water-based liquid | Shot before breakfast | People who dislike capsules |
| Spore-based capsule | One a day, no fridge | Travel |
| Fibre powder | Stirred into water | Low-fibre diets |
How much fibre should I be getting each day?
Official UK targets are set by age, and most adults fall well short of them. Food comes first, with wholegrains, pulses, fruit, vegetables, nuts and seeds. A fibre supplement such as psyllium husk is a top-up when your diet is genuinely short, not a substitute.
| Age | Fibre per day |
|---|---|
| 2 to 5 years | About 15 g |
| 5 to 11 years | About 20 g |
| 11 to 16 years | About 25 g |
| 16 years and over | At least 30 g |
When is the best time to take live bacteria?
Most brands suggest the morning, with water, before or with a light breakfast. Stomach acid is at its least aggressive then, which gives more bacteria a chance to arrive alive. Avoid taking them with hot food or hot drinks, since heat kills live cultures. Fibre powders are more flexible: take them whenever you will remember, with a full glass of water. Consistency at the same moment each day matters more than the exact hour.
How long before I notice anything?
Plan for two to four weeks of daily use before you form an opinion, and four to eight weeks before you decide a product is not right for you. Your existing bacteria need time to adjust, and the changes are gradual rather than sudden. Keep a short note of your dose and how you feel, so you have something to compare. If nothing has shifted after two months, a different strain or a fibre-led approach is usually the more sensible next step.
Why do I feel more bloated in the first few days?
Extra bacteria and extra fermentable fibre both produce gas while your gut adapts. It is the most common early complaint and it usually settles. Start at half a dose for the first week, then build up. Drink enough water, and hold off on adding several new high-fibre foods at the same time. If the discomfort keeps getting worse after about two weeks, stop and reconsider the product rather than pushing through.
Can I take live bacteria during a course of antibiotics?
Many people do, and the usual practical approach is to space the two a few hours apart so they are not in the stomach at the same time, then continue for a few weeks after the course ends. We cannot promise a result, because no authorised claim covers this. What we can say is that antibiotics reduce bacterial variety, and rebuilding fibre variety in your diet afterwards is at least as useful. If you take prescription medication, check with your GP or pharmacist first.
Are there people who should be careful with live bacteria supplements?
Yes. If you are pregnant or breastfeeding, have a weakened immune system, are seriously ill, or have a central venous line, speak to a doctor before starting. The same goes for young children and for anyone with a diagnosed bowel condition, since some fermentable fibres can make symptoms worse. Wheat bran in particular is often poorly tolerated in irritable bowel syndrome. Food supplements are not a replacement for a varied diet or for medical advice.
