Yogurt, kimchi, kefir, kombucha—these trendy fermented foods are widely celebrated for their probiotic content. Promoted as the key to better digestion, glowing skin, and strong immunity, probiotics have become a staple in the wellness world. But amid the hype, are we overlooking something crucial?

Probiotics are live bacteria that support gut health, explains dietician Vidhi Chawla. They’re found in fermented foods, but simply consuming them doesn’t guarantee they’ll survive your stomach’s acidity. That’s where prebiotics—non-digestible fibres that fuel your existing gut bacteria—come in. Found in foods like garlic, bananas, oats, and legumes, prebiotics act like fertilizer for your microbiome and are much more stable than probiotics.

Dr. Kiran B notes that many so-called probiotic-rich products lack scientific backing and often don’t specify bacterial strains or doses. Worse, many strains can’t survive long enough to benefit your gut. So instead of just adding new bacteria, we should focus on feeding the good ones we already have.

Still, probiotics aren’t useless. Dr. Aasima Boxwalla explains they help produce protective compounds and support gut health when paired with prebiotics—a combination known as synbiotics.

The best approach? Pair both. Think yogurt with banana or oats with buttermilk. Chawla advises including diverse fibre-rich foods daily to nourish a resilient microbiome.