Should I take a probiotic? And other gut questions, answered

June 22, 2026

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5 min read

Should I take a probiotic? And other gut questions, answered

The gut microbiome—the trillions of microbes living in our intestines—is more than a digestion aid. Scientists now know it influences immune function, mental health, and cognition. But as NPR health correspondent Will Stone explains, the science hasn't caught up to the hype. We don't yet have a clear definition of what a "healthy" microbiome even looks like. "There's a lot of variability when you look around the world, depending on where you live, your diet, all kinds of things," Stone says. The one clue researchers have: more diversity in gut bacteria seems better, and a microbiome that bounces back well after disruption—like antibiotic use—is a good sign.

Why commercial microbiome tests are not worth your money

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What you'll learn

1 (00:53) **Why your gut microbiome matters** - NPR Health Correspondent Will Stone introduces the gut microbiome as a dense ecosystem of trillions of microbes linked to immune health, mental health, and cognition
2 (05:30) **Don't waste money on commercial gut microbiome tests** - These at-home tests overstate the science and are unreliable
3 (07:27) **Probiotic supplements: helpful only in specific cases** - Evidence supports probiotics for antibiotic-associated diarrhea, traveler's diarrhea, and preterm infant complications
4 (09:21) **The real gut health hack: basic healthy habits** - Gut researchers say sleep, exercise, fresh air, and real food are the foundation
5 (10:36) **Eat more fiber—and a variety of it** - Aim for 20–40 grams per day (35g is a good target); most people fall short
6 (12:01) **Fermented foods lower inflammation and boost diversity** - Sauerkraut, kimchi, yogurt with live cultures are effective probiotic sources
7 (12:35) **What to avoid for a healthy gut** - Minimize unnecessary antibiotics, ultra-processed foods, and alcohol

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Guests on this episode

Will Stone

Show Notes

Research shows that our gut microbiome -- the trillions of microbes that populate our intestines -- isn't just involved in digestion. It's intimately linked to our immune systems, mental health, cognition and more. If you want to improve the health of your gut microbiome, there are specific best practices that can help. This episode, NPR health correspondent Will Stone shares tips on probiotic supplements, microbiome tests, and the most important factor -- your diet.

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Saccharomyces boulardii CNCM I-745 and Lactobacillus rhamnosus GG are two examples of probiotic strains that have considerable evidence from randomized controlled trials. Saccharomyces boulardii CNCM I-745 for travelers' diarrhea and antibiotic-associated diarrhea and Lactobacillus rhamnosus GG for antibiotic-associated diarrhea for children and adults, and also for upper respiratory tract infections.

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