Along with supplementation, Long recommends getting probiotics through food. “You can get them from your whole foods like yogurt,” she says, adding to look for labels with multiple strains. “Kefir, fermented vegetables, sauerkraut, kimchi—all those things” are good sources of probiotics.
And in order for those probiotics to flourish, they need prebiotics to feed off of. “Prebiotics are that insoluble fiber…the food for the little belly bugs we want to have,” Long explains. They can be found in berries, Jerusalem artichokes, and more (find a comprehensive gut-friendly grocery list here).