Why I talk about fermented foods before probiotic supplements for gut health

If you’ve worked with me as an online client or visited me at Edgemont Naturopathic Clinic, chances are we’ve talked about gut health. A lot. And if you remember those conversations, you may also remember that I usually recommend food before supplements, especially when it comes to the microbiome diversity.

That’s because fermented foods don’t just provide beneficial microbes, they also come packaged with nutrients, bioactive compounds, and a food matrix that supports the gut ecosystem as a whole. Foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha can help increase microbial diversity, which is one of the hallmarks of a healthy microbiome. Research has even shown that increasing fermented food intake can increase microbiome diversity and reduce markers of inflammation. 

That doesn’t mean probiotic supplements don’t have a place.

In some situations, a targeted probiotic may be appropriate, particularly when we are trying to support specific strains of bacteria or address a specific health concern. The challenge is that not all probiotics contain the same strains, and not all strains have the same effects. Choosing a probiotic based on symptoms alone can sometimes feel like throwing darts in the dark.

Which brings me to some exciting news.

Why gut health matters in midlife

You’ve probably seen me talking about gut health on social media recently. The microbiome influences far more than digestion. Research continues to uncover connections between the gut microbiome and:

• Immune function
• Metabolic health
• Blood sugar regulation
• Nutrient production
• Inflammation
• Mood and cognition
• Weight regulation
• Digestive comfort and regularity 

For women in midlife, gut health becomes even more interesting.

The gut microbiome contains a collection of bacteria often referred to as the estrobolome, microbes involved in the metabolism and recycling of estrogen. A disruption in the gut composition may influence how estrogens are processed and eliminated from the body, which is one reason researchers are paying increasing attention to gut health during perimenopause and menopause.

While we’re still learning exactly how these relationships work, maintaining a diverse and resilient microbiome appears to be an important part of healthy aging.

Introducing MapMyBiome™

I’m excited to share that I now offer MapMyBiome™ Gut Microbiome Testing to my clients. Rather than guessing which probiotics, foods, or supplements might be helpful, this test allows us to look more closely at what is actually happening in your gut.

MapMyBiome uses shotgun metagenomic sequencing, a more advanced testing method that analyzes all microbial DNA in the stool sample rather than focusing on only a small portion of bacterial DNA. This allows for a more comprehensive view of the gut ecosystem. 

What the test looks at

• Bacterial diversity and balance
• Beneficial and potentially problematic microbial patterns
• Functional pathways involved in nutrient production
• Digestive and metabolic functions
• Inflammatory and gut health markers
• Fungi, viruses, and other microorganisms present in the gut ecosystem
• Personalized nutrition and lifestyle recommendations 

Who might consider testing?

You may benefit from exploring your microbiome if you’re experiencing:

• Bloating
• Gas
• Digestive discomfort
• Irregular bowel movements
• Food sensitivities
• Persistent gut symptoms
• Curiosity about optimizing long-term health

Testing can also be helpful for people who have already worked on nutrition fundamentals but feel like they still aren’t getting the results they expected.

Food first, data when it makes sense

My philosophy hasn’t changed. The foundations still matter:

• Eating enough protein
• Getting adequate fibre
• Increasing plant diversity
• Managing stress
• Prioritizing sleep
• Including fermented foods regularly

But sometimes having more information allows us to be more precise. Instead of guessing which probiotic might be helpful, we can make decisions based on actual data. And that’s what excites me most about adding MapMyBiome to my practice.

If you’re a current client and you’re curious whether microbiome testing could be helpful for you, feel free to reach out and ask. Or read more here.

References & further reading

Gut microbiome and menopause / estrobolome

• The Impact of Estrogen Status on the Gut Microbiome: A Systematic Review and Meta-Analysis (2026)
  https://pubmed.ncbi.nlm.nih.gov/42006274/
• Diet, the Gut Microbiome, and Estrogen Physiology: A Review in Menopausal Health and Interventions (2026)
  https://pmc.ncbi.nlm.nih.gov/articles/PMC13074627/

MapMyBiome™

• MapMyBiome Gut Microbiome Test Overview
  https://mapmygenome.in/products/mapmybiome
• MapMyBiome Gut Microbiome (Shotgun Metagenomic Sequencing)
  https://www.dnapower.com/product/microbiome-test/ref/anna.karlberg/

Additional reading on the microbiome

• MapMyGenome Learning Hub: Gut Microbiome Articles
  https://learn.mapmygenome.in/blog/gut-microbiome

This blogpost is intended for educational purposes and should not be considered medical advice. Individual recommendations should always be personalized to your health history and needs.