Your Instagram feed is selling you $100 gut supplements while the real solutions cost $10 at the grocery store.

Remember my friend from last week's newsletter who was buying pricey gut supplements while still eating ultra-processed foods daily?

This article is what I wish I could have sent her.

We're all drowning in contradictory gut health advice.

The result? Analysis paralysis and empty wallets.

I’m not saying that all supplements don’t work or are completely useless. Some do. (Unless if you got it from a health scammer)

Real probiotic supplements can help treat specific conditions like irritable bowel syndrome and colitis. But many people are essentially wasting their money - most probiotic bacteria must survive your highly acidic stomach to be effective, and many don't make it.

Plus, flooding your system with billions of one species might crowd out beneficial bacteria, reducing the diversity your gut needs.

Unless you have a specific diagnosed gut condition, your money and energy are better spent on whole foods rather than guessing at supplements.

If you do have a diagnosed condition, work with your healthcare provider on the right treatment approach.

So what should you focus on instead of expensive bottles and powders?

A 2014 study published in The Proceedings of the Nutrition Society found that vegetables, grains, and beans fed a positive gut environment, while meat, junk food, dairy, and eggs fed a negative gut environment.

Your microbiome craves two things: live beneficial bacteria (probiotics) and food to feed them (prebiotics).

Think of your gut bacteria as soldiers.

Probiotics are like adding more soldiers, while prebiotics are like feeding your soldiers to nourish them and make them stronger.

Your body can create entirely new gut bacteria populations in just 24 hours by changing what you eat.

The most practical way to get probiotics? Fermented foods.

The best source of prebiotics? Fiber-rich whole foods.

Both are affordable, accessible, and don't require guessing which strain or dosage your gut needs.

This spicy Korean fermented cabbage contains more bacterial diversity than most supplements.

A 2014 study published in the Journal of Medicinal Food confirmed that kimchi is high in probiotics and excellent fuel for gut health - researchers found it can help fight cancer, obesity, aging, and constipation while supporting immune function.

I love miso soup! But this fermented soybean paste isn't just for soup. Mix it into salad dressings, marinades, or even plant-based "mayo" for a 5-minute gut health boost that fits your busy schedule.

Choose fresh, refrigerated varieties from the produce section, not shelf-stable jars. Use it as seasoning to replace table salt — you'll get probiotics and reduce sodium simultaneously.

Cruciferous vegetables contain compounds your gut microbes love. Batch roast a big sheet pan on Sunday and add to meals throughout the week.

Whole flax seeds pass through your system undigested. Buy pre-ground or grind fresh, then sprinkle on smoothies, salads, or oatmeal. This tiny seed packs serious prebiotic power.

Perfect for time-crunched mornings. Bananas contain resistant starch that acts as prebiotic fuel, plus they're portable and require zero prep.

Research shows green apples specifically boost beneficial gut bacteria - the study found they increased beneficial Bifidobacterium and Lactobacillus populations better than expensive green powders. Eat them raw as snacks or add to salads for crunch.

Your gut doesn't need expensive supplements to heal or improve. It needs consistent nourishment through simple healthy foods.

Save your money and skip the supplement research rabbit hole.

These 7 foods are just the starting point.

There are many more gut-friendly options out there — tempeh, yogurt, kefir, and other fermented foods all deliver probiotics. And whole plant foods contain fiber, so don't limit yourself to only these seven.

Once you've mastered a few basics, you can expand your gut-healthy repertoire.

Start with 1-2 foods from this list. Pick what fits your current routine and what’s available to you.

While everyone else debates which gut supplement to buy, you'll be quietly building the foundation that actually works.

To your healthy gut bugs (and your wallet),

Grazelle 🌱

PS: Of all the fermented foods on this list, kimchi is my personal favorite. What got me started? Watching Korean dramas back in college.

Whenever you’re ready, here are some other (free) resources you can check out: