A healthy gut supports more than digestion—it can influence immunity, mood, and mental clarity, which are all crucial for dancers. Probiotics, found in fermented foods and some supplements, help maintain a balanced microbiome. Rachel Fine explains how dancers can benefit from both food sources and, when needed, supplements, while highlighting the importance of prebiotics as fuel for the good bacteria. Discover ways to integrate gut-friendly foods into a dancer’s routine for overall wellness.

You’ll discover:

✅ What probiotics are and how they benefit digestion, immunity, and mental clarity

✅ Key food sources of probiotics and prebiotics

✅ How prebiotics feed your microbiome for optimal function

✅ Tips for choosing quality probiotic supplements if needed

✅ How a thriving gut supports energy, focus, and recovery for dancers

📖 Read the full blog: https://dancenutrition.com/dancers-diet-probiotics/

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Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Your Gut’s Hidden Community
Meet the microbiome: millions of bacteria that help, not harm.

0:36 – Today’s Focus: Probiotics for Dancers
Rachel introduces probiotics and why gut health matters for performance.

1:02 – What Is the Microbiome?
A diverse community of bacteria supporting physical, mental, and emotional health.

1:23 – Probiotics Explained
The “good guys”: beneficial bacteria and yeast that regulate gut balance.

1:39 – Where Do Probiotics Come From?
Fermented foods like yogurt, sauerkraut, kimchi, kombucha, and more.

1:53 – Why Probiotics Deserve Attention
How they support digestion, reduce gas/bloating, and improve regularity.

2:18 – Beyond Digestion: Extra Benefits
Probiotics boost immunity, protect against bad bacteria, and may even support mood and focus.

2:56 – Food First vs. Supplements
Why whole foods are the best starting point for probiotics.

3:12 – The Problems with Supplements
Cost, poor regulation, limited strains, and storage concerns.

4:07 – Food Sources for Dancers
Everyday options like yogurt, miso, pickles, tofu, kombucha, and more.

4:28 – Enter Prebiotics: Fuel for Probiotics
Fibers that feed the good bacteria so they can thrive.

5:11 – Best Prebiotic Foods
Bananas, apples, garlic, onions, leafy greens, barley, and oats.

5:30 – When Supplements May Help
Times when a doctor or dietitian might recommend a probiotic product.

6:01 – Choosing a Quality Supplement
Look for third-party testing, diversity of strains, and safety.

6:22 – Key Takeaways for Dancers
Start food first, seek professional guidance on supplements, and pair probiotics with prebiotic-rich foods.