The Probiotic Playbook
If you’ve ever stood in the supplement aisle unsure which probiotic to buy, or found yourself confused by the endless, and often conflicting, advice online, you’re not alone. Between wellness buzzwords, strain names that sound like secret codes, and mixed messages on timing and benefits, probiotics can feel unnecessarily complicated. Are they essential or overhyped? Should you take them with food or without? And what if you already struggle with bloating or gut issues—can they actually help?
To bring some clarity to the chaos, we sat down with Hannah Kleinfeld, Co-Founder and COO of Omni-Biotic, one of Europe’s most clinically studied probiotic brands now redefining gut health in the U.S. Known for her rare ability to make complex science feel intuitive, Hannah combines evidence-based insight with a grounded, holistic approach to wellness.
In this Q&A, she answers the questions most women have but rarely get straight answers to—from how probiotics affect hormones, skin, and mood to whether “die-off” is something to worry about. Think of this as your probiotic cheat sheet: sophisticated, clear, and refreshingly easy to understand.
Q & A WITH HANNAH KLEINFELD
Why do women need to take a probiotic?
Think of your gut as the command center of your health — not just for digestion, but for your immune system, skin, energy, mood, and yes, even your hormones.
One of the most fascinating topics in women’s health is the estrobolome — a specific collection of gut bacteria that helps metabolize and regulate estrogen. When your estrobolome is balanced, it supports healthy estrogen levels, which is essential for everything from menstrual regularity and mood stability to skin clarity and reduced PMS symptoms. But when your gut is inflamed or imbalanced, it can lead to poor estrogen clearance — contributing to estrogen dominance, which is linked to symptoms like bloating, fatigue, irritability, and even conditions like endometriosis or fibroids.
And it’s not just estrogen. Emerging research links gut dysbiosis and leaky gut to hormonal imbalances like PCOS (Polycystic Ovary Syndrome). Inflammation triggered by a compromised gut barrier can worsen insulin resistance and disrupt ovarian hormone production — two core issues in PCOS. A healthy gut can help regulate inflammation, improve insulin sensitivity, and support more balanced androgen levels.
In addition, women are disproportionately affected by digestive issues, including IBS, bloating, and constipation. For example, estimates suggest that women are twice as likely to have IBS compared to men, and 2–3x more likely to suffer from constipation. Hormonal fluctuations throughout the cycle, especially around progesterone and estrogen shifts, play a role — but so does stress, medication use (like birth control), and the state of your gut microbiome.
A daily, well-formulated probiotic can be one of the most powerful tools to support hormone balance and digestive ease from the inside out — especially when targeted to reinforce gut barrier integrity and reduce inflammation.
Morning or evening. Does it matter when I take my probiotic?
What matters most is consistency. That said, many people find taking their probiotic first thing in the morning is easiest to remember and gives the good bacteria a clean slate to thrive.
Should I take my probiotic on an empty stomach or with food?
For most high-quality probiotics like Omni-Biotic, taking it on an empty stomach, ideally 30 minutes before a meal, supports better survival through the digestive tract. The reason behind this is that if your stomach is empty, the probiotics can pass through this acidic environment faster and reach the intestines without being exposed to hours of stomach acid, which kills probiotic bacteria.
If you forget, don’t stress. It’s still better to take your probiotic with food than skip it entirely. Just make sure to check the specific intake instructions for the product you’re using.
Oops, I already ate. Should I still take it or wait until tomorrow?
Go ahead and take it. While an empty stomach is optimal, high-quality probiotics are designed to survive digestive enzymes. You might lose some of the probiotics to the stomach acid, but you will still get some of the benefits. Don’t let perfection stop your progress.
Is it better to take probiotics indefinitely or to take breaks?
In a perfect world, your gut microbiome would stabilize on its own — like a healthy ecosystem that stays in balance. But in modern life, our gut is constantly exposed to disruptors: stress, poor sleep, processed foods, medications (especially antibiotics), environmental toxins, and hormonal shifts. All of these can chip away at your microbial diversity over time, increase inflammation and opportunity for unwanted bacteria to thrive.
Think of your gut like a garden. You don’t just plant it once and walk away. You have to tend it — regularly weeding out the bad (inflammation, pathogens), planting new seeds (beneficial bacteria), and nourishing the soil (your gut lining and fiber). Probiotics are one of the most effective tools for doing that consistently.
That’s why, for most people, it’s not only safe but beneficial to take a high-quality probiotic daily — especially one designed to support specific needs like digestion, immune function, or hormone balance. If your health status or needs shift, it’s okay to re-evaluate or rotate blends, but daily support keeps your gut resilient in the face of everyday stressors.
Should I stick with the same type of probiotic or switch blends from time to time?
It depends on your body and what it needs. If you’re seeing clear benefits from your current probiotic — better digestion, regularity, improved energy or mood — there’s no rush to switch. But just like your lifestyle, stress levels, and health priorities shift over time, your gut may benefit from shifting support too.
That doesn’t mean randomly jumping from one brand to another. Instead, think of probiotic use as a responsive routine, not a one-size-fits-all solution. For example, if you just took a course of antibiotics, look for a probiotic that was intentionally formulated to help restore your gut microbiome after antibiotic intake. If you’re feeling stressed, then perhaps reach for a probiotic formulated to support the gut-brain axis.
This is where targeted probiotics like Omni-Biotic really shine. Each blend is designed to address a specific need — digestion, immunity, liver health and metabolism, stress resilience, gut repair — so you can rotate with purpose. For example, you might use Stress Release during high-pressure seasons, switch to Balance when digestion needs extra support, or turn to AB 10 after antibiotics or travel. This kind of rotation provides diversity and precision — helping you meet your body where it’s at, without guessing.
Can probiotics really help with bloating and digestion, and how do they actually work?
Yes, and yes. Probiotics help by restoring balance in your gut microbiota — supporting the growth of beneficial bacteria that improve digestion, reduce inflammation, and regulate bowel movements. Oftentimes, bloating and gas are due to an imbalance in gut bacteria or an overgrowth of yeasts like Candida. In these cases, a high-quality probiotic can help restore balance to your gut flora and support optimal digestion. For example, Omni-Biotic Balance was specifically formulated to contain probiotic strains that help fight yeasts like Candida, making it a helpful probiotic for individuals with Candida overgrowth.
That being said, bloating and gas can also point to other issues, such as a GI condition like IBS, or a food intolerance to something like gluten or dairy. If you suspect these, I highly recommend working with a skilled healthcare practitioner to do a stool test to get a full picture of your digestive health.
I have SIBO, leaky gut, or histamine issues. Can I still take a probiotic? Which types are best, and which should be avoided?
That depends on your specific situation, and on the specific probiotic you are considering. Not all probiotics are right for every condition.
Leaky gut: In many cases of leaky gut, a probiotic can be very beneficial. Probiotics restore balance in the intestines, which can help reduce intestinal inflammation (a key driver for leaky gut). In addition, some probiotics have been shown in clinical studies to improve zonulin (a marker of permeability). Multiple of our Omni-Biotic formulations have shown this in studies.
SIBO: Since SIBO is overgrowth of bacteria in the small intestines, many practitioners prefer to avoid adding any beneficial bacteria to the intestines before the SIBO has been eradicated. That being said, SIBO is also often treated with antibiotics, so keeping gut restoration in mind is key. In this case, it’s best to work with your healthcare practitioner to determine the best path for you.
Histamine intolerance: Histamine intolerance is a tricky topic, and it depends very much on the individual. Once again, working with a skilled, experienced healthcare practitioner here is key. That being said, if you do decide to incorporate a probiotic, it’s important to avoid strains that produce histamine and favor low-histamine blends like Bifidobacterium infantis and Lactobacillus plantarum. Thankfully, all Omni-Biotic formulations only include probiotic strains that do not produce histamine, and are typically considered safe for individuals with histamine intolerance.
If you’re unsure, consult a functional or integrative practitioner familiar with therapeutic probiotics.
Can probiotics cause die-off symptoms? How do you know whether to push through or pause and focus on gut healing first?
Yes, during the first few days, some people feel gassy, bloated, or slightly fatigued — signs your gut flora is shifting. Mild symptoms usually resolve quickly. But if symptoms are intense or persistent, pause. This could mean that the specific probiotic you chose is not the right fit for you, or that you have a bigger issue (e.g., SIBO or a more severe dysbiosis) going on in the gut. In such cases, I highly recommend working with a healthcare practitioner who is experienced in gut health and functional healing to run a stool test and get to the root cause of your issues.
How long does it usually take to notice a difference after starting a probiotic?
Some people feel a difference in just a few days — especially with bloating or regularity. But for other things such as restoring gut lining or balancing mood, it can take 4–8 weeks. Clinical studies on Omni-Biotic have shown improvements in as little as 4 weeks for conditions like IBS, leaky gut, and mood balance.
What’s one thing most women get wrong about probiotics?
Most women think probiotics are only for digestion or to take after antibiotics. But your gut does far more than process food—it influences your hormones, mood, immunity, energy, and even skin.
The biggest misconception is believing one generic probiotic can do it all. In reality, different strains support different systems. The right probiotic can help with everything from stress resilience to hormone balance, depending on what your body needs most.
Your gut is connected to nearly every part of your health, so start with digestion, but don’t stop there.
