Prebiotics vs. Probiotics

Taking care of your digestive health is important for your overall wellness, since the microbiomes in your body affect many of your body’s necessary functions. Probiotics are the good bacteria that keep your body healthy, while prebiotics are the foods that promote the growth of probiotics. Essentially, prebiotics are the nutrients probiotics utilize to survive and thrive.

What are Probiotics?

Probiotics are the good bacteria that you can consume from foods or supplements. Probiotics can help to balance the populations of the various types of bacteria in your gut, which, in turn, promotes gut health. They are found in many fermented foods as well. Fermentation is a natural process in which bacteria convert sugars and other carbohydrates in foods into acids.

Foods rich in probiotics include:

Fermented dairy products such as yogurt, kefir and certain aged cheeses
Fermented vegetables such as pickles, kimchi, olives, and sauerkraut
Fermented soy products such as miso and tempeh
Cultured non-dairy yogurts
Kombucha beverages
Other foods to which probiotics have been added, such as cereals or protein bars

Some benefits of probiotics include:

Keeping your immune system strong
Restoring balance of gut bacteria
Improved digestion

What are Prebiotics?

Prebiotics are compounds present in many of the high-fiber foods that you eat. Humans lack the ability to break down certain carbohydrates and fibers that we consume in foods like fruits, vegetables, beans, and whole grains. The microbes in your gut are able to do the job in a process referred to as fermentation. This fermentation supports the growth and activity of probiotics that contribute to digestive health. By acting as fuel for probiotics, prebiotics help maintain a balanced and thriving gut microbiome.

Foods rich in prebiotics include:

Bananas
Onions
Garlic
Leeks
Asparagus
Artichokes
Tomatoes
Plums
Apples
Nuts
Soybeans
Whole-wheat foods
Vegetables
Fruits
Beans
Whole grains

Some benefits of prebiotics include:

Help keep blood cholesterol levels within a normal range
Serve as food for probiotics
Slow the absorption of sugar into the bloodstream

Prebiotics vs. Probiotics: Key Differences

While both prebiotics and probiotics support the health of your digestive system, they each function differently. Probiotics are live microorganisms that directly add to the population of good bacteria in your gut. Prebiotics, on the other hand, are non-digestible fibers that feed the existing beneficial bacteria, promoting their growth and activity.

When to Take Prebiotics vs. Probiotics?

The most important factor in taking supplements is taking them consistently, so choose a time of day when you will remember to take your supplements.

While it’s not necessary that you take your prebiotic and probiotic supplements at the same time, it may it easier to get into the habit if you do.

Do You Need Both Prebiotics and Probiotics?

The combination of prebiotics and probiotics is known as symbiotic, as prebiotics serve as a food source that helps probiotics thrive. However, many people may not be consuming enough of either through their diet alone. Since prebiotics are primarily found in high-fiber foods like fruits, vegetables, legumes, and whole grains, those who eat a diet lacking in these foods may not be providing the necessary nourishment for beneficial gut bacteria.

At the same time, probiotics may also be missing from many people’s daily diets. Without an adequate intake of probiotics, maintaining a balanced gut microbiome becomes more challenging.

To help fill these gaps, fiber supplements containing both soluble and insoluble fibers, along with probiotic supplements, can be beneficial. These supplements can support gut health by ensuring a consistent intake of prebiotics to nourish good bacteria and probiotics to introduce beneficial strains into the digestive system.

Summary

Maintaining digestive health is essential for overall wellness, as the gut microbiome plays a vital role in many bodily functions. Probiotics are beneficial bacteria found in fermented foods like yogurt, kimchi, and kombucha, as well as in supplements. They help balance gut bacteria, improve digestion, and support immunity. Prebiotics, on the other hand, are non-digestible fibers in high-fiber foods such as bananas, onions, and whole grains that nourish probiotics, allowing them to thrive. Since many diets lack sufficient prebiotics and probiotics, supplements can help fill the gaps and support a healthy gut.

References

Mayo Clinic: Probiotics and Prebiotics: What You Should Know

Canadian Digestive Health Foundation: Probiotics vs Prebiotics

Jefferson Health: Prebiotics Versus Probiotics for Gut Health: What’s the Difference?

Herbalife Canada: The Difference Between Prebiotics and Probiotics