Prebiotics vs. Probiotics: What’s the Difference, and Should You Take Them?
Key takeaways:
Prebiotics and probiotics may help support your gut health.
There are differences between prebiotic and probiotic supplements. Probiotic supplements are live strains of “good” bacteria.
Prebiotic supplements are made of nutrients that feed good bacteria and support their growth.
Table of contents
It seems like everyone is talking about gut health these days — and for good reason. A recent survey of over 70,000 adults in the U.S. found that 6 in 10 experienced at least one gastrointestinal, or gut, issue in the past week. And there’s some evidence suggesting that gut dysbiosis, an imbalance of the “good” bacteria in your gut, can lead to gut symptoms and impact overall health.
Prebiotics and probiotics are foods and supplements that support your gut microbiome and keep it healthy — in different but complementary ways.
Here’s a closer look at what they are, how they differ, and why they matter for your gut health.
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What is the gut microbiome?
The gut microbiome refers to all the bacteria that live inside your gastrointestinal tract. While there’s bacteria living all over your body, your gastrointestinal tract is home to over 1,000 types.
You need a strong gut microbiome for tasks like:
Digesting food
Making energy from food
Immune system support
Fighting off infections
Without a healthy microbiome, people may face a higher risk of developing certain medical conditions. A range of things can impact your gut microbiome, like diet, age, and stress. Antibiotic use and infections can also affect it. When this happens, your gut microbiome can’t perform its functions as well as it normally does.
What are probiotics and prebiotics?
You can get prebiotics and probiotics from both foods and supplements. While they share some similarities, they each provide unique benefits. Here’s a quick breakdown.
| Probiotics | Prebiotics | |
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| Definition |
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| Benefits |
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| Foods |
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Probiotics
Probiotics are supplements or foods that contain live strains of the good bacteria that make up your gut microbiome. These good bacteria in the gut support your body in:
Digesting food
Making necessary vitamins
Keeping your body safe from infections
Can you take probiotics and prebiotics together? Yes, most people can combine these supplements. Here’s how taking both may help you.
Good vs. bad bacteria: Your gut contains a whole lot of bacteria. But not all bacteria are the same. Learn about gut health and how to support it.
What’s the gut-brain connection? Your gut health has a complex relationship with your body and mind. Learn how your digestion can affect your mood and mental health — and vice versa.
The good bacteria in your gut are constantly making more of themselves. This keeps your microbiome alive and healthy. But if your microbiome gets damaged, the number of good bacteria can drop. The remaining bacteria may not be able to keep up with all the work.
This is where probiotics come in. When you eat probiotic-rich foods or take probiotic supplements, you ingest live bacteria that can travel to your gut and take up residence. This helps to reestablish your gut microbiome.
Prebiotics
Prebiotics contain substances from carbohydrates (mostly fiber) that are broken down by good bacteria in your gut.
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Your body’s gut bacteria break down these prebiotics into short-chain fatty acids. These fatty acids travel throughout your body and help support:
Blood sugar management
Calcium absorption
Gut movement
Prebiotics also serve as food for good gut bacteria. The idea is that when you take prebiotics, you’re offering your gut microbiome the best nutrition. This hopefully keeps your gut microbiome healthy so it can grow good bacteria and do all its important jobs.
How do prebiotics and probiotics work together in the gut?
Having enough prebiotics in your gut helps the number of probiotics to multiply and maintain a healthy balance to protect against potentially harmful bacteria. Including both in your diet or taking them as supplements can help make sure your system is functioning at its best.
What are some examples of probiotics?
Some of the most popular foods with probiotics are fermented foods. These have live cultures, or live beneficial bacteria strains, that either occur naturally or are added during production.
Some examples include:
Dairy: yogurt, kefir, certain cheeses (like gouda, Swiss, parmesan, and cheddar)
Non-dairy: yogurt and kefir (check the packaging for added bacteria)
Vegetables: sauerkraut, kimchi, and other pickled vegetables
Soy products: tempeh, miso, and natto
Beverages: fermented drinks, such as kombucha
Some foods are synbiotic, meaning they contain both prebiotic and probiotic bacteria. These include certain dairy and non-dairy yogurts, kefir, and certain pickled vegetables.
When you’re looking at the labels of probiotic supplements, they often list the scientific names of the strains rather than the foods they come from. Often the strains are written as one letter followed by a second word. Here are some common examples:
Bifidobacteria (often abbreviated with B.):
B. animalis
B. breve
B. lactis
B. longum
Lactobacillus (often abbreviated with L.):
L. acidophilus
L. reuteri
Keep in mind that different probiotic strains may have different health benefits, and experts still don’t know exactly which strains are best for which condition.
What are some examples of prebiotics?
Many of the most common prebiotics are found in or derived from foods you eat. Fiber is a key part of a nutritious diet and healthy digestive system, and many prebiotics are types of fiber.
Foods that are high in prebiotics include:
Legumes: beans, peas, chickpeas
Cereals and whole grains: oats, bran, barley, rye
Fruits: bananas, berries, grapefruit, olives (and extra-virgin olive oil)
Vegetables: garlic, leeks, onions
Nuts and seeds: flaxseeds, pistachios, almonds
When reviewing labels for prebiotic supplements, they may not list the specific foods they come from. Instead, they typically list the scientific names, such as:
Fiber prebiotics:
Inulin
Oligosaccharides like fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), xylo-oligosaccharide (XOS), and isomalto-oligosaccharides (IMO)
Polydextrose
Butyrate ;
Non-fiber prebiotics
Lactulose
Polyphenolics
Polyunsaturated fatty acids
What are the benefits of taking probiotics?
There are several possible benefits of regularly taking probiotics. Probiotics may help with:
Boosting immune system function
Lowering cholesterol levels when used with other cholesterol-lowering therapies
Supporting blood sugar management and insulin release when used with other therapies
Lowering the risk of developing eczema in childhood
Lowering the risk of yeast infections
Probiotics may also help your gut microbiome recover after illnesses like gastroenteritis.
What are the potential benefits of taking prebiotics?
Prebiotics may have some potential health benefits, including:
Improving mood and memory
Lowering overall inflammation
Supporting a healthy immune system
There’s not enough research right now to show exactly how prebiotics can improve long-term health. It’s also unclear whether they lower the risk of certain illnesses or conditions for everyone who takes them.
Should you take prebiotic and probiotic supplements?
Everyone’s gut microbiome is a unique collection of bacteria that evolves over time. It’s influenced by factors like birth and environmental exposure.
Even if you eat a variety of nutrient-rich foods, adding an extra boost of probiotics and prebiotics may benefit your gut function.
Taking too many probiotics can cause uncomfortable digestive symptoms. So, it’s a good idea to work with a healthcare professional to find the right ones for you. This is especially important if you’re taking antibiotics, are immunocompromised, or have inflammatory bowel disease or other serious medical conditions.
The National Institutes of Health (NIH) provides a helpful summary of supplements that may be helpful for certain conditions.
What to know when shopping for prebiotic and probiotic supplements
The FDA doesn’t regulate prebiotic and probiotic supplements with the same standards as prescription medications. It’s best to look for supplements that have been certified by a third party such as Consumer Lab, U.S. Pharmacopeia, or NSF International. Your primary care provider can also give you recommendations.
Here are some points to keep in mind when buying a supplement:
Shelf life: Probiotics must be consumed live. And it’s possible for them to die during their shelf life. Look for products labeled with the number of live bacteria at the end of the product’s shelf life, not just at the time the product was made.
Bacteria count: A higher bacteria count isn’t necessarily better, depending on your specific needs and health conditions.
Number of strains: Multi-strain probiotics (containing more than one strain of bacteria) aren’t necessarily better than single-strain products.
Most-researched strains: Look for Lactobacillus, Bifidobacterium, or Saccharomyces boulardii. These are among the most studied strains and have been shown to benefit certain conditions. But other strains may also be helpful.
Expiration and storage: Check labels for their expiration date and follow the instructions for how to store your probiotic or prebiotic.
Just because a supplement is expensive doesn’t mean it’ll work better. Rather than trusting that a high price tag means quality, follow the tips above to help choose the right product for you.
Are there side effects associated with taking prebiotics and probiotics?
While it’s helpful to support your gut, certain supplements can lead to unwanted side effects. Everyone is different, so a supplement that works for you may not have the same effect on a family member or friend.
Some possible side effects include:
Digestive issues: This can include gas, bloating, indigestion, and nausea.
Headaches: Amines in some probiotic foods can trigger headaches in some people.
Allergic or sensitivity reactions: These can happen due to added ingredients in supplements.
It’s worth noting that probiotics may be riskier for people who are immunocompromised or have severe illnesses.
Frequently asked questions
You don’t need expensive supplements to support gut health. A nutrient-rich diet with foods high in prebiotics and probiotics can greatly benefit your gut microbiome. Here are some tips:
Eat enough fiber, as it feeds healthy gut bacteria.
Try foods like kiwi, oats, and honey, which have digestive enzymes that may help nourish healthy bacteria.
Enjoy chocolate, coffee, and tea (in moderation). These have compounds that may help nourish healthy bacteria.
Stay active, as exercise boosts gut microbiome diversity.
Prebiotics help “feed” the good bacteria in your gut, promoting healthy bacterial growth. Everyone can benefit from prebiotics. But you may not need a supplement since prebiotics are already in many foods like onions, garlic, and oats.
Talk with a healthcare professional if you’re considering prebiotic supplements. They may recommend prebiotics to help manage digestive symptoms.
Apple cider vinegar has both prebiotics and probiotics. While there are lots of claims about the health benefits of apple cider vinegar, the evidence is mixed. Some people say that consuming it helps lessen digestive symptoms, like bloating and gas. But consuming a lot of it can lead to side effects, like diarrhea and tooth damage.
Talk with your healthcare team before taking probiotic supplements if you have a weakened immune system or a serious health condition. The American Gastroenterological Association, for example, doesn’t recommend probiotics to manage digestive conditions such as:
Ulcerative colitis
Crohn’s disease
Irritable bowel syndrome (IBS)
The bottom line
Diverse and plentiful gut bacteria are key for gut health. Adding a variety of prebiotic and probiotic foods to your diet can help keep your gut in balance and working at its best. There’s some research to support the use of prebiotic and probiotics. But experts are still working to understand when and how they can be most helpful.
Why trust our experts?
References
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