Key Takeaways
- Prebiotics act as fertilizers to help probiotics thrive in your gut.
- Probiotics are good bacteria that help maintain a healthy balance in your gut.
Research shows that gut health significantly impacts overall well-being. You can support your gut health using prebiotics, probiotics, and postbiotics. Each serves a different yet collaborative purpose in encouraging good bacteria to thrive in your digestive system.
This article discusses the differences between prebiotics and probiotics, their effects on gut health, and the best sources of each.
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Function of Prebiotics vs. Probiotics
Probiotics are beneficial living bacteria, while prebiotics are the food that supports their growth. Postbiotics are byproducts left behind after probiotics ferment prebiotics. They contain dead bacteria, short-chain fatty acids (a beneficial type of bacteria), and peptides that support bodily functions.
You can find prebiotics and probiotics in supplements and certain foods. Consuming these will naturally provide you with postbiotics. Below is a chart outlining their primary functions.
| Prebiotics | Probiotics | |
| Definition | Plant fibers found primarily in foods that contain complex carbohydrates, like resistant starch and fiber. | Good bacteria that live in the gut. |
| Function | Act as a fertilizer to promote the growth and health of probiotic bacteria. | Promote healthy digestive function, support immune health, and influence overall wellness. |
| How They Work | Feed good intestinal bacteria and when they are fermented, they produce short-chain fatty acids like lactic acid, butyric acid, and propionic acid that benefit digestive and immune health. | Help maintain a healthy balance of good vs. bad bacteria in your digestive system, in order to support immune function and normal inflammation response. |
| How to Add Them | Sold in many prebiotic + probiotic supplements and found in barley, asparagus, wheat bran, bananas, greens, onions, garlic, soybeans, chicory root, and Jerusalem artichokes. | Sold in many probiotic supplements and found in fermented foods like yogurt, tempeh, miso, natto, sauerkraut, kombucha, and kimchi. |
Effect on Gut Health
Poor gut health can show up as changes in bowel habits and symptoms like bloating and abdominal discomfort. If not managed, it may increase the risk for other chronic conditions. Supporting your gut health is important for encouraging long-term wellness.
Prebiotics, probiotics, and postbiotics work together to improve your gut health. Probiotics are often used for digestive complaints, but adding prebiotics ensures that probiotics are nourished and can survive the digestive process. Prebiotics also help probiotics thrive by promoting the growth of good bacteria in your digestive system.
The combination of prebiotics and probiotics produces postbiotics. Although postbiotics are relatively new to the digestive health conversation, they may offer benefits to gut and immune health. However, more research on their specific activities is needed.
Food Sources
Prebiotics and probiotics are naturally occurring in several foods you may already eat.
You can find prebiotics in foods like:
- Asparagus
- Bananas
- Barley
- Chicory root
- Garlic
- Jerusalem artichoke
- Onions
- Seaweed
- Wheat bran
You can find probiotics in fermented foods such as:
- Certain aged cheeses
- Kimchi
- Kombucha
- Miso
- Pickles
- Sauerkraut
- Yogurt that contains live and active cultures
Probiotic Supplements: What to Look For
There’s no shortage of probiotic supplements to choose from. Looking for one can be a little overwhelming, but keep these tips in mind when selecting the best probiotic supplement for your goals.
- Choose the right strain. Probiotics provide different strains for different health needs. Some may be single-strain products, while others are multi-strain; they’re not all meant to address the same concern.
- Opt for higher CFUs. Probiotics containing more colony-forming units (CFUs) are often more effective. CFUs are a unit of measurement that indicates how many bacteria can divide and form colonies. Though there’s no standard amount, some researchers say probiotics that have at least 1 million CFUs per gram ensure that enough survive digestion and can offer the intended benefits.
- Find an independently tested product. Probiotics that bear an independent testing seal, such as one from the National Sanitation Foundation (NSF), the United States Pharmacopeia (USP), or ConsumerLab, have been independently tested for purity, quality, and safety. This seal indicates the brand has gone above and beyond to ensure the quality of its product.
- Consider storage requirements. Some probiotic supplements require refrigeration, while others do not. You should base your supplement selection on your personal preference and lifestyle. For instance, if you travel a lot and want to keep the supplement with you, you may opt for one that you can leave at room temperature.
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