What Is the Difference Between Probiotics and Prebiotics?

Probiotics and prebiotics are both beneficial in supporting a healthy gut and digestive system, but they serve different purposes. Understanding the difference between probiotics and prebiotics may help you make an informed decision about how to support your gut and digestive health. Let’s explore how these powerful allies contribute to your digestive wellness.

What are probiotics?

The International Scientific Association for Probiotics and Prebiotics defines probiotics as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.” The non-pathogenic live microorganisms are typically bacteria, known as ‘good bacteria,’ but can also be yeast.

Probiotics can be found in a range of foods, including fermented foods, but may also be taken in the form of supplements. Unlike harmful bacteria, they may provide potential health benefits to the gut and overall health and well-being.

The increased interest from the scientific community in the investigation of such potential health benefits has made the popularity of probiotics soar in recent years, and the global probiotic market value is expected to reach a whopping $94.48 billion by the year 2027.

What are prebiotics?

Prebiotics are a group of nutrients that feed intestinal microbiota, described by the International Scientific Association of Probiotics and Prebiotics (ISAPP) as “a selectively fermented ingredient that results in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus conferring benefit(s) upon host health.”

In short, prebiotics are compounds found typically in high-fiber foods that support the growth of beneficial bacteria and contribute to gut health.

What is the difference between probiotics and prebiotics?

Probiotics are live bacteria (or yeast) that directly add to the population of beneficial bacteria in your gut, helping maintain a balance of microorganisms in the digestive system. Prebiotics are the compounds or non-digestible fiber that feed and support the growth of these bacteria.

Simply put, probiotics add healthy bacteria to your gut, while prebiotics nourish the beneficial bacteria already there.

Apart from the food sources shown above, both probiotics and prebiotics may be found in the form of supplements, which can be taken as capsules, powders, liquids, or gummies to support the overall intake of prebiotics and probiotics, especially when the intake from dietary sources is lacking.

Taking supplements may be a way of supporting overall gut health, especially beneficial bacteria in the gut, but it is not necessary for everyone. It is always best to consult with a healthcare professional to determine what is best for your individual needs.

Is it better to take a prebiotic or probiotic?

Both prebiotics and probiotics are important for gut health and may be taken in different ways depending on your individual health goals and needs. Probiotics may be beneficial if your goal is to support the immune system and potentially contribute to the management of certain digestive issues, while prebiotics may be indicated for long-term gut health, especially to support existing gut flora and increase overall dietary fiber intake.

When combined, probiotics and prebiotics work together in a synergistic relationship called synbiotics, both of which are crucial for gut health. This appropriate combination can enhance the potential benefits for gut health more than either component could achieve on its own.

Potential benefits of probiotics and prebiotics

Scientific research on the potential beneficial effects of probiotics and prebiotics on health and well-being is vast and growing. Potential benefits include:

Potential side effects of probiotics and prebiotics

The most common probiotics including Lactobacillus and Bifidobacterium genus are unlikely to cause harm in healthy individuals. Side effects are usually minor, consisting of mild-to-moderate gastrointestinal symptoms such as excessive gas or bloating.

That being said, there are certain groups of people who should take extra caution, including preterm infants, pregnant individuals, and people who have chronic conditions or are immunocompromised. Always consult with a healthcare professional before taking probiotics or prebiotics.

Final word

Both probiotics and prebiotics play an important role in gut health. The best way to ensure you are getting an appropriate combination of both is to include a wide variety of prebiotic and probiotic foods, including fermented and fiber-rich foods in your diet. A well-balanced and healthy diet, rich in essential vitamins, whole grains, and prebiotic fiber is a way to help your gut microbiome thrive and maintain overall health by supporting your immune system, digestive health, and overall well-being.