Healthy Living, One Step at a Time

Monday, June 23, 2025

When it comes to gut health, probiotics and prebiotics are two terms you’ll often hear. But what exactly are they? Are they the same? Should you be taking both? If you’ve ever wondered about these gut-friendly nutrients, you’re not alone.

In this blog, we’ll break down what probiotics and prebiotics are, how they work, their differences, and why both play an essential role in keeping your digestive system — and your overall health — in top shape.

What Are Probiotics?

Probiotics are live microorganisms, usually bacteria or yeast, that have beneficial health effects when taken in adequate amounts. By preserving a balance between beneficial and detrimental bacteria, these are frequently referred to as "good bacteria" because they support gut health.

Common Types of Probiotics:

Lactobacillus: Found in yogurt and fermented foods; helps with diarrhea and may aid those who can’t digest lactose.

Bifidobacterium: Commonly found in dairy products; helps ease symptoms of irritable bowel syndrome (IBS).

Saccharomyces boulardii: A yeast found in probiotics that can help treat diarrhea

Benefits of Probiotics:

Supports digestion and nutrient absorption

Helps prevent constipation and diarrhea

Boosts immune system function

May improve symptoms of IBS, bloating, and gas

Can support mental health (via the gut-brain connection)

What Are Prebiotics?

While probiotics are the live bacteria, prebiotics are the food that helps those bacteria grow and thrive. Prebiotics are typically non-digestible fibers found in many plant-based foods.

When you consume prebiotics, they pass through your stomach undigested and become a feast for your gut’s healthy bacteria in the colon.

Common Sources of Prebiotics:

Garlic

Onions

Leeks

Bananas (especially slightly green ones)

Asparagus

Chicory root

Oats

Apples

Benefits of Prebiotics:

Helps nourish good gut bacteria

Improves digestion and regularity

Supports calcium absorption for better bone health

May help regulate blood sugar levels

Can aid in reducing inflammation in the gut

Probiotics vs. Prebiotics: The Key Differences

Aspect

Definition

Probiotics

Live beneficial bacteria

Prebiotics

Non-digestible fibers that feed good bacteria

Sources

Yogurt, kefir, sauerkraut, kimchi, kombucha

Garlic, onions, oats, bananas, asparagus

Function

Adds good bacteria to your gut

Nourishes the bacteria already in your gut

Health Benefit

Improves gut balance and digestion

Supports bacterial growth and gut health

Alive?

Yes

Think of it like this: Probiotics are the plants, and prebiotics are the fertilizer that helps those plants grow strong and healthy.

Why Gut Health Matters

You may wonder: Why should I care so much about my gut bacteria?

Because your gut microbiome — the community of trillions of microbes living in your digestive tract — plays a role in almost every part of your health, including:

Digestion & absorption of nutrients

Immune system strength (the gut contains about 70% of your immune cells)

Mental health (the gut produces about 90% of your serotonin)

Weight management and metabolism

Inflammation control (a healthy gut reduces the risk of chronic diseases)

Best Food Sources of Probiotics

Looking to boost your probiotic intake naturally? Here are some of the best foods to include in your diet:

Yogurt (with live cultures) — choose plain, unsweetened varieties.

Kefir — a fermented milk drink rich in diverse probiotic strains.

Sauerkraut — fermented cabbage that’s tangy and gut-friendly.

Kimchi — spicy Korean fermented vegetables

Tempeh is a fantastic plant-based protein source made from fermented soy.

Miso — A fermented soybean paste used in sauces and soups is called miso.

Kombucha — a fizzy, fermented tea drink.

Pickles (naturally fermented in brine, not vinegar)

Best Food Sources of Prebiotics

Add these to your daily meals to help fuel your probiotics:

Garlic — raw or cooked, it’s a powerful prebiotic.

Onions — adds flavor and fiber to almost any dish.

Leeks — delicious in soups and salads.

Asparagus — packed with fiber and great roasted or steamed.

Bananas — especially slightly green ones are higher in resistant starch.

Chicory Root — often added to fiber supplements or as coffee substitutes.

Oats — easy to add to breakfast bowls or smoothies.

Apples — full of pectin, a type of beneficial fiber.

Should You Take Probiotic or Prebiotic Supplements?

For most people, getting probiotics and prebiotics from food is enough. However, supplements may be helpful if:

You’ve recently taken antibiotics

You have IBS, chronic bloating, or digestive discomfort.

You don’t regularly eat probiotic or prebiotic-rich foods.

You have specific gut health issues advised by your doctor.

When choosing a probiotic supplement, look for:

At least 1 billion CFUs (colony-forming units)

Multiple strains of bacteria (like Lactobacillus and Bifidobacterium).

Brands with third-party testing or certification.

Prebiotic fiber supplements (like inulin or FOS) can be beneficial too, especially for those needing extra fiber.

How to Incorporate Both Into Your Diet

To really benefit, pair probiotic and prebiotic foods in your meals. This combination is often referred to as synbiotics because they work together synergistically.

Examples of Synbiotic Meals:

Yogurt with bananas and oats

Miso soup with garlic and leeks

Tempeh stir-fry with asparagus and onions

Sauerkraut on avocado toast with whole grain bread

Who Should Be Careful with Probiotics/Prebiotics?

While most people benefit, a small number of individuals should consult a doctor before increasing probiotic or prebiotic intake:

People with weakened immune systems (e.g., undergoing chemotherapy)

Those with small intestinal bacterial overgrowth (SIBO) — too much bacteria in the wrong place can cause bloating/discomfort.

If you experience increased gas or bloating with high-fiber foods, start slow.