Probiotic vs. prebiotic – what’s the difference? How do they affect your health?
The gut microbiota is a vital part of the human body. It can influence not only the digestive and immune systems, but also metabolism, and even the synthesis of certain vitamins and neurotransmitters. Supporting a healthy gut microbiome often involves the use of probiotics and prebiotics, both considered essential for maintaining microbial balance in the body. But what exactly sets a probiotic apart from a prebiotic? Should these components be taken together? How do prebiotics affect probiotics, and how do they work together within the human body?
Table of contents
- What is a probiotic and what is a prebiotic?
- Definition of probiotics
- Definition of prebiotics
- Differences between probiotics and prebiotics
- How do probiotics and prebiotics work together?
- What are synbiotics?
- Why include probiotics and prebiotics in your diet?
- Can probiotics and prebiotics be taken at the same time?
- Probiotics and prebiotics - a key to gut health
What is a probiotic and what is a prebiotic?
Probiotic, prebiotic, or maybe synbiotic? These terms are increasingly common, but despite sounding similar, they differ in origin, function, and application. So, what are probiotics, and how are they different from prebiotics?
Definition of probiotics
Probiotics are live microorganisms that, when consumed in adequate amounts, can have a beneficial effect on human health. These include certain strains of bacteria and yeast that help maintain gut health and support the balance of the intestinal microbiota - especially helpful after antibiotic use.
Definition of prebiotics
Prebiotics, on the other hand, are non-digestible food components like fiber, phenolic compounds, polyunsaturated fatty acids (PUFAs), or oligosaccharides. These substances serve as nourishment for probiotic bacteria. Prebiotics promote the growth and activity of probiotics by providing the fuel necessary for them to thrive, which can support the development of beneficial gut bacteria and positively influence overall health.
Differences between probiotics and prebiotics
Probiotics are living organisms, while prebiotics are nutritional compounds considered “food” for probiotic bacteria. Although both work within the gut, they do so in different ways – probiotics help colonize the intestines and maintain microbial balance, while prebiotics stimulate their growth and act as a source of nourishment.
Their origins also differ: probiotics are found in fermented foods like yogurt, kefir, and pickled vegetables, as well as in dietary supplements. Prebiotics, however, are primarily found in fiber-rich fruits and vegetables, legumes, and whole grains – including bananas, onions, garlic, asparagus, oats, berries, peas, beans, and leeks.
How do probiotics and prebiotics work together?
Probiotics and prebiotics complement one another in maintaining gut microbiota balance. Since prebiotics serve as a “fuel source” for probiotics, they help these beneficial bacteria perform their functions more effectively, supporting the body’s overall health.
Together, they can help rebuild the intestinal microbiome and improve nutrient absorption. This duo may also support the immune system and contribute to better digestion and gut barrier function.
What are synbiotics?
Products or supplements that contain both probiotics and prebiotics are called synbiotics. These combinations are designed to leverage the synergy between beneficial bacteria and the compounds that support their growth. Naturally synbiotic foods include kefir and fermented cabbage, though the market also offers ready-made supplements combining both components – popular among health-conscious consumers.
Why include probiotics and prebiotics in your diet?
To help maintain gut health, support immune function, and promote cardiovascular well-being, it’s worth including natural sources of probiotics and prebiotics in your daily diet. Adequate intake of both may promote digestive health, reduce inflammation, and help sustain a balanced microbiome.
How to incorporate them? Add fermented dairy products, pickled vegetables, fresh fruits, fiber-rich veggies, whole grains, and legumes to your meals. Try experimenting with simple, wholesome recipes using ingredients rich in probiotics and prebiotics. Supplements containing these elements can also be helpful when needed.
Can probiotics and prebiotics be taken at the same time?
Absolutely – probiotics and prebiotics can be taken together, whether through separate supplements, dietary sources, or synbiotic products.
Research suggests that combining both may offer greater health benefits than taking them individually. This combination may positively influence metabolism, digestion, and immune function.
Probiotics and prebiotics - a key to gut health
Probiotics and prebiotics play a critical role in supporting a healthy gut and overall wellness. Though they sound similar, they differ in function and origin. Still, taking them together can maximize their benefits, enhancing digestion, gut health, and immune system performance.
To ensure a steady intake of these beneficial components, include fermented dairy as a probiotic source and fiber-rich produce for prebiotics. Synbiotic supplements can also be a good option – but consult your doctor before starting any new supplement to make sure it’s right for you.
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