• Digestive Disorders

Prebiotics vs. Probiotics: Understanding the Difference for Better Gut Health

Medically reviewed and edited by Harmony Vance, APRN

As gut health gains prominence in the wellness world, terms like prebiotics and probiotics are often highlighted as essential for optimal digestion and well-being. 

But despite the hype, it can be difficult to determine how these substances affect your well-being and if they can truly address certain health concerns. That’s why we’re here to help.

In this article, we’ll cover everything you need to know about prebiotics and probiotics, including where to find them, what to look out for, and tips for incorporating them into your diet. 

A Brief Overview of Gut Health

Your gut is home to trillions of microorganisms, collectively known as the microbiome.

These microorganisms are essential for digesting food, absorbing nutrients, and supporting the immune system.

However, when the balance of the microbiome is disrupted, it can cause a range of digestive issues — such as inflammatory bowel disease (IBD) or celiac disease.

Additionally, gut health has also been linked to mental health, with imbalances in the microbiome being associated with conditions like anxiety and depression.

That’s why it’s important to maintain a healthy and balanced microbiome through by:

• Following a healthy diet

• Getting regular exercise 

• Drinking enough water 

• Managing stress

How Do Prebiotics and Probiotics Impact Gut Health?

Prebiotics and probiotics play an essential role in maintaining gut health by helping to create and maintain a balanced microbiome. 

Prebiotics nourish beneficial gut bacteria, while probiotics restore balance and protect the gut from harmful pathogens. In the following sections, we’ll explore these compounds in greater detail.

Key Differences Between Prebiotics vs. Probiotics

An Essential Guide to Prebiotics

What are prebiotics and how do they work?

Prebiotics are a type of dietary fiber that serves as food for beneficial bacteria in the gut.

Unlike probiotics, prebiotics are non-digestible and pass through the digestive tract completely unchanged.

Once they enter the colon, prebiotics begin to ferment and become active stimulants that can help healthy gut bacteria grow.

This helps to maintain a healthy gut microbiome, which is essential for our digestive and overall well-being.

Common sources of prebiotics

Prebiotics are found in a variety of foods, primarily those that are high in fiber. These may include:

• Garlic

• Onions 

• Bananas 

• Asparagus 

• Leeks 

• Oats

• Apples

You can also get prebiotics from dietary supplements. This may be a good option if you have specific sensitivities or allergies to prebiotic foods.

Are prebiotics good for you?

Your prebiotic intake can have a significant impact on your overall health. By promoting the growth of healthy bacteria, prebiotics can improve digestion and nutrient absorption.

This can help prevent digestive issues — like constipation and diarrhea — and may also reduce your risk of developing serious conditions like irritable bowel syndrome (IBS).

A healthy gut microbiome supported by prebiotics is also essential for strengthening your immune system, which helps the body fight disease and illness more effectively.

Risks of increasing prebiotic intake

While prebiotics are generally safe and beneficial, increasing your intake too quickly can cause mild digestive discomfort. This can lead to symptoms like:

• Bloating 

• Gas

• Stomach cramps 

• Diarrhea

The digestive discomfort is usually temporary and resolves as your body adjusts to the increase in prebiotics.

You can avoid these issues by gradually increasing your prebiotic intake, giving your body time to get used to it. We’ll explain how to do this later on.

A Complete Overview of Probiotics

What are probiotics and what do they do?

Probiotics are live microorganisms — also known as good gut bacteria — that offer several health benefits.

One of the key benefits is that these organisms help maintain the natural balance in the intestines, contributing to a healthy gut microbiome.

Probiotics work by fighting harmful bacteria and slowing the growth of pathogens to help prevent disease and illness.

This strengthens the body’s immune response and improves nutrient absorption. 

Where do probiotics come from?

Probiotics can be found in various foods and beverages or supplements. Common food sources of probiotics include:

• Yogurt

• Kefir 

• Sauerkraut 

• Kimchi 

• Miso 

• Tempeh

• Pickles 

• Kombucha

These probiotic foods undergo a fermentation process that encourages the growth of beneficial bacteria. 

For individuals who don’t consume fermented foods regularly, probiotic supplements can also be a great option for increasing their intake and ensuring a healthy gut.

Benefits of probiotics

There are numerous health benefits associated with increasing your probiotic intake, including:

• Helping to restore and maintain gut microbiome balance, which is essential for digestion and nutrient absorption

• Alleviating symptoms of IBS and reducing the severity of certain digestive disorders

• Preventing and treating diarrhea

• Boosting the immune system by encouraging the production of antibodies

• Potentially improving mental health by reducing the symptoms of depression and anxiety

Risk of increasing probiotic intake

Similar to prebiotics, increasing your probiotic intake too rapidly can cause digestive discomfort. 

This is often temporary and will resolve as the body adjusts to the higher intake of probiotics. 

People with compromised immune systems or underlying conditions should also consult a healthcare provider before increasing their intake to avoid additional complications. 

 How Do Prebiotics and Probiotics Work Together?

Prebiotics and probiotics work together to support and enhance gut health, with each component playing an essential role in maintaining the microbiome. 

The process starts with prebiotics. Remember, these are non-digestible fibers that feed beneficial bacteria in the gut, also known as probiotics.

Simply put, probiotics rely on prebiotics to grow. When probiotics thrive in the gut, they help strengthen and maintain a balanced microbiome.

Practical Tips for Increasing Your Prebiotic and Probiotic Intake

Choose high-quality products

When choosing prebiotic and probiotic products, always choose high-quality options to ensure you reap all the health benefits. The table below will guide you:

Gradually increase your intake 

To minimize the risk of digestive discomfort and other side effects, you should increase your intake of prebiotics and probiotics gradually. Here are a few useful strategies:

Start slowly

Begin by adding small amounts of prebiotic and probiotic-rich foods to your diet every day. For example, start using garlic in your savory meals and enjoy a side of yogurt with your breakfast.

This helps your body adjust to an increased intake without causing adverse effects.

Monitor your body’s response

Pay attention to how your body responds to the increase. While some initial gas and bloating are normal, persistent discomfort might be cause for concern.

If you experience significant issues, reduce the amount of prebiotics and probiotics you’re consuming or consult your doctor. 

Incorporate a variety of foods 

Including a range of prebiotic and probiotic-rich foods in your diet allows you to benefit from different fiber and bacterial strains.

This can promote a more diverse gut microbiome and make your meals more interesting, reducing your risk of becoming bored with your diet.

Consider supplements

If you find it difficult to get enough prebiotics and probiotics from food alone, consider using supplements. 

Follow the recommended dosage on the label or consult your doctor if you’re unsure which pre- or probiotic supplement is best for you.

Where Can You Learn More About Healthy Lifestyle Habits?

If you’re searching for more information on healthy lifestyle habits to help you improve your overall well-being, LifeMD has got you covered.

A team of medical professionals can guide you on healthy eating habits — all from the comfort of your home. 

Make an appointment with LifeMD to learn more.

Harmony Vance, APRN

Harmony is a family nurse practitioner and has been caring for patients for over 20 years through various roles in the medical field. She graduated in 2018 with a Master's Degree and a focus on family care.

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