Probiotics vs Prebiotics - Which Is Better for Gut Health?

Your gastrointestinal (GI) tract is home to trillions of bacteria that play crucial roles in your overall health. These “good” bacteria help digest food, absorb nutrients, regulate your immune system, and even impact your mood and behavior. With growing research on the microbiome, probiotics and prebiotics have become two popular ways people try to support their gut health. But is one better than the other? Let’s explore the differences between probiotics vs. prebiotics and the benefits of each.

What are Probiotics?

Probiotics are live microorganisms that provide health benefits when consumed. They are considered “good” or helpful bacteria that mimic the natural flora found in your intestines. The World Health Organization defines probiotics as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.”

Some of the most common probiotic strains are from two groups:

• Lactobacillus - Found in yogurt, fermented foods, and probiotic supplements. Different species help with diarrhea, eczema, and urinary tract infections.
• Bifidobacterium - Helps digest dairy products and eases IBS symptoms like bloating and abdominal pain. Other common probiotic strains include Streptococcus, Bacillus, Saccharomyces, and soil-based organisms (SBOs), which resemble soil bacteria.

Benefits of Probiotics

Regularly consuming probiotics can provide many gut and overall health benefits:

• Improve digestive regularity and increase stool frequency
• Reduce bloating, gas, abdominal pain, and other IBS symptoms
• Prevent and reduce diarrhea caused by antibiotics or infections
• Enhance the immune system and reduce sick days
• Improve certain mental health conditions like anxiety and depression
• Ease skin conditions like eczema and acne
• Prevent vaginosis, urinary tract infections, and yeast infections
• Lower blood pressure and cholesterol levels
• Improve mineral absorption and bone density

What are Prebiotics?

Prebiotics are a type of fiber that feeds the good bacteria (probiotics) in your gut. They pass undigested through your upper GI tract and stimulate the growth and activity of healthy bacteria that are already present. Prebiotics are found in fruits, vegetables, nuts, seeds, legumes, and whole grains.

Some examples of prebiotic fibers include:

• Inulin - Found in bananas, asparagus, garlic, and chicory root
• Fructooligosaccharides (FOS) - Found in onions, garlic, leeks, wheat, bananas, and honey -
• Galacto-oligosaccharides (GOS) - Found in legumes, brassicas, and milk products
• Resistant starch - Found in under-ripe bananas, potatoes, and rice
• Xylooligosaccharides - Found in fruits and vegetables

Benefits of Prebiotics

Adding more prebiotic fiber to your diet can:

• Nourish good bacteria to help them multiply and thrive
• Increase the production of short-chain fatty acids and other byproducts that improve colon health
• Reduce inflammation, stimulate immunity, and prevent disease
• Improve digestion, absorption of nutrients, and elimination
• Balance blood sugar and control appetite through delayed gastric emptying
• Lower cholesterol by binding to bile acids and removing them from the body
• Improve mineral bioavailability, especially of calcium and magnesium
• Prevent obesity and metabolic disorders

Probiotics vs. Prebiotics: Which is Better?

Both probiotics and prebiotics help support a healthy microbiome, but they work in different ways:

• Probiotics introduce new strains of live bacteria into your intestines
• Prebiotics stimulate the growth of good bacteria you already have

For the best results, most health experts recommend combining probiotics and prebiotics. The prebiotics nourish the probiotic strains, helping them colonize and multiply more effectively.

Try consuming probiotic foods or supplements along with prebiotic fiber from whole plant foods. This synbiotic approach gives your gut the best chance to thrive. Focus on getting a variety of prebiotic fibers and probiotic strains for diversity.

Some examples of synbiotic pairings include:

• Yogurt with bananas, blueberries, or granola
• Kefir smoothie with spinach, avocado, and chia seeds
• Probiotic capsule with a bowl of oatmeal
• Kombucha drink with apple slices
• Fermented vegetables with nuts and seeds

To sum up, both probiotics and prebiotics have unique gut health benefits. Prebiotics provide “food” for probiotics to flourish. Combining the two as a synbiotic is the most effective way to increase your microbiome diversity and support overall wellness.

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"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving their underlying causes. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

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