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A survey by the American Gastroenterological Association found that about 4 out of 10 Americans have gastrointestinal (GI) symptoms and digestive issues severe enough to disrupt daily life. Eating a balanced, healthy diet is the best way to maintain gut health. In addition, taking probiotics and prebiotics can also support gut health. Please continue reading to find out the difference between prebiotics vs probiotics and their role in digestive health. 

Understanding the gut microbiome

The gut microbiome is a collection of microorganisms that live in your gut, mostly your small and large intestine. Every individual has a completely unique gut microbiome or microbiota. Genetics, environment, diet, and medications affect which organisms live in your gut. The microbiome includes bacteria, viruses, fungi, and parasites. Some of these organisms are beneficial bacteria, while others are bad bacteria. In healthy individuals, these bacteria coexist peacefully and maintain a balance. 

Beneficial gut bacteria are the “good guys” in the gut microbiome. They play many important roles, including supporting the immune system, breaking down toxic substances, synthesizing certain amino acids and vitamins, and forming short-chain fatty acids through fermentation of indigestible fiber. Good bacteria also prevent the overgrowth of harmful bacteria by competing for the same nutrients and attachment sites in the digestive tract. Therefore, helpful bacteria protect the body against harmful bacteria that enter the gastrointestinal tract with food and drinks. 

An imbalance between healthy gut bacteria and harmful, disease-causing bacteria can arise due to infections, certain diets, or taking medications such as antibiotics. This can lead to poor gut health and an increased risk of disease, affecting the overall health in the long run. 

Learn more: Can You Take Probiotics With Antibiotics at the Same Time?

What are prebiotics?

Prebiotics are non-digestible fibers that nourish and support the growth of beneficial bacteria and other microorganisms in the digestive tract. Prebiotic fibers help to increase the levels of short chain fatty acids (SCFAs). SCFAs play a role in many biological tasks and have a wide-range of health benefits, including supporting immune activity and helping to maintain normal blood sugar and cholesterol levels. 

Think of prebiotics as “foods” for probiotics and other good bacteria in the GI tract. This means that prebiotics support and promote the function of good bacteria in the gut, allowing them to function effectively. 

What are probiotics?

Probiotics are foods or supplements that contain specific species of live bacteria (good gut bacteria) and other live microorganisms. More research is needed to determine the effectiveness of probiotics on gut health. Also, remember that, like other over-the-counter products and supplements, the FDA does not regulate probiotics. 

Learn about The Positive Effects of Probiotics.

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Is it better to take a prebiotic or probiotic for gut health?

Probiotics and prebiotics offer many benefits for gut health, but they serve different functions. Probiotics might be better if you suffer from digestive issues or if you’ve recently taken an antibiotic. Prebiotics are believed to be helpful for long-term gut health. In some cases, it is best to take them both together as prebiotics feed and support the probiotics in your gut. 

However, there is less research on prebiotics compared to probiotics. Check with your healthcare provider before taking prebiotic or probiotic supplements. Your doctor can recommend the most appropriate one, depending on your health conditions and current medications.

What are prebiotic and probiotic foods?

Good sources of prebiotic fiber are raw fruits and vegetables such as onions, garlic, leeks, Jerusalem artichokes, asparagus, beans, bananas, and whole grains, (wheat, barley, oats).

Certain foods like pickled vegetables, kefir, yogurt with live cultures, tempeh, kombucha, kimchi, sauerkraut, and miso (fermented foods) are probiotic foods.

What are the Best Probiotics for Men and Women?

What are the signs you need prebiotics or probiotics?

Experts say that taking probiotics and prebiotics may be recommended to promote a healthy gut microbiome in certain situations, such as:

• In older adults, in whom the good gut bacteria tend to be less robust.

• During periods of digestive tract stress, such as when you have diarrhea.

• After antibiotic treatment, to replenish good bacteria. 

Learn How To Rebuild Your Microbiome After Antibiotics.

What are the disadvantages of prebiotic and probiotic supplements?

Scientific evidence is inconclusive whether a prebiotic or probiotic supplement can support human health. That’s why it’s important to always check with your healthcare provider before making any changes to your diet, such as adding probiotic or prebiotic foods or taking supplements.

Taking prebiotics (fiber-rich foods), especially introducing them suddenly into your diet, can lead to bloating and flatulence (gas). A high intake of probiotic foods can lead to an overgrowth of bacteria in your gut. People with sensitive digestive tracts, such as those with irritable bowel syndrome or inflammatory bowel disease, should slowly introduce prebiotic and probiotic-rich foods and assess how they are tolerated. Oftentimes, continued use of these foods can lead to increased tolerance and fewer side effects.

Both prebiotics and probiotics supplements are not regulated by the U.S. Food and Drug Administration (FDA). As a result, you cannot be sure if a product actually contains the ingredients and amounts listed on the label. Your best bet is to buy probiotics and prebiotics that carry the USP-verified seal and are third-party tested for quality and purity.