Prebiotics vs probiotics: What's the difference, and which one is better for gut health

Prebiotics and probiotics are two sacred words that come up in every conversation related to gut health and nutrition. So much so that now even popular ice cream brands claim to incorporate probiotics into their sweet treat, to make it gut-healthy. But what exactly are prebiotics and probiotics, and how do they work? Prebiotics and probiotics may sound similar, but they have different roles in the body. Let’s take a look.

What are probiotics

Probiotics are live bacteria found in certain foods or supplements. They are often called the 'good' or 'friendly' bacteria, which add beneficial microbes to your gut. They help in restoring the gut microbiome and improving digestion. “Your gut is home to a bustling community of bacteria, which help keep you healthy. They help with digestion, your immune system, and even reduce inflammation. Probiotics are live bacteria found in some food, such as yogurt, kombucha, and sauerkraut,” Dr. Kunal Sood, MD, a double board-certified doctor, based in Maryland, explains.


“They can also be taken in supplement form. These are friendly bacteria, which team up with the bacteria that are already in your gut to help augment your health,” he adds.

Some of the probiotics include:

• Yogurt
• Kefir
• Kimchi
• Miso
• Sauerkraut
• Tempeh
• Pickles
• Cheese
• Natto

What are prebiotics

Prebiotics are high-fiber foods that feed the 'good' bacteria present in your gut. They provide nourishment for probiotics. “Prebiotics, on the other hand, are the food that these bacteria need to thrive, which are found in fiber-rich food, such as bananas, artichokes, and whole grains,” Dr. Sood adds.

Prebiotics include:

• Onions
• Garlic
• Oats
• Apples
• Leeks
• Asparagus
• Kale
• Artichoke
• Beans
• Lentils
• Cabbage
• Cherries

How do they improve gut health

Prebiotics and probiotics are essential for gut health. “Your health starts in the gut! Prebiotics feed your good bacteria, probiotics help them thrive,” Dr. Sood says. While the prebiotics act as food and provide nourishment, probiotics act as living organisms. When these two are combined, they form a symbiotic effect, improving gut health even more than when taken alone. How to mix these two up? You can have yogurt with cherries or fruits, and whole grains. This way, you can get both probiotics and prebiotics in one meal, and make your gut healthy and happy.



Should you take supplements

Prebiotic and probiotic supplements are also available in the market in capsule, tablet, powder, gummy, and liquid forms. But should you be taking these supplements? “Well, if you're getting enough of these bacteria in your normal diet, you probably don't. But for those who are unable to consume some of these foods through their diet, a supplement may help,” Dr. Sood says.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making changes to your diet, taking supplements, or addressing any health concerns.