Right now, your body is a bustling metropolis for trillions of microorganisms such as bacteria and fungi. Although it’s normal to associate bacteria with germs and disease, not all bacteria are bad for you. Some of the good ones, known as probiotics, play a crucial role in keeping the detrimental types in check.[1] These live microorganisms require nourishment to thrive, and that’s where prebiotics step in. Working in tandem, prebiotics and probiotics form a dynamic duo, supporting digestive health, aiding in food breakdown and digestion, and enhancing your immune system, among other benefits.[2]

Prebiotics and probiotics might ring a bell, especially with their escalating interest in the health food space. But what exactly are these digestive health champions, and how do they contribute to your well-being? Join me as I break down some of the top tips you need to know about these digestive health superheroes.

1. Prebiotics vs. Probiotics: They’re Not the Same

First and foremost, don’t be fooled by their similar-sounding names and united digestive health goal: prebiotics and probiotics are different. Here’s how: 

 

  • Prebiotics: These are non-digestible fibers and compounds found in certain foods. They act as a food source for the beneficial bacteria in your gut, helping them thrive and maintain a healthy balance.[2] [3] 
  • Probiotics: These are live microorganisms or “friendly” bacteria and yeast that help support a balanced gut microbiota. They keep the bad bacteria at bay while supporting your body’s digestive and immune health, among other benefits.[3]

    2. They’re Crucial for Gut and Overall Health

    In a nutshell, prebiotics act like fertilizers that stimulate the growth of probiotics in your gut. Both are required to support a healthy gut. How exactly do prebiotics and probiotics do this? Well, here is some basic education:

    Prebiotic benefits

    • Gut Health: Prebiotics support the growth of beneficial gut bacteria, like Bifidobacteria and Lactobacilli, promoting a balanced and diverse gut microbiota for better digestion and overall gut health.[2]
    • Immune System: By fostering a healthy gut microbiome, prebiotics also influence the immune system, potentially enhancing your body’s ability to defend against infections and immune-related disorders.[2]
    • Metabolic Benefits: Prebiotics may contribute to metabolic health by helping regulate blood sugar levels and influencing appetite and energy balance, offering potential advantages for weight management.[2] 

    Probiotic benefits

    • Digestive Health: Probiotics promote a balanced gut microbiota, enhancing digestion. They also may help with digestive issues like irritable bowel syndrome (IBS).[2]
    • Immune System: A balanced gut microbiome also helps positively influence your body’s immune function, helping regulate your immune response and reducing the risk of infections or conditions like “leaky gut”[4]
    • Mood and Mental Health: Probiotics may also contribute to mental well-being by influencing your gut-brain connection, potentially impacting conditions like anxiety and depression.[1] [2]

    The exciting part about this list of benefits is that it continues to grow! With every new research study, we get closer and closer to understanding the complexity and wonder that is our microbiome.

    3. You Can Get Prebiotics & Probiotics From Your Food

    To maintain all those health-supporting functions, you need a diet rich in both prebiotics and probiotics. But where can you find them?

    You’ll find prebiotics in foods like whole grains, vegetables, fruits, legumes, nuts, and seeds. The three most common types include dietary fibers like inulin, pectin, and resistant starch. But you might also see terms like galactooligosaccharides (GOS), fructooligosaccharides (FOS), oligofructose, or chicory fiber on the back food label.[4] A diversity of prebiotics is crucial for optimal health. Here is a list of prebiotic fiber foods:[2] [3]

     

    • Inulin: asparagus, chicory root, garlic, Jerusalem artichokes, leeks, onions, soybeans, yams  
    • Pectin: Apples, apricots, carrots, green beans, tomatoes, raspberries
    • Resistant starches: potatoes, bananas, barley, oats, rice, beans, legumes

    Common probiotics include Lactobacillus, Bifidobacterium, and Saccharomyces boulardii. These microorganisms exist naturally in your body. But you can also find them in a range of foods and supplements:[1] [2] [5]

     

    • Yogurt
    • Cottage cheese
    • Kefir
    • Sauerkraut
    • Kimchi
    • Kombucha 
    • Tempeh 
    • Miso soup
    • Sourdough bread
    • Pickles and other fermented foods 

    You can also find prebiotics and probiotics in supplements and fortified foods like cereal, bread, yogurt, and more. Just look for “fortified with” language on the back label.

    4. Kids Need Prebiotics & Probiotics Too!

    We often talk about the importance of prebiotics, probiotics, and the microbiome in the context of adult health. But what about kids? Adults and kids of all ages rely on a happy gut to stay healthy. Just like adults, kids need a diverse diet rich in prebiotics and probiotics. That’s why breast milk contains a healthy supply of prebiotics and probiotics so that right from the start we’re helping build a healthy microbiome.[7] (Some baby formulas also include prebiotics and probiotic human milk oligosaccharides as well!)

    In general, healthy kids without digestive issues should get their daily dose of prebiotics and probiotics from the foods they’re eating, without the need for supplements.[8] However, sometimes a pediatrician might recommend a prebiotic or probiotic supplement to help increase fiber intake or to help with a specific GI symptom like diarrhea.[6] But as recommended above, please check with your healthcare provider before starting any new prebiotic or probiotic supplements. 

    Here are some of my favorite kid-friendly, microbiome-supporting snacks:

      5. They Can Also Support Athletic Performance

      Lastly, there is ongoing research exploring the potential benefits of prebiotic and probiotic supplementation for everyday exercisers and endurance athletes. Although we have much more to learn in this space, prebiotics can serve as fuel for the existing bacteria in your gut. They can help stimulate the growth of other beneficial bacteria and help with energy production through the generation of metabolites.[9] What athlete doesn’t want more energy during exercise? In sports nutrition research, probiotic supplementation has been shown to decrease the incidence of upper respiratory tract infections and may also support gut health.[10] This is such a fascinating area, so stay tuned for much more on this topic!

      Prebiotics vs. Probiotics: The Bottom Line

      So, here’s the major takeaway: both prebiotics and probiotics are essential for a healthy diet. For most people, you can get all you need from prebiotic and probiotic-rich foods like fruits, vegetables, whole grains, dairy, and fermented foods. But sometimes, a supplement can help fill the gaps, especially if you’re experiencing an illness or treatment that’s impacting your microbiome. Or, if you’re an athlete looking to prep the gut for competition by focusing on gut health! 

      If you are new to prebiotics or probiotics, my recommendation is to start slow. Suddenly introducing a ton of fiber and probiotic-rich foods to your diet could overwhelm your digestive system, causing some boating or gassy discomfort.[4] Start with small amounts and see how your body responds. But overall, a healthy diversity of microbiome-supporting foods can go a long way in keeping you and your body healthy and happy. 

       

      Sources

      1. Probiotics. (2023, October 30). Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/14598-probiotics
      2. What Are Prebiotics and What Do They Do? (2022, March 13). Cleveland Clinic. https://health.clevelandclinic.org/what-are-prebiotics
      3. Zeratsky, K. (2022, July 2). What are probiotics and prebiotics? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065
      4. Collins, J. (2022, September 16). Prebiotics. WebMD. https://www.webmd.com/digestive-disorders/prebiotics-overview
      5. Nazario, B. (2024, January 17). Are there health benefits of probiotics for children? WebMD. https://www.webmd.com/children/are-there-health-benefits-of-probiotics-for-kids
      6. Should My Child Take Probiotics? (n.d.). Children’s Hospital Colorado. https://www.childrenscolorado.org/conditions-and-advice/parenting/parenting-articles/should-my-child-take-probiotics
      7. Should kids take probiotics? (n.d.). Children’s Health. https://www.childrens.com/health-wellness/should-kids-take-probiotics
      8. The pros and cons of probiotics for kids. (2021, March 12). https://www.geisinger.org/health-and-wellness/wellness-articles/2018/02/09/13/53/the-pros-and-cons-of-probiotics-for-kids
      9. Hughes, R., & Holscher, H. D. (2021). Fueling Gut Microbes: A Review of the Interaction between Diet, Exercise, and the Gut Microbiota in Athletes. Advances in Nutrition, 12(6), 2190–2215. https://doi.org/10.1093/advances/nmab077
      10. Pugh, J., Lydon, K., O’Donovan, C. M., O’Sullivan, Ó., & Madigan, S. M. (2021). More than a gut feeling: What is the role of the gastrointestinal tract in female athlete health? European Journal of Sport Science, 22(5), 755–764. https://doi.org/10.1080/17461391.2021.1921853