Prebiotic vs. Probiotic: How to break down Gut Health

Mackenzie Rashid / 4 days
May 2, 2025
0
3 min read

Prebiotic vs Probiotic and what it means for gut health

Gut health is more than just a trend- it’s the foundation of your overall well-being. From digestion and immunity to brain function and mood, your gut plays a major role. That’s where prebiotics and probiotics come in. These two work together like a dream team to balance your microbiome and support a healthy body from within.

But what exactly are they and why do you need both?

Let’s break it down.

What are Prebiotics?

Prebiotics are types of dietary fibers your body can’t digest- but your good gut bacteria can. Think of them as fertilizer from your microbiome. They feed beneficial bacteria, helping them thrive and produce short-chain fatty acids like butyrate, acetate, and propionate, which fuel your gut lining and support your metabolism.

Benefits of Prebiotics:

Promote the growth of beneficial bacteria
Improve digestion and bowl regularity
Support immune function
Enhance mineral absorption (like calcium and magnesium)
May help regulate blood sugar and cholesterol

What Are Probiotics?

Probiotics are live bacteria found in certain foods and supplements that add to the population of healthy microbes in your gut. These are the “good guys” that help restore balance when things go off track- after antibiotics, stress, or a poor diet.

Benefits of probiotics:

Restore microbial balance in the gut
Reduce inflammation
Improve symptoms of IBS, bloating and constipation
Support mental health through the gut-brain connection
May strengthen immunity and protect against pathogens

Why you need Both

Think of your guy like a garden. Prebiotics are the fertilizer, and probiotics are the seed. Without prebiotics, your probiotics won’t thrive. And without probiotics, you won’t get the diverse bacteria your gut needs.

Eating a combination of both helps maintain a strong, resilient microbiome that supports long-term health.

Top Prebiotic foods to add to your diet

These are fiber-rich foods that fuel your good gut bugs:

Chicory root
Dandelion greens
Jerusalem artichoke
Onions
Garlic
Leeks
Asparagus
Bananas (especially green)
Apples
Barley
Oats
Flaxseeds
Avocados
Cocoa
Jicama
Seaweed
Wheat bran
Burdock root
Yacon root
Konjac root

Tip: Eating prebiotic food raw when possible helps preserve their fiber content

Top Probiotic Food to Try

These foods contain live beneficial bacteria:

Yogurt with live active cultures
Kefir (fermented milk or water-based)
Sauerkraut (raw and unpasterized)
Kimchi
Miso
Tempeh
Kombucha
Pickles (naturally fermented)
Probiotic supplements (DS-01, Cultrelle, seed)

Tip: Look for phrases like “live and active cultures” or “Naturally fermented” on labels.

A healthy gut starts with what’s on your plate. Prebiotics feed your good bacteria, while probiotics bring them in and help them flourish.

By incorporating both into your daily routine-from fiber-rich veggies to fermented foods- you’ll improve digestion, boost your immune system, and support a healthier, happier you.