Probiotics vs. Prebiotics: What Do You Really Need?

Probiotics vs Prebiotics Breakdown – What they are, how they benefit your gut and how to get more.

Spring is (finally) here, and it’s the perfect time to think about the changes you’ve been meaning to make in 2024. Maybe you vowed to push yourself this year. Perhaps, you’re following the trend of purposeful, impactful wellness moves like slow fitness.

Whether you’re ready to upgrade your wellness or switch to something a little different, there’s a trend out there that can benefit us all: gut health.

If you’ve ever gone down the gut health rabbit hole, you know how quickly things can get confusing. There are so many factors at play and still so much room (read: need) for research. As with most things related to nutrition, the information is not black and white. Join the pushy marketing to “buy this product” or “follow this gut health regimen” and well, where do you start?

Let’s take it back to basics, starting with probiotics and prebiotics.

Prebiotics vs. Probiotics

You’ve heard of them, but what’s the difference? Do you need to fill in one or the other? Both?

What are probiotics?

You have billions of microbes living in your gut, including bacteria, viruses, fungi and more. It sounds bad, but these all play a role in gut health, which affects the entire body. Some germs promote disease, while others fight it. Ultimately, balance is key.

Probiotics are the “good guys” when it comes to gut balance. These bacteria help fight the “bad” and maintain balance.

How to get more

You can get probiotics from food or from a supplement. Here are some food sources:

• Yoghurt
• Kefir
• Hate
• Tempeh
• Kombucha
• Kimchi
• Sauerkraut

As more people prioritize gut health, some wellness brands have begun fortifying products with probiotics. Example: Sculpt & Debloat Protein Powder!

When buying yogurt or anything fortified with probiotics, be sure to look for “live and active cultures” on the label. The two most common strains of probiotic bacteria you will see are lactobacillus acidophilus and Bifidobacterium bifidum.

Taking a supplement is the most convenient way to increase your probiotic intake. You will most often see the two strains I mentioned above, as well as some other types. For some conditions, your healthcare provider may recommend targeting certain strains. Again, look for “living and active cultures.” Look for at least 1 billion Colony Forming Units (CFU) per dose (and ask your provider if you want a more personalized recommendation on how much to take).

But do you need more?

A nutritionist’s favorite phrase: It depends. 😀

Increasing your intake of probiotics (via food or supplement) can they play a beneficial role in immune health, metabolic function (blood sugar, lipid levels, etc.), cancer prevention, brain function, allergies, and more.

In addition, certain conditions, lifestyle factors and medications reduce the beneficial bacteria in the gut. Taking probiotics can also help relieve symptoms from certain conditions. Some examples:

• Gastrointestinal conditions such as irritable bowel syndrome and ulcerative colitis
• Use of antibiotics
• Stress
• Lack of diversity in diet (ie not eating lots of fruit and vegetables)
• Smoking and/or drinking

In general, healthy people eat probiotic-rich foods regularly to support gut health. But if you’re on a mission to optimize your gut health, it doesn’t hurt to talk to your provider about trying a supplement.

What are prebiotics?

Shift gears to prebiotics! These are compounds that “feed” the good bacteria in the gut so they can flourish and fight harmful microbes. When broken down, they produce short-chain fatty acids (SCFAs), which provide energy to cells lining the large intestine, protect against digestive disorders, and fight inflammation. Prebiotics do not stop their action in the gut. The SCFAs they produce also travel through the bloodstream to benefit organs throughout the body.

How to get more

Two of the most common prebiotic compounds found in foods include fructo-oligosaccharides and galacto-oligosaccharides. You can find them at:

• almonds
• Linseed
• Legumes
• Bananas
• Oats
• Garlic
• Banana
• Asparagus
• Seaweed
• Microalgae

…and more! However, the concentration in food is not really very high. In some cases, it may be helpful to try a probiotic supplement. When you look at a supplement label, you’ll see ingredients like inulin, butyrate, oligosaccharides, and lactulose.

Do I need more?

Are prebiotics really worth your time or just another fad? Again, it depends. Prebiotics can reduce inflammation, support the immune system and improve your mood. If you eat a fairly varied diet with plenty of fiber, a prebiotic supplement is probably not necessary. If you want to boost your intake of prebiotics for gut health, it’s safe to try a supplement.

A good place to start for gut health

Look. I realize that “gut health” has become a buzzword in nutrition. But this is a trend I can definitely get behind. If nothing else, knowing the basics about probiotics and prebiotics should motivate you to incorporate more variety and more plant-based foods into your diet. For most of us, that’s really the point. Don’t let gut health get the better of you!

If you decide to try a supplement, start slow and let your provider guide you in choosing the best strain and dose for your needs.

Have other questions about probiotics vs. prebiotics? Let me know in the comments!