Key Takeaways

Prebiotics feed the helpful bacteria in your gut, while probiotics introduce new live bacteria.

Eating a mix of prebiotic and probiotic foods supports digestion and overall gut health, but their health benefits go way beyond just that. That's because gut health actually intersects with mental and physical facets of your body in more ways than you might think.

Prebiotic or probiotic supplements can help, but whole foods are truly the best source of prebiotics and probiotics. Probiotic rich foods like yogurt are delicious and don't need much preparation.

If you've ever googled anything about gut health, two terms pop up: prebiotics and probiotics. Maybe you've heard this or that food is a probiotic, but what exactly is that?

In this article, we'll take a quick look at probiotics and prebiotics for anyone looking to improve digestive health, support immune function, or enjoy other health benefits.

Prebiotics Versus Probiotics, In Short

Probiotics are foods or supplements that add live bacteria to the digestive tract, improving microbial diversity.

Prebiotics are like food for the gut bacteria that already live in your gut.

So while both prebiotics and probiotics contribute to a balanced gut microbiome, they serve different roles. Of course, the ideal diet includes both prebiotics and probiotic foods, which ensures a well-supported digestive tract full of helpful bacteria. But why care about this in the first place?

Both Help With Digestive Health

Your gut microbiome influences a whole lot more than you might think. There's actually neurons around your gut, and so many that some scientists call it your "second brain"! This is often called the gut-brain axis, but there's more to it than that.

Prebiotic and probiotic foods have many beneficial effects, including:

Improved Digestive Health: Supporting a diverse gut microbiome can help prevent digestive issues like bloating, constipation, and diarrhea. That's because the bacteria actually help you digest things you otherwise wouldn't be able to.

Better Mental Health: Every year more research suggests a strong connection between gut and mental health, with a systematic review of many studies linking taking probiotics to reduced anxiety and depression. This is all about the gut-brain axis we mentioned before.

Enhanced Immune Function: Studies show a healthy gut plays a crucial role in protecting the body from harmful pathogens. This seems to be because a gut full of beneficial bacteria and live microorganisms helps keep the body's internal balance, often called homeostasis.

Reduced Inflammation: Chronic inflammation has been tied to numerous diseases and is oftentimes at the bottom of many health issues. We know from studies that a well-balanced gut can help regulate inflammatory responses.

Support for Irritable Bowel Syndrome (IBS): Some studies show that taking probiotics may help manage symptoms of irritable bowel syndrome, improving overall health. Same goes for taking prebiotics.

But What Exactly Are Probiotic Foods?

Probiotics are foods that contain microorganisms, mainly live bacteria, generally produced from fermentation. The bacteria found in many probiotic foods populate the digestive tract, aiding in digestion and reducing inflammation.

We call all the microbes in your intestines the gut microbiome. Probiotics play a critical role in restoring balance to it, especially after disruptions caused by antibiotics. While you can get probiotic supplements, many people prefer just eating probiotic foods such as:

Yogurt made with active cultures.

Kefir, which has bacteria because it's made from fermented dairy.

Sauerkraut and kimchi, both made from fermented foods.

Tempeh, a fermented soy product.

Miso and kombucha, both known for their probiotic content.

Prebiotic and Probiotic Foods

As you can see, these are not so shabby. Probiotics are usually fermented because the process encourages bacteria to thrive, adding taste. But what about prebiotics?

Prebiotics are foods that feed not you but the helpful bacteria already present in your digestive tract. So unlike probiotic foods, which introduce new live bacteria into your system, prebiotics simply help the bacteria there thrive and multiply! Some prebiotic foods include:

Vegetables and whole grains like onions, garlic, leeks, and asparagus.

Fruits such as bananas, apples, and berries.

Nuts and seeds, including flaxseeds and chia seeds.

Legumes like lentils and chickpeas.

Eating Enough Prebiotics For Gut Health

For most people, getting enough good bacteria from foods is not only possible but ideal. However, some individuals may benefit from prebiotic or probiotic supplements. For instance, antibiotics are literally anti-bacterial, so if you've been taking them for a while, they've probably disrupted your gut.

That's when you should definitely consider taking supplements. Other cases where you should look into supplements are when you follow a restrictive diet that might lack variety or if you're experiencing ongoing digestive issues.

Before taking supplements, it's always best to consult a doctor, as different strains of probiotics have varying effects on digestive health and overall health.

Choosing the Right Probiotic Supplement

Of course, you should always do what your doctor says. If they recommend you start eating many foods you don't like, you're probably going to have to accept it. But if you end up needing them, here are some useful things to know about them:

Different probiotic strain types serve different purposes. Some are better for digestive issues, while others target immune health. The main thing to look out for is the CFU Count. That's short for colony-forming units, which indicate the number of live bacteria per dose. Look for a product with at least one billion CFUs.

Possible Side Effects and Considerations

While generally safe, taking probiotics can cause mild digestive issues, particularly when first introduced. Yup, nature just works like that. The very thing you need to help your digestion can give you a stomach ache for a while. Symptoms may include bloating or gas as the gut microbiome adjusts.

Similarly, excessive prebiotic intake may lead to temporary bloating due to fermentation in the gut. To minimize discomfort, you should increase consumption very gradually and see how your body reacts.

Final Thoughts

If you've skipped all the way to the end, this is what you need to know:

The scientific consensus is that the best approach is a balanced diet that includes prebiotic and probiotic foods. You only really need supplements in special cases, such as after taking antibiotics for a while.

If your focus is gut health, load up on vegetables and whole grains which are prebiotic and will help your microbiome thrive. If you're struggling with digestive issues or recovering from antibiotics, taking probiotics may help restore balance.

The bottom line is that you can aid your immune system and significantly better your health with simple diet changes.