Prebiotics vs. Probiotics: What is the Difference?

Prebiotics. Probiotics. You hear both of these words being thrown around all of the time (almost interchangeably) and wonder, what is the difference between the two? It seems as if society emphasizes the importance of consuming probiotics to promote gut health, but what about prebiotics? Are they the same thing? Are they different? How are they different? I am here to outline the difference between the two and explain why it is important to consume adequate amounts of BOTH for your gut health and overall well-being.

 Let’s start with the Merriam-Webster definition of both.

Probiotic: a microorganism (such as lactobacillus) that when consumed (as in a food or a dietary supplement) maintains or restores beneficial bacteria to the digestive tract. Also: a product or preparation that contains such microorganisms.

 Prebiotic: a substance and especially a carbohydrate (such as inulin) that is nearly or wholly indigestible and that when consumed (as in food) promotes the growth of beneficial bacteria in the digestive tract.

 Okay… if you are anything like me then you probably read the definition of both and STILL can’t fully differentiate between the two. Let’s break it down a little further.

Probiotics are microorganisms that are known as the ‘good bacteria’ in the gut microbiome. Just like with any other organism, probiotics need to eat to thrive. What do they eat? Prebiotics. Prebiotics FEED probiotics. They work together to promote and maintain the beneficial bacteria in the gut microbiome, making it extremely important to consume adequate amounts of both on a daily basis.

 Improving gut health is something that everybody should have on their priority list. Why? Research suggests that gut health can have a direct impact on every organ in the body. A healthy gut microbiome is imperative when it comes to regulating one’s immune system and responding to stress on the body (injury, illness, or infection). Additionally, more and more research is coming forward to suggest that there is in-fact a direct correlation between one’s gut and mental health, given that the gut produces multiple ‘feel good’ hormones in the body (such as dopamine and serotonin). One plus one does in fact equal two in this situation… nourish the gut properly and you’ll have an increase in serotonin and dopamine production. Hence, the gut microbiome plays a pivotal role in one’s overall health and well-being… both physically and mentally.

 The takeaway message here? Eat more probiotics AND prebiotics. Your physical and mental well-being are depending on it.  

Here are some foods to consume that are high in prebiotics:

Garlic

Onion

Asparagus

Artichoke

Oats

Almonds

Banana

Flax

Chicory Root

Beans & Lentils

 Here are some foods to consume that are high in probiotics:

Yogurt

Kefir

Sauerkraut

Tempeh

Kimchi

Miso

Kombucha

Prioritize your gut health.

Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!