Are you interested in improving your gut health but unsure where to start? You may have heard about prebiotics and probiotics but are wondering how they can benefit your health and if you can take them together. In this article, we will address all of your questions on prebiotics and probiotics to help you understand their impact on your digestive health.

What are Prebiotics and Probiotics?

First, what are prebiotics and probiotics? Prebiotics, also known as fiber, feed the beneficial bacteria in your gut helping them thrive. Probiotics, on the other hand, are live beneficial microbes found naturally in certain probiotic-rich foods.

When probiotics are consumed they repopulate your gut microbiota. If you think of your microbiome as a garden, the probiotics are the seeds and prebiotics are the fertilizer. These two work together to promote and maintain a flourishing garden, or healthy gut microbiome. 

Where do I find probiotics and prebiotics?

Prebiotics and probiotics are found naturally in certain foods and in supplement form. Probiotic foods are fermented foods. The fermentation process encourages the growth of beneficial bacteria, which, when you consume it, can help populate your gut with good microbes.

A variety of foods such as yogurt, kefir, sauerkraut, kimchi, kombucha, and some dairy products like probiotic cottage cheese are excellent sources of probiotics.

Prebiotics are found in foods such as whole grains, bananas, onions, and broccoli. Prebiotic fibers act as food for probiotics, helping them to survive and multiply in your gut. This can lead to the growth of good bacteria, a healthier balance of gut bacteria, which is essential for healthy digestion, a balanced gut, and promoting overall health, including metabolic health, mental health, and immune function. 

The Benefits of Prebiotics and Probiotics 

Prebiotics and probiotics play different roles in the production of healthy bacteria in the human body. Having both prebiotics and probiotics is recommended to promote a healthy microbiome since they work synergistically to promote optimal gut health.

You do not need to consume them at the exact same time to benefit; however, you can choose to consume fermented vegetables to get both prebiotics and probiotics all at once. 

To get the most benefit from prebiotics, it is recommended to eat a variety of whole food sources so that different types of fibers (and nutrients) can promote a diverse and healthy gut microbiome.

When introducing more high-fiber foods into your diet, start low and slow and increase water intake to avoid any side effects of temporary GI upset or digestive discomfort. 

Should I supplement?

For the best results, it is recommended to get prebiotics and probiotics predominantly from food sources. Fermented foods and prebiotic food sources offer health benefits you don’t necessarily get from supplements. This is because food sources contain additional nutrients that can help the gut bacteria thrive and promote optimal health and wellness.

Additionally, it is a good idea to consume fermented food sources as they may have longer-lasting benefits than dietary supplements. The beneficial effects of probiotic supplements are likely transient, meaning that the beneficial bacteria introduced through supplements may only stay in your gut for a limited time after you stop taking them.¹ 

When it comes to using prebiotic supplements, people often experience GI upset from introducing fiber too quickly. While you can have a similar experience with introducing fiber-rich foods too quickly, this is more commonly experienced from supplements which often contain more non-digestible fibers than food. This emphasizes the importance of a food-first approach to support your gut microbiome.

If you do choose to start a prebiotic or probiotic regimen, it’s crucial to consult with your healthcare provider first and always select high-quality products that have been third-party tested. 

References: 

1: Khalesi S, Bellissimo N, Vandelanotte C, Williams S, Stanley D, Irwin C. A review of probiotic supplementation in healthy adults: helpful or hype?. Eur J Clin Nutr. 2019;73(1):24-37. doi:10.1038/s41430-018-0135-9