Prebiotics vs Probiotics

What is the Difference Between Prebiotics and Probiotics?

We are all becoming increasingly aware of the importance of gut health, but with so much information and so many expensive products claiming quick fixes, it can be hard to work out what we need and who to trust.

We sat down with our Gastroenterologist, Dr Alasdair Patrick, to get some clarity around prebiotics and probiotics. What are they? How do they differ? And which should we be taking?

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What is our Gut Microbiome?

Our microbiome is the ecosystem of trillions of tiny organisms that live in our intestines. It is essentially a garden, made up of bacteria, fungi, and parasites— When the garden is flourishing, we flourish, but when it is out of balance, it can affect our energy, immunity, cognition, bowels, skin, mood, and even cause diseases.

While they sound similar, probiotics and prebiotics are very different and have different roles in the gut. Probiotics are live bacteria that reside in the gut, while prebiotics are the food that nourishes those bacteria. To continue the garden analogy, our gut microbiome is the garden, probiotics are the plants, and prebiotics are the fertiliser. We need both to have a healthy, thriving gut. Probiotics introduce new bacteria into your system, and prebiotics nourish the beneficial bacteria already in your gut.

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What are Probiotics?

Probiotics are often referred to as “good bacteria”. They are live microorganisms that reside in our gut (and other places). Our bodies naturally contain probiotics (strains such as Lactobacillus and Bifidobacterium), but the number, variety, and quality of probiotics can diminish if we are sick, ageing, take certain medications, or our diet is inadequate. Having enough probiotics and having a broad variety of strains is essential to overall health.

Contrary to what you might think, probiotics that are taken as supplements or foods don’t settle in your gut permanently. Instead, they have a "transient" effect—meaning that after you consume them, they perform a specific task and then pass through your system, usually within 2-3 days.

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What Are Prebiotics?

Prebiotics, on the other hand, are fibres that feed the beneficial bacteria that are already in your gut. Like fertiliser, they encourage plants and not weeds to grow. They do this by providing nutrients that are lacking to help cultivate the growth of good bacteria. So, taking a prebiotic helps your body to naturally strengthen the healthy bacteria that it most needs and discourages the growth of bacteria that are unhelpful.

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Should I take a Probiotic Supplement?

Maybe. Not everyone needs to take a probiotic for general "gut health." Since probiotics are naturally present in our gut, probiotic supplements are only helpful if we’re lacking certain strains due to diet, illness, or medication. Probiotics can help to treat specific concerns, but it can be tricky to know exactly which ones you need. It’s important to choose the right probiotic—taking a generic one may not be effective and could be a waste of money.

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Should I take a Prebiotic supplement?

Yes. Since prebiotics act like fertilisers, they don’t need to be tailored to you. A good prebiotic enhances the environment in your gut, helping to nourish and strengthen your naturally occurring probiotic bacteria.

Prebiotics also boost mineral absorption, improve bowel function, support metabolism, and aid in weight loss. They can even reduce hunger.

Additionally, a quality prebiotic can help prevent the spread of harmful bacteria by limiting the nutrients they need to thrive, therefore protecting your gut from their colonisation.

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Can Prebiotics help my Gut Health?

Scientists largely agree that prebiotics support digestion more effectively than probiotics. Adding prebiotics to our diet helps increase both the quantity, health, and diversity of beneficial bacteria in our gut.

When choosing a prebiotic, it is important to note:

✔️ All prebiotics are fibres, but not all fibres are prebiotics. So choose a fibre supplement that is also a prebiotic.

✔️ Many prebiotics are high in FODMAPs, so if you have gut issues, choose a prebiotic that is Monash Certified as low FODMAP.

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What is the take home message?

Probiotics and prebiotics are different things with different jobs in our guts. Both can be helpful supplements to take, especially if you have gut concerns. If you have been sick, have a poor diet, or take certain medications, then a probiotic may be beneficial, but don’t just buy a generic probiotic—they are expensive, and it's important that it's a strain that you actually need. Investigate which bacteria you may be lacking and find a probiotic that is best suited to your issues. There are tests available that can help you determine which probiotics you are lacking, or speak with your doctor.

If you know you lack fibre (and 95% of us don’t get enough fibre), then you won’t be getting enough prebiotics, and your good bacteria won’t be getting enough fuel to stay healthy. Choose a good quality prebiotic fibre (remember to watch for FODMAPs) and take it daily.

Treat your gut garden well; weed, fertilise, and cultivate, and you should notice improvements in all aspects of your health.

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