Probiotics vs. Prebiotics: What You Need to Know

~Written by Archi Dasgupta

Reviewed by Shannon Grant-Hailey, RD, CDN

1) Introduction

On social media, we often hear terms like probiotics and prebiotics, but it’s important to understand what they actually mean and how they support gut health. The bacteria in your gut are not just passive residents—they actively contribute to essential functions, from breaking down food and absorbing nutrients to supporting your immune system and even influencing mood. Probiotics are live ‘good’ bacteria that help maintain a healthy balance in your gut, while prebiotics are the fibers that feed these bacteria and allow them to thrive.

2) What Are Probiotics?

Probiotics are often called “friendly bacteria”—and for good reason! These live microorganisms naturally live in your gut, where they play a key role in keeping things running smoothly. From aiding digestion to maintaining a healthy balance of bacteria, probiotics also help protect you by crowding out the “bad” bacteria and stopping harmful pathogens from making their way into your bloodstream. The best part? You don’t need to rely solely on supplements to get your probiotic fix. Many everyday foods are naturally rich in these beneficial bacteria. Think yogurt, kefir, kimchi, miso, pickles, and kombucha—all tasty (and gut-friendly) additions to your diet. If you’re someone who struggles with digestive issues or overall gut health, incorporating probiotics into your routine may be worth considering. As always, everyone’s body is different, so it can be helpful to talk to a healthcare professional about what works best for you.

3) What Are Prebiotics?

If probiotics are the friendly bacteria living in your gut, then prebiotics are the food that keeps them alive and thriving. Prebiotics are a type of non-digestible fiber—meaning your body can’t break them down, but your good bacteria can. Think of them as fertilizer for your gut garden: they encourage healthy bacteria to grow, multiply, and do their job more effectively.

Unlike probiotics, prebiotics aren’t living organisms. Instead, they’re naturally found in foods you might already eat every day, like garlic, onions, bananas, asparagus, and even seaweed. By including more of these foods in your diet, you’re essentially feeding the probiotics and helping them maintain balance in your digestive system.

4) Conclusion

Both probiotics and prebiotics play essential roles in supporting a healthy gut. Probiotics introduce beneficial bacteria, while prebiotics provide the nourishment these bacteria need to thrive. Together, they create a balanced, resilient microbiome that supports digestion, immunity, and overall wellness.

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