Prebiotics vs Probiotics: Your Guide to a Healthy Gut

The Benefits of a Balanced Microbiome

Prebiotics and probiotics work best as a team. A balance of both helps create a strong microbiome — the community of microorganisms in your gut that supports digestion, immunity and more.

When your microbiome stays healthy and diverse, it can:

• Boost satiety, which can help with healthy weight management
• Ease symptoms from digestive issues
• Increase absorption of important nutrients, including calcium and magnesium
• Influence the gut-brain connection, with possible benefits for mood and stress levels
• Strengthen your immune system and reduce the risk of certain infections
• Support blood sugar control and heart health

On the flip side, when harmful bacteria outnumber the good ones, your microbiome can slip out of balance. This disruption can increase your risk for gastrointestinal issues, including:

• Bacterial infections such as Clostridioides difficile (C. diff), which can cause diarrhea and colitis
• Constipation, irritable bowel syndrome (IBS) and other digestive discomforts
• Inflammatory bowel disease (IBD), including Crohn’s disease and Ulcerative Colitis
• Small intestinal bacterial overgrowth (SIBO)

While the evidence is promising, researchers are still uncovering just how much prebiotics and probiotics influence our health. However, we know that when your microbiome thrives, your whole body benefits.

Adding Prebiotics and Probiotics to Your Everyday Routine

Adding prebiotics and probiotics to your diet does not have to be complicated. In fact, small choices throughout the day or adding them to your meals can go a long way to supporting a healthy gut:

• Start your morning with balance — Pair probiotic-rich yogurt with bananas or berries, along with a sprinkle of chia seeds.
• Cook with flavor and function — Garlic, onions and leeks are everyday prebiotics that blend easily into soups, stir-fries and sauces.
• Go whole-grain — Trade white bread or pasta for whole-grain versions or pasta made from lentils or chickpeas to sneak in more prebiotic fiber.
• Swap your soda — A glass of kombucha adds probiotics in a tasty, refreshing way.

Pairing probiotic-rich foods with prebiotic fibers in the same meal creates a “synbiotic effect.” The good bacteria and their fuel work together to keep your gut strong. Over time, it can contribute to better digestion, stronger immunity and a healthier you. Try this healthy, balanced breakfast bowl for a “synbiotic” start to your day. 

Do You Need Supplements?

For many people, the best way to get prebiotics and probiotics is by eating a balanced diet. Fruits, vegetables, beans, whole grains and fermented foods give your gut the support it needs. Whole foods also offer extra nutrients — like antioxidants, vitamins and minerals — that supplements cannot fully replicate.

That said, supplements can sometimes play an important role. You may benefit from a prebiotic or probiotic supplement if you:

• Follow a restrictive diet with limited variety
• Recently took antibiotics, which can throw off the balance of your microbiome
• Struggle with ongoing digestive symptoms or conditions

People who suffer from IBS, Crohn’s Disease, Ulcerative Colitis, or other gastrointestinal disorders, should consult with their physicians to determine if prebiotics and probiotics are safe for their condition.

Keep in mind that not all supplements are the same. The FDA does not regulate many supplement products, so their quality and effectiveness can vary depending on the brand and the bacterial strains used. When in doubt, talk with your physician before making changes. They can help you decide whether focusing on food, adding a supplement or testing is the right next step.