What’s the Difference Between a Probiotic and a Prebiotic?

As research continues to find connections between the gut microbiome and overall wellness, consumers and doctors are increasingly focused on improving gut health. Probiotics and prebiotics are both essential for a healthy gut, but they’re often confused. Understanding the distinct roles of prebiotics and probiotics and how they impact the gut can support smart dietary and supplement choices.

What Are Probiotics?

Probiotics are live, beneficial bacteria and other microorganisms that help the body maintain a healthy, balanced gut microbiome. Research suggests that certain probiotic bacterial strains can improve digestion, support immunity and inhibit growth of harmful bacteria.

Common Probiotic Strains and Their Benefits

Many probiotics share similar health benefits, such as supporting digestion and immune function. Individual probiotic strains and species can also have specific effects. Some reduce inflammation, while others support vitamin synthesis or neutralize toxins. When selecting strains for probiotic supplements, it’s critical to understand the health benefits.

Most probiotic strain types are organized into seven genera. The two most common types are:

• Lactobacilli bacteria ferment carbohydrates and produce lactic acid. They can support digestion, prevent antibiotic-associated diarrhea and ease symptoms of inflammatory bowel syndrome (IBS). Strains in the Lactobacillus rhamnosus and Lactobacillus paracasei species have been shown to reduce atopic dermatitis.
• Bifidobacteria is a beneficial bacterium that helps digest lactose and fiber. Certain strains of bifidobacterium can help ward off infection, reduce cholesterol and prevent intestinal inflammation. Bifidobacterium breve and Bifidobacterium longum have been effective in the treatment of IBS.

Sources of Probiotics

Probiotics are found in certain fermented foods and dietary supplements. Both sources have unique advantages.

Fermented foods that contain probiotics are ideal for supporting overall well-being, gut health and immune function. Foods with beneficial amounts of live bacteria include yogurt, miso, sauerkraut, kefir and kimchi. It’s important to note that post-fermentation processing, such as baking, can destroy beneficial microbes. That’s why sourdough bread isn’t a good source of probiotics.

Supplements are often the preferred option for people with targeted gut health needs. Probiotic formulas typically contain specific strains with defined health benefits — improving digestion, for example, or reducing the symptoms of IBS. They make it easier to measure and ingest an adequate amount of the desired probiotic. Capsules and powders may also be more palatable than fermented food for consumers who are managing gastrointestinal issues.

The effectiveness of a probiotic depends on numerous factors, including how it’s processed and the environment of the gastrointestinal tract. Supplements can provide greater control over these factors, which is helpful when treating specific conditions. Top manufacturers ensure that probiotics are tested, encapsulated and handled carefully to protect bacterial strains and maximize health benefits.

What Are Prebiotics?

Prebiotics are a type of fiber that can’t be digested by the body. They serve as food for the beneficial bacteria in the gut, stimulating growth and maintaining a healthy microbial balance. By helping beneficial bacteria thrive, prebiotics support improved digestion, immune function and nutrient absorption.

Different types of bacteria feed on different substances. Inulin compounds promote Bifidobacterium and Lactobacillus growth. Fructooligosaccharides (FOS), which are prebiotics commonly used in no-calorie sweeteners, can increase Bifidobacterium levels. Consuming a wide range of prebiotics is one way to encourage a diverse gut microbiome.

How Prebiotics Support Gut Health

Prebiotics are non-digestible — they remain intact as they pass through the stomach and small intestine. When they reach the colon, prebiotics are fermented by bacteria. This process produces a variety of metabolites. One common byproduct is short-chain fatty acids, which the body uses to maintain the intestinal barrier, reduce inflammation, absorb nutrients and support immune response. Research also suggests that these acids may also help regulate diseases such as diabetes.

Sources of Prebiotics

Prebiotics occur naturally in many plants; they’re also available in supplement form. Common food sources include whole grains, tomatoes, berries, green vegetables, bananas, onion, garlic and asparagus. People who eat fiber-rich diets often have a higher microbiome diversity, which increases protection against harmful pathogens.

The easiest way to consume enough prebiotics is to eat a varied diet that includes multiple fiber sources. Prebiotic supplements may be used to address specific concerns or health conditions. They can also support gut health for people who are allergic to common prebiotic food sources.

How Probiotics and Prebiotics Work Together

Probiotics and prebiotics work together to balance the microbiome. Prebiotics nourish the probiotics in the large intestine, ensuring they have the fuel to perform key functions.

Because both substances are critical for maintaining gut health, consuming them together can enhance their benefits and promote digestive health. Yogurt and fruit are one example. Prebiotic fructooligosaccharides, which occur in fruits such as raspberries, nectarines and bananas, can help maintain the probiotics in the yogurt.

The Synbiotic Effect: Why They Work Best Together

When certain probiotics and prebiotics are consumed simultaneously, they form a synergistic relationship called the synbiotic effect. The prebiotic helps the probiotic survive, but more importantly, it enhances the probiotic’s benefits.

When probiotics are taken without prebiotics, they may be less likely to thrive in the body. That’s why synbiotics are so powerful — they produce a cumulative benefit that’s greater than the sum of the individual benefits. Studies show that synbiotic supplementation can help increase levels of beneficial bacteria, improve digestive health and build a more balanced and resilient gut microbiome.

The Role of Probiotics and Prebiotics in Gut Health

Probiotics and prebiotics both play important roles in long-term gut health. Probiotics increase the levels of beneficial bacteria in the body; prebiotics provide the food they need to thrive. A balanced intake can help build and maintain a diverse, stable microbiome.

Bactolac Pharmaceutical, Inc., is a trusted manufacturer of high-quality prebiotic, probiotic or synbiotic supplements. Contact us today to discuss your supplement production needs.