Prebiotics vs Probiotics: The Complete Guide to a Healthy Gut

Quick Summary: Prebiotics vs Probiotics

Prebiotics feed the good bacteria in your gut. Probiotics add live, beneficial bacteria to your digestive system.

Together, they are designed to help support digestion, nutrient absorption, and overall gut health.

If you struggle with bloating, constipation, or stomach discomfort, your gut might need some extra support.

Have you ever heard of prebiotics and probiotics?

While their names sound similar, they do very different things. If you’re choosing between prebiotics vs probiotics, neither is better on its own.

Prebiotics feed the healthy bacteria in your gut, while probiotics add new beneficial bacteria. For best results, many people can benefit from both. Using prebiotics and probiotics can help support digestion, nutrient absorption, and overall health.

In this guide, I’ll explain what prebiotics and probiotics are, how they can be beneficial, and where to find them. I'll also cover how to use them for the best results.

What Are Prebiotics?

Prebiotics are types of fiber that feed the healthy bacteria in your gut. Think of them as food for your gut bacteria.

They help the body produce short-chain fatty acids like butyrate, propionate, and acetate. These are important and help fuel the cells deep in our gut. They can also help support digestion, reduce inflammation, and support overall gut health (1).

Prebiotics are found naturally in some foods and in supplements. Ideally, you want to get the most from food, but supplements are there to help when you need them.

What Are Probiotics?

Probiotics are live healthy bacteria that help support the gut microbiome.

You can get probiotics from fermented foods like yogurt, kefir, sauerkraut, and kombucha. You can also get them through supplements.

Key strains include:

Lactobacillus

Can help support a balanced gut microbiome, reduce inflammation, support IBS symptom relief, and prevent infections (2).

Bifidobacterium

Can help support digestion, immune system regulation, regularity, and gut bacterial balance (3).

In supplements, you’ll normally see two main things:

A number of different healthy strains of bacteria
A number of colony-forming units (CFU)

The most important thing to look for in a probiotic supplement is the number of strains it contains. More strains are generally better when it comes to supplement quality.

Having diversity among bacterial strains is vitally important for gut health!

The number of colony-forming units (CFU) is the dose within the probiotic. It’s important, but less important than the number of strains in the supplement.

Feature	Prebiotics	Probiotics
What it is	Indigestible fibers, which feed gut bacteria	Live beneficial bacteria
Found in	Berries, garlic, onions, leeks, asparagus, oats	Yogurt, kefir, kimchi, sauerkraut
Main Functions	Nourishes gut bacteria, aids digestion	Introduces good bacteria, supports the microbiome
Health Benefits	Can help support digestive health, immune function, and appetite	Can help support digestive health, immune function, and gut bacterial balance

What Are Synbiotics?

Some supplements are called synbiotics. These contain both prebiotics and probiotics.

Both work together in harmony to help you create a balanced and healthy gut environment. Prebiotics feed the probiotics in your gut, helping them thrive.

This may help take your digestion, immunity, and overall health to another level.

Why Your Gut Needs Both

A healthy gut depends on the balance between good and bad bacteria.

When your microbiome is off, you may experience:

Bloating and gas
Constipation or diarrhea
Inflammation
Poor nutrient absorption

Taking prebiotics and probiotics together helps restore this balance. It can also help support digestive comfort and the immune system.

Think of it like this:

Probiotics add healthy bacteria to your gut microbiome.
Prebiotics feed those bacteria to help them thrive and help support balance in your gut.

They’re a nice one-two punch when it comes to tackling gut health issues!

Prebiotic Benefits

Prebiotics can help support (4):

Healthy gut bacteria
Immune function
Fullness and weight management
Short-chain fatty acid production, fueling gut cells

Probiotic Benefits

Probiotics can help support (4):

Gut bacterial balance
Digestion and nutrient absorption
Short-chain fatty acid production, fueling gut cells
Immune system function

Best Prebiotic Foods

Add these to your diet to naturally support and feed your gut bacteria:

Avocado
Asparagus
Apple skins
Banana
Berries
Garlic
Leeks
Legumes
Whole grains/oats
Onions
Chicory root

Best Probiotic Foods

Introduce more beneficial bacteria with these fermented foods:

Kimchi
Sauerkraut
Kombucha
Tempeh
Yogurt
Kefir
Miso
Fermented pickles
Soft cheeses
Sourdough bread

When to Take Prebiotics vs Probiotics

There can be many reasons you may want to add prebiotics and probiotics to your diet. I recommend them to pretty much everyone today.

There aren’t many instances where I’ll only recommend one over the other. Most people don’t get enough of either one.

Digestion Support

If you experience issues with digestion, both prebiotics and probiotics may offer support. Both can help support gut health and digestion in several ways.

High Cholesterol

If you have high cholesterol, both prebiotics and probiotics have been shown to help support those numbers (4).

Weight Loss Support

If you’re trying to lose weight, prebiotics and probiotics could be of some help (4). Prebiotic fiber has been shown to help make you full quicker.

This can help with appetite regulation. Probiotics may also be of some help in this area over time, too.

Immune System Function

Did you know 70-80% of our immune system resides in our gut (5)? Both prebiotics and probiotics have properties that can help support the immune system. This can help if you get sick often, or just to help maintain overall health.

Frequently Asked Questions About Prebiotics & Probiotics

What’s the difference between prebiotics and probiotics?

Prebiotics are fibers that feed gut bacteria, while probiotics add live bacteria to the gut. Both are important for the gut microbiome, and neither can replace the other.

Can I take prebiotics and probiotics together?

Yes. They actually work better together than they do alone. Together, they can help support digestion, nutrient absorption, and a healthy gut microbiome.

Can I get enough prebiotics and probiotics from food alone?

Yes, you can get enough from food, but your diet would need to be strict and consistent. Supplements like Opti-Greens 50 can make it easier to support a healthy gut without a complete diet overhaul.

What should I look for in a good probiotic?

The most important factor is the number of strains. More strains of good bacteria equal more microbial diversity. That can be important for your gut microbiome.

Is the number of colony-forming units (CFU) important in a probiotic?

Yes, the number of CFUs is important because it determines if you’re getting an effective dose. However, it’s less important than the number of healthy strains in a probiotic.

Which is more important? Prebiotics vs Probiotics

Both are important in their own right, and neither works better alone than they do together. Most people recommend taking them both together for the best results.

Ready to Improve Your Gut Health?

If you deal with bloating, constipation, or digestive discomfort ... You may be dealing with poor gut health. Prebiotics and probiotics can help support a healthier gut. Pair them with whole foods and the right supplements for the best results.

Opti-Greens 50: Synbiotic with digestive enzymes and nutrient-dense green superfoods.

Multi-Fiber: Prebiotic fiber supplement with 3 types of fiber.

Probiotic: Synbiotic with a 10-strain probiotic with prebiotic fiber to enhance effectiveness.

These supplements are all rock-solid choices to help support overall gut health. They are each designed to help support digestion, immune function, and gut bacterial balance.

Opti-Greens 50 is my number one choice because it combines a handful of powerhouse ingredients in one formula! It has prebiotics, probiotics, digestive enzymes, and a wide variety of green superfoods.

I use it regularly, and it’s been an absolute game-changer in my digestion. There are over 18,000 five-star reviews from others to back it up, too!

Probiotic and Multi-Fiber are also great additions to help support your digestion and gut health. You really can’t go wrong with any of them.

If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.

Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!

References:

(1) Xiong, R. G., et al. “Health Benefits and Side Effects of Short-Chain Fatty Acids.” Foods, vol. 11, no. 18, 2022, article 2863.

(2) Heczko, P. B., et al. “Importance of Lactobacilli for Human Health.” Microorganisms, vol. 12, no. 12, 2024, article 2382.

(3) Chen, J., X. Chen, and C. L. Ho. “Recent Development of Probiotic Bifidobacteria for Treating Human Diseases.” Frontiers in Bioengineering and Biotechnology, vol. 9, 2021, article 770248.

(4) Al-Habsi, N., et al. “Health Benefits of Prebiotics, Probiotics, Synbiotics, and Postbiotics.” Nutrients, vol. 16, no. 22, 2024, article 3955.

(5) Wiertsema, S. P., et al. “The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.” Nutrients, vol. 13, no. 3, 2021, article 886.

ABOUT THE AUTHOR