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Prebiotics vs. probiotics — which to choose for gut health?

You may have heard about gut health. But do you know which foods and products can help support your gut?

Published: February 22, 2024 |8 minute read

Written by: Jessica Sebor

Person holding a shopping basket as they are picking out an apple from a wide variety of fruits at the grocery store.

There’s an old saying: The way to a person’s heart is through their stomach. That’s true in more ways than one.

Tiny bacteria and other organisms live in your stomach and digestive tract. They’re collectively known as the gut microbiome. They can affect your heart health, as well as your metabolism, mood, immune responses and much, much more.1

So how can you help the microbiome stay healthy? That’s where probiotics and prebiotics can come in. Here’s what to know about these two food components.

In this article:

What is the gut microbiome?

“The gut microbiome is a community of trillions of tiny living organisms,” says Mascha Davis, MPH, RDN, who wrote the book Eat Your Vitamins.2,3 “It plays a crucial role in your health.”

The gut microbiome starts to develop when we’re still in the womb.4 It grows with contact to microbes during birth and breastfeeding and is shaped by genetics. By age five, the system has mostly formed,5 but it can continue to change thanks to lifestyle and diet, as well as factors like surgery, antibiotic treatment and infections.6

So what does our gut microbiome do? For one thing, it helps break down and absorb nutrients. But it has a much broader impact on the body, too. “The immune system, brain and many other body systems all rely on a healthy and diverse gut microbiome,” says Haley Bishoff, RDN, owner of Rūtsu Nutrition in Las Vegas.7

What do probiotics do?

Probiotics are live microorganisms that may support a healthy microbiome.8 They commonly include Lactobacillus and Bifidobacterium —so-called good bacteria — and Saccharomyces boulardii, a yeast. These occur naturally in our gut,9 and they’re also available in certain foods and supplements.

Introducing probiotics may help rebalance the gut microbiome. Some bacteria may help with digesting food and nutrient absorption or may produce vitamins.10,11,12 “Introducing good bacteria into the gut creates competition between different types of flora and can push out harmful bacteria,” says Tina Marinaccio, RD, the owner of Health Dynamics LLC.13 There are also potential benefits when using probiotics with conditions like Crohn’s disease, diarrhea, irritable bowel syndrome and ulcerative colitis.14,15

Are probiotics good for you?

Studies have been done to determine whether supplementing your diet with certain probiotics can help with various health conditions. But science has not yet confirmed a definite benefit.16,17

What are probiotic foods and products? 

A probiotic contains microorganisms. As far as foods go, “live” foods (foods in which an active fermentation process has happened) are a good place to look. During fermentation, bacteria feed on sugar and starch. The process promotes different types of good bacteria as well as enzymes that may be helpful for gut health.18

While not all fermented foods contain probiotics, good food sources of probiotics include the following: 

  • Kimchi, a spicy Korean cabbage
  • Kefir, a fermented milk drink19
  • Kombucha, a fermented tea drink20
  • Miso, a fermented soybean paste21
  • Pickles and sauerkraut, when found in the refrigerated section of the store
  • Sourdough bread22
  • Yogurt

Probiotic supplements* could be another option.23  “Supplements can be an excellent way to increase your intake of probiotics,” says Davis. Be sure to speak with your health care provider before starting or stopping any type of supplement.

Marinaccio recommends looking for brands that offer blister packs.24  Some options include the following:

With so many options to choose from, Davis explains it’s best to consult a gastroenterologist or dietitian who specializes in gut health. Different products have different doses and bacterial strains.27

What are prebiotics?

Prebiotics, in a sense, support probiotics. While only one letter away from probiotics, prebiotics come from different food sources. Instead of containing microorganisms, prebiotics typically contain dietary fiber. This fiber acts as food for probiotics and microbes in the gut. “Eating foods rich in prebiotics can help make the digestive tract work better overall and feed the healthy gut bacteria,” says Bishoff.28

The effects of prebiotics reach beyond the digestive system. When fiber-based prebiotics break down, they form short-chain fatty acids.29 These fatty acids have antimicrobial and anti-inflammatory properties and can play an important role in maintaining gut health.30

What are prebiotic foods and products?

Prebiotics are often found in fruits, grains, nuts, seeds and vegetables.31 “This is a friendly reminder to incorporate a wide variety of high-fiber, plant-based foods in their natural form,” says Bishoff. Sources of naturally occurring prebiotics can include the following:

You can also get prebiotic supplements — and again, always speak with your health care provider before starting or stopping any type of supplement.

For prebiotic options, Metamucil psyllium fiber premium blend supplement has a sweet orange flavor when mixed with water, while Konsyl daily psyllium fiber powder is a flavorless option and mixes well with hot tea.

You can also choose a two-in-one supplement, containing prebiotics and probiotics. Olly Probiotic + Prebiotic vitamins, CVS Health Everyday Care probiotic capsules and Physician’s Choice Prebiotic Probiotic all contain prebiotics.

The difference between prebiotics vs. probiotics

Prebiotics and probiotics are two strategies you can use to support your gut health. Probiotics are living microorganisms that you can add to the community of good bacteria in your digestive tract. Prebiotics are the food that the good bacteria needs to help support its activity.38

Remember, look for prebiotics in fiber-dense, plant-based foods. For probiotics, the best sources are foods that go through a live fermentation process.39,40 For those who struggle to get enough prebiotics and probiotics from their diet, taking supplements (in consultation with your health care provider) is an option, too.

The takeaway: Prebiotics and probiotics work together to help support a healthy gut.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.