The material provided below is for informational purposes only. It is not intended to replace the diagnosis or treatment by a qualified healthcare professional. You should always seek medical advice before consuming any new medicines or supplements.
Our digestive tract houses a complex community of microorganisms and their functional genes, collectively known as the gut microbiome. This vast ecosystem begins to develop early in life and is affected by the things we are exposed to, such as method of birth, breastfeeding, and antibiotics, and our lifestyle choices (diet, exercise, and sleep). Each person’s gut microbiome has a unique mix of bacteria, viruses, fungi, and other microscopic life forms that impact our health, either positively or negatively.
Both prebiotics and probiotics play pivotal roles in maintaining digestive health, however, these terms are often confused or misused. This article aims to clarify these terms, explore the differences between them and explain why both are essential for a balanced digestive system. Understanding their differences and synergies can empower us to make informed decisions about our diet and overall well-being.
What are Prebiotics?
Although the term has been used since 1995, The International Scientific Association for Probiotics and Prebiotics (ISAPP) updated the definition in 2017 as “a substrate that is selectively utilized by host microorganisms conferring a health benefit”.1 In other words, prebiotics are components in foods that feed the “good” microorganisms - either those that already populate our gut or those we get from our diet and from taking supplements.
There are various types of prebiotics including non-digestible carbohydrates and dietary fibers. While fiber is one type of prebiotic, not all prebiotics are fiber, and not all fibers are prebiotics.
When prebiotics enter your colon, they are fermented by microorganisms. This process is beneficial to your gut health because it supports the growth of beneficial bacteria and creates a variety of other byproducts that provide energy to the cells that line the digestive tract, helping with mucus production and supporting immune function. But different microorganisms may use different prebiotics, thus consuming a variety of prebiotics from foods and supplements is the best way to stimulate the growth of beneficial bacteria.
What are Probiotics?
The United Nations Food and Agriculture Organization (FAO) defines probiotics as “live microorganisms that when administered in adequate amounts confer a health benefit on the host”.2 In other words, probiotics are live microorganisms, predominantly bacteria, that help maintain or improve the “good” or “friendly” bacteria in the gut and other parts of the body, ultimately impacting our health.
Technically, the term “probiotics” comes from the Latin word “pro”, meaning “for”, and the Greek word “biotic”, meaning “life”, - which together translate to “for life”.
Probiotics can restore the natural balance of gut bacteria that can be disrupted by poor diet, stress, or after taking antibiotics. Thus, taking probiotics ultimately supports a strong gut barrier and digestive and immune health. Plus, emerging research suggests that probiotics may have broader benefits, such as supporting brain health and mood (linked to the gut-brain axis) as well as heart health, metabolism, and weight management.3
Sources of Prebiotics and Probiotics
For a food component to be classified as a prebiotic, it should not be absorbed in our gut, should be resistant to stomach acid, must be fermented by and selectively stimulate either the growth or activity of intestinal bacteria.
Food Sources
While prebiotics naturally exist in some foods such as asparagus, onions, garlic, beans, honey, human and cow’s milk and seaweed, there are often present in low or unknown amounts. Also, many foods that are high in prebiotics, such as artichokes and beans, aren’t a regular part of many people’s diet.
You may have heard that fermented foods are rich sources of live and potentially beneficial probiotics. While these foods are made by the growth and metabolic activity of live microbial cultures, many of them, such as sourdough bread, some commercial pickled foods and yogurts are submitted to pasteurization and other processes that ultimately kill the live bacterial cultures that may have been present in the product beforehand.
While these foods might provide health benefits, they are not considered probiotic sources. Even when they do contain live cultures, such as many cheeses, kimchi and sauerkraut or even unfermented foods that have added microorganisms, the specific strain or strains are typically unknown.
While there are hundreds of strains in existence, only a small percentage of them been tested in clinical studies for their ability to confer specific health benefits, such as better digestion or immune health. The amount of probiotic contained in each serving of these foods and their ability to resist degradation in the stomach or small intestine is also unknown. Whether these foods are truly probiotics depends on their specific strains, the levels they contain and whether they are alive when consumed and survive in the gut.
Dietary Supplements
One way to overcome these unknowns is through dietary supplements. You may benefit from taking supplements containing prebiotics and probiotics to help balance the friendly bacteria in the gut, to help with occasional diarrhea, support mental health, keep your heart healthy, or reduce occasional digestive issues. Supplements offer a convenient alternative for individuals unable to meet their needs through diet alone, by allowing for the direct intake of specific amounts of these beneficial components.
But be careful, many supplement brands claim benefits for their products but lack the scientific proof that they work. Therefore, when considering prebiotics and probiotics for health benefits, it is important to select ingredients and probiotic strains that have been clinically validated and in the right amounts for the specific benefit being targeted. You may want to consider Lactobacillus rhamnosus GG, found in Culturelle® Digestive Daily Probiotic, one of the World’s most clinically studies probiotic strains.
Prebiotics and probiotics work together to foster overall health beginning in the gut, highlighting the importance of both consuming a balanced diet combined with supplementation to maximize their health benefits.
Key Differences Between Prebiotics and Probiotics
The balance of the gut microbiome is essential for optimal nutrient absorption and smooth digestion. While both prebiotics and probiotics contribute to this balance, they do so in different ways. When wondering about the difference between them, it may help to remember some of the following factors:
They Function Differently
While probiotics are live bacteria that may colonize the gut and directly impact the composition of our gut microbiome, prebiotics are food components that feed the live bacteria in our gut. When adequately fed, the “good bacteria” can then produce substances that maintain the gut barrier and support digestive and immune health. Can you tell how the symbiotic relationship between them is important for our health?
One Is Alive, and the Other Is Not
Another critical distinction between prebiotics and probiotics is that probiotics are live organisms and prebiotics are not. As you can probably imagine, since probiotics are live bacteria, it is crucial for their effectiveness that upon digestion, they survive the digestive tract and reach the colon where they are needed to support gut health.
Lactobacillus rhamnosus GG, found in Culturelle® Digestive Daily Probiotic, has been shown to survive stomach acid, ensuring that it reaches the intestines where it can exert its beneficial effects.4
One Is More Sensitive to Temperature and Storage Than the Other
The stability of both prebiotics and probiotics under different conditions presents another notable difference between them. Prebiotics are more resilient to temperature and pH, resulting in longer shelf life and ensuring their effectiveness when they reach the colon.
In contrast, since probiotics are live organisms, they require specific conditions to maintain their viability. They must be stored properly and are sensitive to environmental factors, such as heat which can affect their longevity and potency. This difference underscores the importance of handling probiotics carefully to maintain their beneficial properties.
Should I Take Prebiotics, Probiotics or Both?
While both prebiotics and probiotics contribute to the balance and growth of beneficial gut bacteria and have been linked to positive digestive and immune health outcomes, they work together and depend on each other, so consuming both prebiotics and probiotics can help ensure you are giving your body what it needs to support overall health.
Although it's generally ok to take one without the other, you may not experience the full benefits of a balanced microbiome without introducing both prebiotics and probiotics. Essentially, while prebiotics can support the health of your existing gut flora, if you don’t incorporate probiotics, you will only be supporting your existing beneficial gut flora. On the flip side, opting for a probiotic supplement with prebiotics helps ensure the live and beneficial bacteria in your gut thrive.
About Culturelle® Probiotics
Culturelle® Digestive Daily Probiotic is a premier choice for digestive health support due to its clinically validated formula. It uniquely combines a highly effective probiotic strain known as Lactobacillus rhamnosus GG and prebiotics. Together, they promote a healthy gut microbiome and work with your body to support your digestive and immune defenses.
The Lactobacillus rhamnosus GG strain is one of the most studied probiotics and has been shown to survive stomach acid, ensuring that it reaches the intestines where it can exert its beneficial effects.
Additionally, Culturelle® Probiotics is committed to purity and potency, making it a safe and trustworthy option for those looking to enhance their digestive health naturally.*
The Bottom Line
If you aren’t making a point to include prebiotics and probiotics in your diet, you may want to consider making some changes. Both work together to support the balance of beneficial gut bacteria – and having a healthy gut microbiome can result in better digestive health, immune health and much more.
When considering a supplement, opting for one that is clinically validated and provides both prebiotics and probiotics with guaranteed purity and potency through expiration (not at time of manufacture), like Culturelle® Digestive Daily Probiotic gives you a one-two punch in the health department.
https://pubmed.ncbi.nlm.nih.gov/28611480/
https://pubmed.ncbi.nlm.nih.gov/24912386/
https://pubmed.ncbi.nlm.nih.gov/30741841/
https://pubmed.ncbi.nlm.nih.gov/30741841/
