Nutrition Show
Prebiotics vs. Probiotics: What’s the Difference?5 min read Article ContentBut first... Are postbiotics the missing key to gut health? Picture this: The year is 2022. Wellness is the name of the game—and so, it seems, is gut health . You, too, want to optimize your body, so you peruse social media and scroll through the Internet, bracing yourself for the inevitable onslaught. It doesn’t take long: Within seconds, mentions of probiotics and articles underscoring the importance of a balanced microbiome begin hijacking your attention. "You are what you eat," they read. "Or more accurately, you are what you feed the trillions of microorganisms that live in your gut." Dazed, and just a little bit confused, you dig deeper. You’re on a mission and will not be stopped until you find the answers: Is that statement even true? What, exactly, are probiotics? What are these prebiotics they speak of? How do both impact the gut, and how might you use this knowledge to serve your body best? Embarking on the path to better digestive health doesn’t have to be a dystopia—as skeptics who have been in your shoes, we’re here to demystify the process. Keep scrolling to learn the differences between a probiotic and a prebiotic, and why they’re both key components in supporting a healthy gut.* The gut microbiome is shaped by our environment, diet, and lifestyleIn other words, no two are identical—just like individual fingerprints, our microbiome is unique to us, and can change based on what our lives look like at any given moment. For instance, if we're eating a poor diet, experiencing stress, traveling, or taking certain medications, our gut microbiota—aka the microbes that make up our gut bacteria—can get thrown off (and that’s just to name a few causes).* (1,2,4) What are probiotics?According to the World Health Organization, probiotics are living strains of bacteria (often referred to as “good bacteria”) which, when consumed in adequate amounts, provide health benefits to the person ingesting them.* (5,6) Since these types of bacteria are only able to take up temporary residence in the gastrointestinal tract (read: days or weeks at maximum), evidence suggests that in order for probiotics to provide an actual positive impact, they must be consumed on a consistent basis—ideally, daily.* (2,6) Related: Probiotics 101: A Beginner's Guide to Probiotics Sources of probioticsIn addition to taking probiotic supplements, there are many fermented foods you can incorporate:
Although many fermented foods and drinks are associated with healthy diets (and some may even be associated with health benefits!), there’s actually very little evidence that the live cultures that are naturally present can survive the harsh conditions in the stomach and small intestine. (2,10,11) What’s more: Studies also show that fermented foods and drinks typically do not contain proven probiotic microorganisms—which is why taking a high-quality probiotic supplement can be helpful for supporting gut flora.* (2,10,11)
What are prebiotics?In contrast to probiotics, which are live bacteria, prebiotics are not living organisms—they’re nondigestible food ingredients that strategically support the “good bacteria” that already exist in your gut. Certain prebiotics, such as the ones found in complex carbs, feed the probiotic bacteria so it can grow, while others provide support in different ways (such as by singling out “bad bacteria” to free up space for the good stuff). Similar to probiotics, they can come in the form of prebiotic supplements or foods.* (5,6,7,8) In terms of food sources, prebiotics are typically found in complex carbohydrates. (Complex carbs are difficult for our digestive systems to process, and arrive largely intact to the colon, where they act as nutrients for the beneficial bacteria that reside there.)* (2,9) Sources of prebioticsBeyond supplementation, here’s some foods that provide prebiotics:
Bottom line?So, to recap: References:
Meet Our ExpertsThis article features advice and has been reviewed by members of our Science Team. Arianne Vance, MPH, Senior Scientist Arianne Vance is a Senior Scientist at Ritual. She earned her MPH in Epidemiology from UCLA. Her graduate research focused on maternal and child health, with an emphasis on breastfeeding and maternal mental health. She is passionate about sharing her love of science by presenting cutting-edge research in an accessible and engaging way. Arianne Vance, MPH, Senior Scientist Arianne Vance is a Senior Scientist at Ritual. She earned her MPH in Epidemiology from UCLA. Her graduate research focused on maternal and child health, with an emphasis on breastfeeding and maternal mental health. She is passionate about sharing her love of science by presenting cutting-edge research in an accessible and engaging way. Meet the AuthorCourtney Cho, Content Marketing Manager, Writer, Journalist Courtney Cho is a health and wellness writer who has covered a wide variety of industry topics, from the science of nutrition and gut health to clinical testing and greenwashing. After earning her B.A. from The University of North Carolina at Chapel Hill, where she specialized in journalism and reporting, her career has focused on the intersection between clean products, ingredient transparency, and science-backed wellness—and how everyday habits can contribute profoundly to our quality of life. Courtney Cho, Content Marketing Manager, Writer, Journalist Courtney Cho is a health and wellness writer who has covered a wide variety of industry topics, from the science of nutrition and gut health to clinical testing and greenwashing. After earning her B.A. from The University of North Carolina at Chapel Hill, where she specialized in journalism and reporting, her career has focused on the intersection between clean products, ingredient transparency, and science-backed wellness—and how everyday habits can contribute profoundly to our quality of life. ShareWhich is better a probiotic or prebiotic?Prebiotics are a type of dietary fiber that promote the growth of healthy bacteria in your gut. While probiotics are live bacteria that provide health benefits, prebiotics act as food for probiotics and help them survive and thrive. There is some evidence to suggest that prebiotics may help with weight loss.
How do I know if I need probiotics or prebiotics?Probiotics & 5 Signs You Might Need Them. Digestive irregularity. ... . Your sugar cravings are out of control. ... . Your metabolism is a bit slow. ... . You've taken an antibiotic, even if it was a long time ago. ... . You've got some skin issues like eczema, psoriasis, and itchy rashes.. Should you take a probiotic and a prebiotic at the same time?You can take prebiotics and probiotics together. Doing so is called microbiome therapy. Prebiotic fibers help feed and strengthen probiotic bacteria. Taking the two in combination can help make your probiotics more effective.
What are the signs you need probiotics?What Are the Signs You Need Probiotics?. Brain fog, decline in memory, or cognitive dysfunction.. Abdominal pain, stool changes, or excess gas and bloating.. Chronic fatigue and sleep disturbances.. Mood disturbances, depression, or anxiety.. |