Though they share many similar-sounding terms, prebiotics and probiotics are fundamentally different. A probiotic supplement contains live microorganisms that provide health benefits when consumed in sufficient quantities. Prebiotics are, on the other hand, substances selectively utilized by microorganisms to provide health benefits to the host. Synbiotics, a combination of the two concepts, also exist. Knowing the differences between prebiotic vs probiotic will help you find your way among the crowded gut health supplement market. Moreover, this knowledge will help you buy according to your needs rather than simply because the product has "gut" written on its package.
PREBIOTIC VS PROBIOTIC: WHICH DO YOU NEED?
In general, the difference is explained as follows:
Prebiotic supports beneficial microorganisms.
Probiotic provides specific live microorganisms.
As per the definition by the National Center for Complementary and Integrative Health, prebiotics are food components which are nondigestible and stimulate desirable microorganisms, while probiotics are live microorganisms which can provide health benefits when taken in sufficient amounts.
In other words, when you compare prebiotic vs probiotic, you should know that you are dealing with different things.
What Is A Prebiotic Supplement?
A prebiotic supplement provides a substrate selectively utilized by some microorganisms. Many prebiotics are types of dietary fibers; however, not all dietary fibers can be regarded as prebiotics.
Commonly studied prebiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).
Since prebiotics are basically food for chosen microorganisms and can affect the composition and/or activity of the gut microbiota.
Therefore, a prebiotic supplement can be helpful when someone aims to increase the intake of a particular prebiotic.
What Is A Probiotic Supplement?
A probiotic supplement includes live microorganisms that can provide health benefits when consumed in sufficient amounts.
However, "probiotic" does not mean one type of bacteria. Different strains can have different effects. Evidence of the efficacy of one strain/combination cannot be applied to each probiotic supplement.
This fact is crucial when comparing various supplements.
Be sure to check the genus, species, and strain (where applicable), as well as the quantity and scientific evidence of the intended use.
Is Prebiotic Vs Probiotic An Either-Or Choice?
No, not necessarily.
Prebiotic and probiotic foods could coexist in a healthy dietary plan.
Indeed, many plant-based foods are high in fermentable fibers, while fermented foods might contain live microorganisms depending on the way they were produced and handled.
The question becomes relevant only when you choose a targeted supplement.
Which one you need to choose depends on your goal, the ingredients of the supplement, and the available scientific evidence.
What Is A Synbiotic?
Synbiotics are not merely the combination of a prebiotic and probiotic in the same bottle.
According to the definition offered by the International Scientific Association for Probiotics and Prebiotics, a synbiotic is a mixture of live microorganisms and substrates selectively used by host microorganisms, providing health benefits.
There are two main types of synbiotics, complementary and synergistic.
The basic idea is that the components of the product are designed to work together, and this is what makes synbiotics different from a mere combination of prebiotic and probiotic, making them an interesting product category.
Is A Synbiotic Better Than A Probiotic?
No, not necessarily.
The fact is that a synbiotic could be designed to produce a certain interaction between its components; however, its effectiveness will depend on particular microorganisms, substrate, dosages, formulation, and scientific evidence.
Similarly, more ingredients do not automatically make a probiotic supplement better.
More prebiotics is not automatically better.
Which Foods Contain Prebiotics?
Foods rich in fermentable fibers or carbohydrates that are utilized by gut microorganisms include the following:
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Onions
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Garlic
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Leeks
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Asparagus
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Bananas
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Legumes
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Whole grains
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Certain vegetables
However, not all fibers are prebiotics. The difference is that prebiotics should be selectively used by host microorganisms and bring health benefits.
It is important to know about this when you read nutrition labels.
Which Foods Contain Probiotics?
Some fermented foods contain live microorganisms, such as certain yogurts and fermented milk products.
However, just being fermented is not enough for the food to contain probiotics.
Therefore, a probiotic supplement could be more precise because you would know which microorganisms are contained in it and in what amounts.
When Might Someone Consider A Prebiotic Supplement?
A prebiotic supplement would be considered when someone wants to increase the consumption of a certain type of prebiotic or does not get enough through food.
However, an increase in the amounts of fermentable fibers taken will lead to bloating or gas, so one should start small.
It is also necessary to have a diet consisting of various types of plant foods due to the fact that different fibers interact with the gut microbiome differently.
When Might Someone Consider A Probiotic Supplement?
The evidence supporting the benefits of probiotics is condition-specific and strain-specific.
There are various probiotics with different effects, and the fact that a certain microorganism can produce one effect does not mean that it can affect other conditions.
That is why the term probiotic supplement alone says nothing about what is included in the product.
The question that needs to be asked is:
Which strain, at what dose, for what purpose, and based on what evidence?
The question of the number of CFUs of the product is less important than the previous one.
Is Gut Health Dependent On Taking Supplements?
No, it does not have to be the case.
Gut health is dependent on diet, sleep, exercise, stress level, and other factors such as medications.
A diet rich in plant foods that contain various fibers interacting with the gut microbiome is essential.
Supplements like Fyber may be used but cannot replace a diversified diet.
Frequently Asked Questions
1. What is the difference between prebiotic vs probiotic?
In its essence, a prebiotic is a substrate which is selectively used by microorganisms in order to gain a health benefit, while a probiotic is a live microorganism which provides a health benefit in the proper amount.
2. What does a prebiotic supplement do?
A prebiotic supplement is aimed at providing some particular substrate that will be selectively used by some microorganisms. Often, prebiotics are sources of fermentable dietary fibers.
3. What does a probiotic supplement do?
A probiotic supplement is aimed at providing some live microorganisms that will provide you with some particular health benefits. Different strains have different impacts on the human body.
4. Is a synbiotic the same as probiotics?
No, it is not. A synbiotic is live microorganisms plus some substrates that can be selectively used by microorganisms.
5. Is a synbiotic better than a probiotic supplement?
There is no definite answer. A synbiotic may become very effective if its components are properly selected and supported by evidence; however, more components do not always equal better results.
6. Can I get prebiotics from food?
Sure, there are a lot of foods rich in fibers or other substrates that will help microorganisms in your gut to work properly. However, not every dietary fiber can be considered a prebiotic.
7. Do I need both a prebiotic and probiotic supplement?
No, I don’t think that you need both. It depends on your diet, health goal, and the evidence of particular products.