If you’ve ever wondered what the difference is between prebiotics and probiotics, you’re not alone. While the two are often mentioned together when talking about gut health, they actually have different roles.

Probiotics are beneficial live microorganisms, while prebiotics are the food that helps support beneficial bacteria already living in your gut. Both can be part of a balanced approach to supporting your gut microbiome.

So, What Exactly Are Prebiotics?

Prebiotics are types of non-digestible dietary fibre and carbohydrates that pass through the upper digestive system and become available to microorganisms in the gut. In simple terms, they provide fuel for beneficial gut bacteria helping them grow and carry out their functions.

When these bacteria use prebiotic fibre, they can produce compounds such as short-chain fatty acids, including butyrate. Research has linked the activity of gut bacteria and these metabolites with several aspects of gut function although the effects can vary depending on the type and amount of prebiotic consumed.

The good news? You don’t necessarily need to look for specialised products to include prebiotics in your diet. Many everyday foods naturally contain prebiotic fibres.

Where Can You Find Prebiotics?

A variety of plant foods can contribute prebiotic fibre to your diet. Some examples include:

The type and amount of prebiotic compounds can vary between foods, but incorporating a variety of fibre-rich plant foods is a simple way to support a diverse diet.

Prebiotics vs Probiotics: Do You Need Both?

Here’s an easier way to remember the difference:

Probiotics = live microorganisms.

Prebiotics = fuel for microorganisms.

Probiotics can be found in certain fermented foods containing live cultures, such as yoghurt, kefir, kimchi and some types of sauerkraut. Prebiotics meanwhile, are found in various fibre-rich foods such as fruits, vegetables, legumes and whole grains.

So, do you need both? There isn’t a one-size-fits-all answer. Rather than thinking of prebiotics and probiotics as something you must take separately, focus first on enjoying a varied diet containing plenty of fibre-rich plant foods and suitable fermented foods. Whether a person needs a probiotic supplement can depend on their individual circumstances and supplement quality and effectiveness can vary.

Prebiotics and probiotics may sound complicated, but the basic idea is simple: probiotics are beneficial microorganisms, while prebiotics provide fuel for microorganisms in the gut.

You can find prebiotics naturally in plenty of everyday foods, particularly fibre-rich fruits, vegetables, legumes and whole grains. And for another simple option, Natvia Gut Activation Sweetener combines prebiotics, probiotics and postbiotics in a sweetener that can be used in drinks, cooking and baking.

This Global Prebiotics Week, why not take a closer look at the foods and everyday choices that can help you make gut health part of your everyday routine?