What is the difference between Prebiotics and Probiotics?

People often get confused between prebiotics and probiotics, but they play different roles in building our health. This article will help you understand the difference between the two and how to include them in your daily diet.

Prebiotics: This is the fuel for the probiotic bacteria to grow. The beneficial gut bacteria feed on the prebiotics that is a type of fibre which humans can’t digest. Prebiotics is a type of fibre found in legumes, fruits and vegetables. We are unable to digest this fibre, but the beneficial good bacterias in our gut can digest them very easily. They provide nutrition to the gut bacteria that helps to support our immune function and digestion. Some of the foods to include in your daily diet that are rich in prebiotic fibre (Inulin) are chicory root, oats, bananas, berries, peas, beans, legumes, garlic, onion, etc.

Probiotics: They are the beneficial live bacterias found in supplements or certain foods that provide us with various health benefits. Some of the foods that are rich in probiotics are yoghurt, fermented foods like kimchi, sauerkraut, kefir, pickles, etc (the beneficial bacteria thrives on naturally occurring fibre or sugar in the food). Please note that pasteurisation kills the bacteria, so choose unpasteurised fermented food products to benefit from probiotics.

Synbiotic: They contain both the live beneficial bacteria along with a prebiotic source of fibre as the feed for the bacteria. Examples: kefir, sauerkraut and cheese.

Gut Flora/Gut Microbiota = Prebiotics + Probiotics (They are responsible for various important functions. Thus, eating balanced amounts of pre and probiotics is key to keeping up with our gut health.)

Why is the gut bacteria important? 

• It is present in our digestive tract and protects us from other harmful fungi and bacteria.
• Improves immune function.
• Helps to manage obesity.
• Helps to recover from any symptoms of depression.
• Some of the gut bacteria form short-chain fatty acids (they help to form a strong gut barrier against harmful substances, bacteria and viruses and help to reduce inflammation) and vitamin K.

Foods to Avoid: Food plays a major role in balancing your good and bad gut bacteria. A diet high in fat and sugar has negative effects on your gut bacteria. A gut flora which is less healthy and has harmful bacteria is directly linked to high BMI, insulin resistance and other health conditions. Therefore, eat food rich in pre and probiotics to keep a healthy balance between the good and bad bacteria in your gut.

Reference :

• Ottosson, F., Brunkwall, L., Ericson, U., Nilsson, P. M., Almgren, P., Fernandez, C., Melander, O., & Orho-Melander, M. (2018). Connection Between BMI-Related Plasma Metabolite Profile and Gut Microbiota. The Journal of clinical endocrinology and metabolism, 103(4), 1491–1501. https://doi.org/10.1210/jc.2017-02114
• Drago L. (2019). Probiotics and Colon Cancer. Microorganisms, 7(3), 66. https://doi.org/10.3390/microorganisms7030066
• Murphy, E. A., Velazquez, K. T., & Herbert, K. M. (2015). Influence of high-fat diet on gut microbiota: a driving force for chronic disease risk. Current opinion in clinical nutrition and metabolic care, 18(5), 515–520. https://doi.org/10.1097/MCO.0000000000000209
• Quigley E. M. (2013). Gut bacteria in health and disease. Gastroenterology & hepatology, 9(9), 560–569.