Determining whether you need prebiotics or probiotics to keep your gut healthy can be tricky. Therefore, understanding what these gut-supporting substances do is a great place to start. Today, we’ll explore what sets prebiotics and probiotics apart and how to tell if you need one, the other, or both.
What is a Prebiotic?
Prebiotics are a type of non-digestible fiber that nourishes the beneficial bacteria living in your gut. They act like fuel, helping healthy bacteria thrive and strengthen your gut microbiome. The result is better digestion, improved nutrient absorption, and a boost to your immune system.
Common prebiotic-rich foods include asparagus, bananas, onions, garlic, and whole grains such as oats and barley. Many people consume their prebiotics through these foods. For example, adding oats to your breakfast or snacking on a banana can help you get more prebiotics.
For those who struggle to include enough prebiotic-rich foods in their diet, supplements can offer a convenient alternative. However, consult a healthcare provider before taking them.
What is a Probiotic?
Probiotics are live microorganisms, known as “good bacteria,” that introduce healthy bacteria directly into your gut. They help balance the microbial environment and support gut health. This makes them especially beneficial after taking antibiotics.
Probiotic-rich foods include yogurt with live cultures, fermented foods like sauerkraut or kimchi, and drinks such as kefir or kombucha. Like prebiotics, most people consume probiotics through food. For instance, a serving of plain Greek yogurt or a side of kimchi with your meal can easily boost your probiotic intake.
Like prebiotics, probiotic supplements can provide an alternative to receiving these nutrients. All-natural probiotics typically come in capsules, powders, or gummies. You’ll still need to consult a healthcare provider before taking supplements.
Which One Do You Need?
The primary way to tell if you need a prebiotic or probiotic is to pay attention to your body’s signals. If you frequently deal with constipation, prebiotics could be what’s missing from your diet. They improve the growth of healthy gut bacteria, making digestion smoother. On the other hand, if you face bloating or stomach discomfort after a round of antibiotics, probiotics might help restore balance.
Other indicators include frequent colds or infections, skin issues such as acne or eczema, and cravings for sugary or processed foods. For example, cravings for processed carbs might indicate an imbalance in gut bacteria that prebiotics could help correct. If you notice digestive problems such as diarrhea, your gut might benefit from probiotics.
In some cases, you may benefit from both. For example, if you experience constipation alongside frequent colds, prebiotics can fuel the growth of beneficial bacteria, while probiotics can strengthen your immune system. Overall, combining both may create a stronger, healthier gut environment.
