The Difference Between Prebiotics and Probiotics

What are Prebiotics?

Prebiotics are a type of fibre that your gut does not digest, but instead serve as nourishment for the good bacteria in your gut. They ensure that these bacteria can develop well and keep your gut in balance. You can find prebiotics in:

• Bananas: rich in inulin, a type of prebiotic fibre.
• Onions and garlic: contain fructo-oligosaccharides – a type of fibre – that promote the growth of specific bifidobacteria.
• Asparagus: contains inulin and other prebiotic fibres.
• Whole grains: such as wheat and oats, rich in various prebiotic fibres.
• Chicory and artichoke: good sources of inulin

By eating enough prebiotic foods, you help your gut function properly. Want to know more? Read all about prebiotics here.

What are Probiotics?

Probiotics are live bacteria and yeasts that help your gut flora. They enter your gut and can contribute to a healthy balance. Want to know more? Read all about probiotics here. You can find live bacterial strains in:

• Fermented foods: such as yoghurt, kefir, and sauerkraut, which contain natural live cultures.
• Kombucha: a fermented tea rich in live bacterial strains.
• Miso and tempeh: fermented soy products that contain beneficial bacteria.
• Supplements: available in the form of capsules, tablets, or powders with specific live bacterial strains.

Sometimes, probiotics can provide that extra bit of support, for example, after a course of antibiotics. Here's why: antibiotics are medicines used against bacterial infections. These medicines kill bacteria. This is very useful when it comes to the bacteria that made you sick. However, the downside of antibiotics is that they often do not distinguish between different types of bacteria. They then kill all types of bacteria present in your gut microbiome.

What is the Difference Between Prebiotics and Probiotics?

Although both prebiotics and probiotics contribute to a healthy gut flora, they work in different ways:

When is a Pre- or Probiotic Supplement Useful?

In a healthy diet, you often already get pre- and probiotics. But sometimes a supplement can help, for example:

• With bloating or irregular bowel movements: prebiotic fibres can support your digestion.
• After antibiotic use: live bacterial strains can help restore your gut flora balance after a course of antibiotics. Antibiotics kill bacteria but do not distinguish which bacteria they kill. By replenishing the amount of live bacteria, you restore this balance.
• With digestive issues: live gut bacteria can provide support for digestive problems.
• For the elderly: our gut bacteria change as we age. Extra support can be beneficial.

Can You Use Prebiotics and Probiotics Together?

Absolutely! When you combine them, it is called synbiotics. This provides an extra potent effect: the probiotics receive the right nutrients immediately to establish themselves in your gut. This can help support your gut flora even better.

Prebiotics, Probiotics: What Else Can You Do for Happy Guts?

In addition to foods with prebiotic fibres and live bacteria, other factors also play a role in the health of your gut bacteria. Want to optimally support your gut flora? Then it is good to look beyond just diet. Consider the following:

• Stress: prolonged stress can disrupt the gut flora and reduce bacterial diversity. Stress increases the production of cortisol, a hormone that can affect gut function and potentially promote inflammation. Relaxation is key! Try to incorporate enough relaxation by, for example, doing yoga, seeking nature, or spending an evening with a book on the couch.
• Sleep: an irregular sleep pattern can negatively affect gut health. Studies show that a disrupted sleep rhythm can change the composition of the gut flora and increase the risk of digestive problems. Ensure a regular sleep schedule and enough rest.
• Alcohol consumption: too much alcohol can be harmful to gut bacteria and promote inflammation in the gut. Alcohol can stimulate the growth of harmful bacteria and increase gut permeability, which can contribute to gut complaints. So: enjoy but drink in moderation.
• Medication use: antibiotics can kill both harmful and beneficial bacteria, which can lead to an imbalanced gut. This can cause diarrhoea and other digestive problems. Taking probiotics during or after a course of antibiotics can help rebuild the gut flora.
• Exercise: enough physical activity stimulates gut activity and can have a positive impact on the gut flora. Studies show that physical activity can increase gut bacterial diversity and reduce inflammation.

By considering these factors in addition to a healthy diet, you can further support your gut health.

Good to Know

Prebiotics and probiotics work best together, but each has its own role. Prebiotics nourish your existing gut bacteria, while probiotics add new bacteria. Want to improve your gut health? Ensure a varied diet with enough fibres and fermented products. And if you need extra support, you can opt for a supplement that combines pre- and probiotics.

Sources

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