Gut health has become a major focus in health and wellness, but the terms prebiotics and probiotics are often confused. While both support gut health, they work in very different ways.
What is the gut microbiome?
The gut microbiome refers to the trillions of bacteria living in our digestive system. These bacteria help with far more than digestion -they also support immunity, inflammation regulation, vitamin production, and even mood through the gut-brain axis.
Supporting a healthy gut microbiome is important for overall health, and this is where prebiotics and probiotics come in.
What are probiotics?
Probiotics are live microorganisms that provide a health benefit when consumed in adequate amounts. Common probiotic foods include:
- Yoghurt with live cultures
- Kefir
- Kimchi
- Kombucha
- Tempeh
- Sauerkraut
- Miso
Probiotic supplements are also widely available, however different strains have different effects. Evidence for broad-spectrum probiotics for “general gut health” is limited, but certain strains may help with conditions such as antibiotic-associated diarrhoea, traveller’s diarrhoea, and some cases of IBS.
It is also important to remember that probiotic benefits generally only continue while the supplement is being taken.
What are prebiotics?
Prebiotics are essentially food for our gut bacteria. They are types of fibre or resistant carbohydrates that travel to the large intestine where they are fermented by gut bacteria.
This fermentation process produces beneficial compounds that help support gut barrier function, digestion, inflammation regulation, and overall gut health.
Research suggests that regularly eating prebiotic-rich foods may be one of the most effective ways to support long-term gut health.
Foods rich in prebiotics include:
- Oats
- Legumes and lentils
- Onion and garlic
- Leeks and asparagus
- Slightly green bananas
- Wholegrains
- Nuts and seeds
Increasing plant diversity is one of the best ways to naturally nourish beneficial gut bacteria.
Which is more important?
For most people, consistently feeding existing gut bacteria through a high-fibre, plant-rich diet is likely more beneficial than relying on probiotic supplements alone.
A simple way to think about it is:
- Probiotics = adding beneficial bacteria
- Prebiotics = feeding the beneficial bacteria already living in your gut
Both can play a role in gut health, but focusing on regular intake of fibre-rich, prebiotic foods is one of the most sustainable and evidence-based ways to support a healthy microbiome.
Written by Maddy Raymond, Accredited Practicing Dietitian
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