Ever wondered what sets prebiotics apart from probiotics? They both play an important role in gut health, engaging in something of a symbiotic relationship – but is either more important? And where do you find them? Pull up a chair and pour a cuppa – we’ll give you the rundown.

In the realm of gut health, two powerhouse components reign supreme: prebiotics and probiotics. Often mistaken for each other, these vital elements play distinct but complementary roles in nurturing our gut microbiome – the community of beneficial bacteria residing in our digestive system. Understanding the difference between prebiotics and probiotics and recognising their unique benefits is key to achieving optimal gut health.

Prebiotics are non-digestible dietary fibres that serve as food for the beneficial bacteria in our gut. They provide essential nourishment, enabling the growth and activity of these "good" bacteria, which are vital for a balanced gut microbiome. On the other hand, probiotics are living microorganisms, mainly beneficial strains of bacteria or yeast, that confer numerous health benefits when consumed in adequate amounts. These friendly bacteria work to restore and maintain a healthy balance in the gut by crowding out harmful microbes.

The Benefits of Prebiotics

Prebiotics act as nourishment for the beneficial bacteria in the gut, encouraging their growth and activity. A thriving gut microbiome helps support digestion, nutrient absorption, and immune function. Prebiotics contribute to maintaining a robust gut barrier, preventing harmful substances from entering the bloodstream and reducing the risk of inflammation and immune-related issues. By aiding digestion and supporting the growth of good bacteria, prebiotics help maintain bowel regularity and prevent issues like constipation. Research from the National Institute of Health indicates that prebiotics have major potential to maintain a healthy gut microbiome balance, particularly as they produce short-chain fatty acids like butyrate and propionate – it may sound like science jargon, but these fats are known to have anti-inflammatory, immune boosting effects, while reducing our risk for obesity and heart disease.  You’ll find prebiotics in the following foods:

• Onions
• Garlic
• Bananas
• Asparagus
• Whole grains

The Benefits of Probiotics

Probiotics replenish the gut with beneficial bacteria, especially after disruptions caused by antibiotics, illness, or dietary imbalances. This restoration helps maintain a healthy microbial balance. A well-balanced gut microbiome, supported by probiotics, plays a crucial role in strengthening the immune system and defending against harmful pathogens. They can also help reduce symptoms of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) by reducing inflammation. Get your dose here:

• Yoghurt
• Kefir
• Kimchi
• Sauerkraut
• Tempeh

Why We Need Both

Prebiotics and probiotics complement each other, forming a powerful relationship that nurtures gut health. Prebiotics provide the necessary fuel for probiotics to flourish, enhancing their survival and effectiveness in the gut. By consuming both prebiotics and probiotics, we can establish a balanced gut microbiome, supporting optimal digestion, nutrient absorption, and immune function. 

Keen to make some delicious probiotic-rich foods? That’s what we’re here for! Our 21-Day Gut Rebalance Program provides guides to home-fermenting a range of gut-boosting foods, from sourdough and kimchi to yoghurt and kombucha. We’ve got delicious, nourishing recipes and exclusive expert content to support you on your way to better health. Whether it's constipation, bloating or even stress that's got you down, it could be your gut warning you that you're missing out on the gut-nourishing foods that help us thrive. We'll show you the ins and outs of healing, from the benefits of probiotics and prebiotics to the inflammation-busting foods you should be eating.