Pre- vs. Probiotics

Though the words are nearly identical (and you may have heard them used interchangeably), probiotics and prebiotics are not the same thing. Probiotics are good-for-your-gut bacteria that help you break down food and keep inflammation at bay. Prebiotics, on the other hand, are what makes probiotics work. Essentially, they’re the “food source” that keeps probiotics alive. In order to maintain healthy gut microbiota, or the community of beneficial bacteria in your gut, it’s important to consume both probiotics and prebiotics.

Probiotics are found in fermented foods. Some of the most popular options include:

If you’re eating fermented foods for their probiotic value, make sure that the food is unpasteurized. The pasteurization process kills bacteria in the food, which includes beneficial probiotics as well.

Together, probiotics and prebiotics support your health in a number of ways. They help to improve your immune system, quicken digestion and metabolism, fortify your gut barrier, and ease mental health symptoms. Healthy gut microbiota may even reduce the risk of developing cancer. Conversely, poor gut health can cause bloating, abdominal pain, or an increased risk of developing chronic conditions.

The daily recommended amount of fiber differs based on your age or sex, but 25-30 grams is a good goalpost. This amount will ensure that the probiotics in your gut are fed enough to survive and replicate. Most people achieve these levels of fiber without any conscious effort, but those with chronic diseases or a weakened immune system may find it difficult to maintain a healthy level of gut microbiota. In these cases, supplements are available.

Probiotic supplements come in pill, powder, or liquid form. When choosing a probiotic supplement, there are a couple things to take into consideration:

• Strain of Bacteria: Different strains will have different impacts on your health. For example, Lactobacillus paracasei treats diarrhea, bifidobacterium bifidum helps symptoms of IBS, and Lactobacillus reuteri can reduce crying time in colicky infants. Make sure to choose a strain that will address your specific concern.
• High CFUs: CFU, or colony-forming units, refers to the number of bacteria that can survive long enough to make it from your mouth to your gut. The minimum recommended amount is 1 million CFU, though the most benefits are seen at around a CFU of one hundred million.
• Seal of Approval: Check to see if the supplement is labeled with an approval seal from testing agencies like National Sanitation Foundation (NSF), the United States Pharmacopeia (USP), or ConsumerLab. These agencies are independent testers unassociated with the brand that check for quality and safety of the product.
• Storage: Some supplements need to be refrigerated, while others can be kept at room temperature. Probiotics in spore form (for example, Bacillus coagulans or Bacillus subtilis) have a long shelf life and can survive well on the way to your digestive tract. Make sure to follow the instructions of the product, otherwise you may accidentally kill the helpful bacteria you’re trying to supplement.

While prebiotic supplements exist, it’s far easier (and cheaper) to eat fruits, vegetables, or whole grains that naturally add prebiotics to your system. Experts recommend only 5 grams of prebiotics a day and consuming too much can cause you to feel bloated, or experience diarrhea, constipation, or gas. If you have digestive issues, you may have difficulty digesting certain prebiotics like peaches, mangoes, or cherries.

The world of pro- and prebiotics may seem confusing at first, but healthy gut microbiota is easier to maintain than you would think. Simply making sure to eat your fruits and vegetables (and adding in the occasional fermented food) will help you experience all the benefits that probiotics and prebiotics have to offer.

Most healthy adults maintain a good composition of bacteria in the gut through their regular diet, without the need for supplements.