Like flowers in a garden, probiotics need to be fertilized to grow and survive. Prebiotics do just that: These plant fibers fuel the growth of probiotics in your gut and allow them to proliferate, creating a more diverse colony of gut bacteria, per the Mayo Clinic.

While probiotics and prebiotics work together, there are some important differences in how they may affect your body. Your gut microbiome is home to trillions of microbes, including bacteria, fungi, viruses, and parasites, which primarily live in your digestive tract.

On one end, there are microbes that support your health 2. A shift in your gut microbiota 3 can lead to something called dysbiosis 4 , and that can potentially cause the immune system to become hypersensitive in some people 5.

This can trigger some common GI symptoms like diarrhea , abdominal pain, and bloating, among others. By Ayana Underwood.

By Julia Ries. By Lauren Del Turco. A larger variety of microorganisms means your body is likely going to be better equipped to fight harmful pathogens 6, Jessie Wong, RDN , a registered dietitian who specializes in digestive health and irritable bowel syndrome , tells SELF.

As for what can help with that rebalancing? Strains of bacteria—such as Lactobacillus or Bifidobacterium 8 —are typically used in the fermentation of foods. Some good probiotic sources include:. When you eat fermented foods, the microbes enter your digestive system. They pass through your stomach, where most of them are killed.

The microbes that survive make it to the small intestine, where some of them will pass through. Then they travel to the colon—an environment home to many different species of microbes.

Once there, the probiotics produce beneficial chemicals 9 that support your immune system and inhibit the growth of bad microbes in the gut, Dr.

Huttenhower says. Prebiotics are the nondigested plant fibers, or carbohydrates, from food that the gut ferments to produce beneficial chemicals. When you consume fermentable fibers, research suggests that they feed beneficial microbes, helping increase and strengthen good guys 12 such as Lactobacillus and Bifidobacterium, so that they occupy more surface area in your gut lining, Wong says.

The good news is that dietary prebiotics are commonly found in a whole bunch of fiber-rich foods :. To diversify your sources, try to incorporate different options throughout your meals, says Wong.

For instance, rather than always eating rice as your dinner side, try to sub in quinoa or pasta some days, if you can, or mix up the type of fruits and vegetables you add to your smoothies. And if you always top your salad with tomatoes, maybe you cycle among bell peppers, roasted zucchini, or berries as well.

When you consume the right strains and in adequate amounts, probiotics can support the gut microbiome, says Wong. When your gut microbiome is thriving, this may help support immunity 13 , boost mood 14 , and even be protective against certain diseases in some people, says Wong.

For instance, a balanced microbiome may help reduce inflammation in the gut, thanks to those short-chain fatty acids that are produced when probiotics break down prebiotic fibers. In fact, the microbes in your gut actually produce serotonin, the neurotransmitter that plays a key role in brain function, mood, and cognition according to research in the journal Scientific Reports In fact, research shows that most of the microbes in your gut will be established before the age of three So even if people are consuming the same probiotic- and prebiotic-rich foods, they can have different effects, making it difficult to generalize.

Prebiotic supplements usually only include a small amount of one or two types of fermentable fibers, such as inulin, Wong says. In general, when it comes to getting enough probiotics and prebiotics, food sources are going to be your best bet, says Wong.

Taking different supplements without knowing what you actually need can mess with your gut, and potentially make symptoms worse or create new issues.

This means companies can make functional claims about a product—say, that it helps promote healthy digestion—without it being tested and verified as strictly as a drug would need to be. You should talk with a gastroenterologist or a registered dietitian who specializes in digestive health to help determine which kind would be best for you.

Research on the effects of probiotics is inconclusive, but it suggests that they may be beneficial in the following areas:.

A Cochrane review found that taking probiotics while using antibiotics reduced the risk of antibiotic-related diarrhea by 60 percent. A analysis of 24 trials found that probiotics could help prevent the life-threatening disease necrotizing enterocolitis in preterm infants.

A smaller body of research suggests that probiotics may improve mental health. A review found that probiotics may alleviate the symptoms of depression , but the authors note that additional studies are necessary to confirm this.

It is possible that probiotics have this effect because there is a link between gut and brain health. The results of studies generally suggest that people with disorders affecting the stomach and intestines may see improvements with probiotics.

For example, a systematic review of trials in people with irritable bowel syndrome IBS found that probiotics seem to improve the symptoms of this condition. However, the authors caution that it is unclear how significant the benefit may be or which strain of probiotic is most effective. The authors of a review of 17 Cochrane reviews considered the evidence supporting the potential benefits of probiotics.

They found that probiotics may decrease :. However, the review did not find high-quality evidence that probiotics can prevent illness, and the authors conclude that more trials are necessary.

Other research from the National Center for Complementary and Integrative Health supports the conclusion that probiotics may not be safe for people with serious underlying medical conditions.

A analysis of probiotic trials warns that many studies do not report safety data, including information on adverse events, even when they claim to prove that probiotics work. The lack of data regarding safety shows that scientists know little about the risks of probiotics, especially the potential issues of long-term use.

Anyone concerned about the risk of side effects should speak with a doctor before significantly increasing their intake of probiotics.

Prebiotics are a component of some foods that the body cannot digest. They serve as food for bacteria and other beneficial organisms in the gut.

The benefits of prebiotics have links to the benefits of probiotics. Prebiotics may support a healthy gut, offering better digestive health, fewer antibiotic-related health problems, and other benefits. As a result, the extent to which prebiotics improve health is unclear.

Scientists are not yet entirely sure that they can strengthen the purported benefits of probiotics. Some research suggests that prebiotics may benefit the body by:. Prebiotics occur naturally in many foods, so there is no need for people to take prebiotic supplements.

There is currently no evidence that taking prebiotics and probiotics together is harmful. However, people who have chronic diseases or serious illnesses should avoid probiotic or prebiotic supplements unless a doctor advises otherwise.

Research on the side effects of prebiotics is also in its infancy and requires further investigation. Prebiotics serve as food for probiotics, so probiotics need access to prebiotics to work effectively.

Research assessing the connection between the two is ongoing, and scientists cannot yet confirm whether taking prebiotics can support probiotic development. People who eat a balanced, varied, and healthful diet will get many prebiotics and probiotics through their food:.

By including a variety of foods in their diet, people can ensure that they consume a range of prebiotics that may fuel various strains of bacteria.

Prebiotics are in many high-fiber foods, including some fruits, vegetables, and whole grains. Babies get access to prebiotics through the sugars in breast milk, and some infant formulas also contain prebiotics. For most healthy people, there is no need to take prebiotic or probiotic supplements.

However, the risk of doing so is usually minimal for people who do not have weakened immune systems or underlying illnesses.

A diet consisting of a variety of fruits, vegetables, whole grains, and fermented foods makes it possible for people to consume sufficient prebiotics and probiotics without relying on supplements.

People should consult a doctor or dietitian if they feel that they need specific advice on the right diet for their needs.

Probiotics foods contain live, healthful bacteria that may help promote better gut health. In this article, we list the best probiotic foods and ways…. How long does it take for probiotics to work? Read on to discover what probiotics are, their benefits, how to use them, and how quickly they work.

Probiotics may benefit overall health as well as gut function.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Both probiotics and prebiotics help keep your gut bacteria healthy but serve different functions. Here are the functions and benefits of each.

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Prebiotics vs. Medically reviewed by Alan Carter, Pharm. Prebiotics Probiotics Health benefits Risks and side effects Takeaway Prebiotics and probiotics. What are prebiotics? What are probiotics? Health benefits of prebiotics and probiotics. Risks and side effects of prebiotics and probiotics.

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May 23, Written By Kathryn Watson. Learn more about SCL Health's Nutrition and Weight Loss and Bariatrics services. Gut health is a hot topic in the health world these days, and prebiotics and probiotics seem to be at the center of the discussion.

A lot of gastrointestinal problems can stem from not having the right level of good bacteria in your digestive tract. The good bacteria in your gut helps with a handful of biological tasks, like staving off inflammation and protecting you from harmful infections.

If only we could give these little guys a high-five! Prebiotics and probiotics each have their own role to play in the battle for better gut health. Probiotics: Living strains of bacteria that add to the population of good bacteria in your digestive system.

Prebiotics: Specialized plant fiber that acts as food for the good bacteria. Harmful bacteria and less healthy gut flora has also been associated with higher body mass index BMI 6. Additionally, foods treated with pesticides may have negative effects on the gut bacteria, although more research is needed to confirm this 7 , 8.

Studies have also shown that antibiotics can cause permanent changes in certain types of bacteria, especially when taken during childhood and adolescence. Because antibiotic use is so widespread, researchers are now studying how this may cause health problems in people later in life 9 , The foods you eat affect gut bacteria.

Chemical residues and antibiotics may also disrupt balance in the gut bacteria. Before you go out and buy expensive prebiotic supplements , remember that many foods naturally contain them. Foods that are high in prebiotic fiber include:. One of the things your good gut bacteria do with prebiotic fiber is turn it into a short-chain fatty acid called butyrate.

Studies suggest that butyrate production in the colon cannot be maintained without adequate intake of prebiotic fiber Prebiotics are types of fiber that humans cannot digest, but your gut bacteria can.

These types of fiber provide nutrients to the bacteria that support healthy digestion and immune function. There are also many probiotic foods that naturally contain helpful bacteria, such as yogurt. A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.

Fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food. Some of those foods can also be considered synbiotic , because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.

Probiotic foods naturally contain helpful bacteria. Many of these foods can be made at home or purchased at a grocery store.

Probiotic supplements are pills, powders, or liquids that contain live beneficial bacteria or yeast. They do not all have the same types of bacteria or the same concentrations. There are also many products on the market making claims with no proof of efficacy There are some individuals who should not take a probiotic, or who may experience worsened symptoms if they do, such as people with small intestinal bacterial overgrowth SIBO or people sensitive to ingredients in the supplement.

However, the right strains of probiotics can be incredibly beneficial for some people. It depends on the type of strain, product formula, the quality of the product, and storage.

Probiotic supplements are designed to deliver very specific species of bacteria to the human gut. However, not all probiotic supplements are of the same quality or contain the same quantity of bacteria. To do this, eat plenty of both prebiotic and probiotic foods, as they will help promote the most ideal balance between good and bad gut bacteria.

To see if you could benefit from a supplement, check out the World Gastroenterology Organization Global Guidelines list of evidence-based conditions that probiotics could potentially help. It also includes recommendations. Make sure to read the labels on any supplements carefully and discuss any questions and recommendations with your healthcare provider.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.