Difference Between Prebiotics and Probiotics

You have heard how eating plenty of fiber is good for your digestion; this follows the same principle as why prebiotics are healthy for your gut.  The probiotics in your intestines thrive off of specific nutrients, and need specific food sources to grow and flourish.  Consuming foods that provide nutrition for these beneficial bacteria promotes a healthier balance of bacterial species in your gut.² 

Prebiotics are supplements that provide specific types of fibers that are consumed by your gut microbiota.  These are typically indigestible, highly fermentable carbohydrates such as oligofructose, galactooligosaccharides, inulin, acacia gum, or lactulose that are derived from fibrous plant sources.²  Taking prebiotic supplements can increase the numbers of beneficial Lactobacillus and Bifidobacteria strains in your gut.^2,3  Garlic, leeks, bananas, beans, chicory root, asparagus, and yacón syrup are excellent dietary sources of natural prebiotics.⁴  Try getting a dose of 10-20 grams of prebiotic fibers per day for optimal results.⁵

Synbiotic is simply the term for a supplement that combines probiotics and prebiotics together.  Some foods that contain both probiotics as well as nutritional fibers also work as synbiotics.  These include fermented, pickled vegetables like sauerkraut and fermented dairy products like kefir or yogurt.⁶  Taking synbiotics can enhance the effect of either prebiotics or probiotics on their own, and can convey several health benefits like improved liver function and an immune system boost.⁶

Be aware when purchasing prebiotic/probiotic mixes: the recommended dose of prebiotics, a minimum of 10 grams per day for noticeable results, is greater than the amount that can fit in one pill or capsule.  Normally, you will need to take multiple capsules of prebiotics or synbiotics to gain the health benefits of prebiotic supplementation.  Many probiotic supplements do contain prebiotic fibers, but in lower doses than would convey optimal health effects.⁷  Therefore, it may be beneficial to take both probiotics and prebiotics, but in different supplements to ensure you are receiving the right amount of both.

Synbiotic is simply the term for a supplement that combines probiotics and prebiotics together.  Some foods that contain both probiotics as well as nutritional fibers also work as synbiotics.  These include fermented, pickled vegetables like sauerkraut and fermented dairy products like kefir or yogurt.⁶  Taking synbiotics can enhance the effect of either prebiotics or probiotics on their own, and can convey several health benefits like improved liver function and an immune system boost.⁶

Be aware when purchasing prebiotic/probiotic mixes: the recommended dose of prebiotics, a minimum of 10 grams per day for noticeable results, is greater than the amount that can fit in one pill or capsule.  Normally, you will need to take multiple capsules of prebiotics or synbiotics to gain the health benefits of prebiotic supplementation.  Many probiotic supplements do contain prebiotic fibers, but in lower doses than would convey optimal health effects.⁷  Therefore, it may be beneficial to take both probiotics and prebiotics, but in different supplements to ensure you are receiving the right amount of both.