Probiotics VS Prebiotics: Which Does Your Gut Need Right Now?
Our gut is home to trillions of tiny organisms — a living ecosystem that influences our digestion, mood, hormones, and even immunity. This colony of microbes, known as the gut microbiome, plays a complex and critical role in helping us survive and thrive, impacting nearly every function within our body.
Two of the most important players in this community are prebiotics and probiotics — and while they sound similar, they play very different roles, and they work best when they go hand in hand.
Prebiotics: The Nourishers
Think of prebiotics as the food that feeds your gut garden. They’re non-digestible fibres found in foods like garlic, onions, leeks, asparagus, green bananas, and whole oats, which are broken down by and feed our gut bacteria, or probiotics. Without prebiotics, your probiotics don’t have much to feed on — meaning they won’t flourish.
Know your prebiotics:
Present in fibre-rich foods
These non-digestible fibres can’t be digested by our gut, but are broken down by gut bacteria
A wider range of prebiotics encourages an increase in the number and diversity of your gut bacteria.
Signs you might need more prebiotics:
Constipation or sluggish digestion
Low fibre intake in your diet
Feeling like your gut health plateaus even when you take probiotics
Probiotics: The Helpers
Probiotics are the beneficial bacteria themselves. — living organisms that help populate and rebalance your microbiome. As the World Health Organisation describes, they are “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host.”
You’ll find them in fermented foods like yoghurt, kefir, kimchi, sauerkraut, miso, and kombucha. They can strengthen immunity, aid digestion, and soothe inflammation.
It’s worth noting that probiotic benefits are strain and dose-specific. This is where your naturopath can guide you to safe and effective option, tailored to your needs.
Know your probiotics:
Naturally contains beneficial bacteria
Thrive on the fibre and sugar found in the food you eat
Specific strains and species have different impacts on the structure and function of your body
Signs you might need more probiotics:
You’ve been on antibiotics recently
You experience bloating, irregular bowel movements, or frequent infections
You’re under high stress (which impacts gut flora)
Why They Work Better Together
Prebiotics feed probiotics. Imagine probiotics as seeds, and prebiotics as the fertile soil. Together, they create a thriving gut environment, supporting smooth digestion, balanced immunity, and overall vitality.
Your Naturopath’s Tip:
Aim to include both prebiotic and probiotic foods daily. Food first is always best — nourishing, accessible, and rooted in nature.
Try miso soup with garlic-roasted asparagus, or overnight oats topped with kefir and green banana.
And if your gut feels unsettled — perhaps after antibiotics, illness, or during times of stress — targeted prebiotic or probiotic supplements can offer additional support. Start gently, notice how your body responds, and seek guidance if you’re unsure which approach is right for you.
