Improving Your Health With Prebiotics and Probiotics

Bacteria are a normal part of our bodies and play an important role in overall health. Your gut contains “good bacteria,” known as microflora, which help with digestion and support your immune system. These bacteria may even influence mental health. However, factors such as antibiotic use, poor diet, lack of physical activity, or illness can reduce these beneficial bacteria.

Probiotics and prebiotics — found in certain foods and supplements — may help restore or maintain this balance. But how do they work?

What’s the difference between prebiotics and probiotics?

“It is estimated that there are about as many bacteria in the body as the number of human cells, and possibly even more,” says Chloe Plummer, MS, RD, LD, a registered dietitian with the ProMedica WIC Office. Probiotics are the “good bacteria,” while prebiotics feed and support the development of probiotics in the body.

Probiotics are foods or supplements that contain live microorganisms. These microorganisms are thought to maintain or improve the normal microflora in our gut. Probiotics are naturally found in yogurt, kefir, kombucha, sauerkraut, miso, pickles and other fermented foods.

Prebiotics, on the other hand, serve as food for probiotics. They help increase the number of healthy bacteria in the gut. Prebiotics are naturally found in high-fiber foods such as whole grains, greens, onions, garlic, soybeans, artichokes and bananas.

“I recommend you try eating meals that include both probiotics and prebiotics. A good gut-friendly snack idea would be a yogurt parfait with banana or apple,” shares Chloe.

Health Benefits of Probiotics and Prebiotics

The health benefits of specific types of probiotics and prebiotics are not fully understood, and research is ongoing.

“Probiotic foods are not new, but we are just starting to understand the many health benefits,” Chloe shares.

Possible benefits range from improved digestion to weight management, better immunity, and even improved mental health and well-being.

“There are many different types of probiotics, and the exact type and amount of bacteria that are most helpful for different health benefits is still being researched,” Chloe shares.

How To Incorporate Prebiotics and Probiotics Into Your Diet

The best way to get probiotics and prebiotics is through foods in which they naturally occur. If you worry about getting enough, start with food sources first, then consider supplements.

Adding these foods to your daily routine can be simple. Start by including fermented foods like yogurt or kefir in your breakfast. Pair them with fruits such as bananas or apples for a prebiotic boost. Whole grains, beans and vegetables like asparagus or artichokes can be added to lunch or dinner. Berries and nuts can make for a satisfying snack high in prebiotics. Small, consistent changes often lead to better gut health over time.

One common misconception is that taking a prebiotic or probiotic supplement alone will solve digestive issues. In reality, diet and lifestyle play a major role. Supplements are also not very well regulated, so it is important to be cautious when added any supplements in the diet to make sure they are high quality. Another myth is that all fermented foods are probiotics. While many are, not all contain live cultures. Reading labels to look for the term “live and active cultures” and consulting a health care professional can help you make informed choices.

Always talk to your primary care provider to make sure you are consuming the right amount of nutrients for your body. They can help determine if a probiotic or prebiotic supplement might be right for you.

Potential Risks and Considerations

While probiotics and prebiotics are generally safe, some people may experience mild side effects such as bloating or gas when first introducing them. Always consult with your doctor before starting a supplement, especially if you have a compromised immune system or an existing medical condition. Moderation and professional guidance are key to avoiding complications.

Chloe Plummer, MS, RD, LD
Chloe is a registered dietitian with the ProMedica WIC Office.