What you need to know about prebiotics and probiotics for gut health:
- Probiotics are live microorganisms, while prebiotics fibres provide nutritional support for gut bacteria. Together, they help support digestive health.
- Probiotics may help support digestive health.
- Prebiotics act as fuel for microbes, helping them grow and contributing to a healthy gut environment.
- Foods like yoghurt, kefir and fermented vegetables contain probiotics, while plant foods such as garlic, oats, bananas and legumes provide prebiotics.
You’ve probably seen the words prebiotic and probiotic side by side on supplement shelves, yoghurt tubs and wellness blogs. But what’s actually going on inside your gut, and does the difference really matter?
While the two are often mentioned together, they play very different roles in supporting the gut microbiome1. So what exactly are prebiotics and probiotics, and how do they work in tandem to support gut health? Let’s break down the prebiotics vs probiotics debate.
What are probiotics?
Probiotics are live microorganisms that, when consumed in adequate amounts, can help support your health2 3. You’ll often find probiotics in fermented foods and dietary supplements.
Not all probiotics are the same, with different strains acting in certain ways. The exact effects will depend on the specific strain, the amount used and the person taking them.
What do probiotics do?
Probiotics work in a range of different ways. Here are some of the benefits of probiotics:
- Contributes to digestive health: Probiotics can help support gastrointestinal health. They do this by competing for nutrients and receptor-binding sites 2 4.
- Aids with immune system function: The gut and immune system are closely linked, and probiotics may help contribute to the normal immune system responses ² ³.
- Encourage healthy microbiome diversity: By encouraging the growth of beneficial bacteria, probiotics play an important role in supporting a balanced and diverse gut environment⁴.
- Helps with nutrient absorption and barrier function: Probiotics help with the gut barrier and the environment needed for normal digestive function and nutrient use² ³.
What are prebiotics?
Prebiotics are essential food for probiotics. Specifically, they’re a type of non-digestible dietary fibre that helps feed bacteria already living in the gut5 6 7.
Because prebiotics aren’t broken down in the upper digestive tract, they travel to the colon, where they are fermented by gut bacteria3. Fermentation is the process by which gut microbes break these fibres down and use them as fuel. This helps create a more supportive environment for beneficial bacteria7.
What do prebiotics do?
Prebiotics act as nourishment for gut bacteria, helping to maintain an overall healthy gut environment. They do this by:
- Feeding beneficial bacteria: Prebiotics feed microbes in the gut, helping support their growth and activity6 7.
- Supporting digestive health: By helping gut bacteria thrive, prebiotics can contribute to a balanced digestive environment6.
- Supporting short-chain fatty acid production: When prebiotics are fermented, gut bacteria produce short-chain fatty acids. These compounds support the gut environment and barrier function⁶ ⁷.
- Supporting the broader gut ecosystem: Research suggests prebiotics may help influence the composition and activity of gut microbiota over time⁶ ⁷.
What is the difference between prebiotics and probiotics?
While they work together, probiotics and prebiotics have different functions1 8, but play a role in creating a healthy gut environment.
Here’s a simple breakdown of probiotic vs prebiotics:
- Probiotics are live microorganisms that contribute to digestive health.
- Prebiotics help nourish these beneficial microbes.
Prebiotics and probiotics complement each other. Rather than doing the exact same job, they work in partnership to help create a balanced gut microbiome. In some cases, they are even combined in products known as symbiotics, which contain both a probiotic and a prebiotic⁸ ⁹.
Foods with probiotics and prebiotics
You don’t need to overhaul your entire diet to support your gut. Instead, a few simple food changes can help introduce more probiotics and prebiotics into your diet.
Foods with probiotics are usually fermented and contain live cultures, including¹⁰ ¹¹:
- Yoghurt
- Kefier
- Sauerkraut
- Miso
- Pickles
- Kombucha
Prebiotics, on the other hand, are typically found in plant foods, including¹⁰ ¹¹:
- Garlic
- Onion
- Leek
- Oats
- Barley
- Bananas
- Legumes such as chickpeas, beans and lentils
- Some nuts, including pistachios, cashews and almonds¹⁰ ¹¹
A varied diet that includes both probiotic foods and prebiotic-rich plant foods can help pave the way for a healthier gut environment.
When should you take probiotics?
If you’re considering taking a probiotic supplement, the most important thing is to follow the directions on the product label. You can also work with a healthcare professional to identify your needs11.
Consistency is also important when choosing the best time to take probiotics. Taking a supplement should be at a time that fits your routine, helping you stick to consistent use.
Some evidence suggests certain probiotic products may be best taken with or just before a meal containing some fat12. However, directions can vary between products, so the label should always come first.
Can you take prebiotics and probiotics together?
Yes, prebiotics and probiotics can be taken together. Because probiotics are live microorganisms and prebiotics help feed them, they complement each other⁸ ⁹. Products that combine both are known as symbiotics.
Whether you take prebiotics and probiotics together, separately or through food will depend on your needs, your routine and the product you’re using.
The bottom line on prebiotics and probiotics
Prebiotics and probiotics both play a role in supporting gut health, but they’re not the same thing. Probiotics are beneficial live microbes, while prebiotics are fibres that help feed those microbes⁸.
Rather than focusing on a single best option, it often makes more sense to look at the bigger picture. A balanced diet rich in plant foods, alongside healthy lifestyle habits such as regular movement, good sleep and stress management, can help contribute to a healthy gut microbiome¹⁰ ¹3.
Food should come first where possible. Wholefoods provide a wide range of nutrients and fibres that work together in ways a single supplement can’t fully replicate¹⁰. Supplements may still have a place in some situations, but the best probiotics for gut health will depend on the product, strain and your individual needs¹².
Interested in more gut info? Head to the Swisse Wellness Hub for articles on the science behind gut health and reasons why you need a probiotic.
References:
- Sanders, M. E., Merenstein, D. J., Reid, G., Gibson, G. R., & Rastall, R. A. (2019). Probiotics and prebiotics in intestinal health and disease: From biology to the clinic. Nature Reviews Gastroenterology & Hepatology, 16(10), 605-616. https://doi.org/10.1038/s41575-019-0173-3
- Latif, A., Shehzad, A., Niazi, S., Zahid, A., Ashraf, W., Iqbal, M. W., Rehman, A., Riaz, T., Aadil, R. M., Khan, I. M., Özogul, F., Rocha, J. M., Esatbeyoglu, T., & Korma, S. A. (2023). Probiotics: Mechanism of action, health benefits and their application in food industries. Frontiers in Microbiology, 14, 1216674. https://doi.org/10.3389/fmicb.2023.1216674
- Gul, S., & Durante-Mangoni, E. (2024). Unraveling the puzzle: Health benefits of probiotics—A comprehensive review. Journal of Clinical Medicine, 13(5), 1436. https://doi.org/10.3390/jcm13051436
- Bodke, H., & Jogdand, S. (2022). Role of probiotics in human health. Cureus, 14(11), e31313. https://doi.org/10.7759/cureus.31313
- Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, types, sources, mechanisms, and clinical applications. Foods, 8(3), 92. https://doi.org/10.3390/foods8030092
- Yoo, S., Jung, S.-C., Kwak, K., & Kim, J.-S. (2024). The role of prebiotics in modulating gut microbiota: Implications for human health. International Journal of Molecular Sciences, 25(9), 4834. https://doi.org/10.3390/ijms25094834
- Hemarajata, P., & Versalovic, J. (2013). Effects of probiotics on gut microbiota: Mechanisms of intestinal immunomodulation and neuromodulation. Therapeutic Advances in Gastroenterology, 6(1), 39-51. https://doi.org/10.1177/1756283X12459294
- Ji, J., Jin, W., Liu, S. J., Jiao, Z., & Li, X. (2023). Probiotics, prebiotics, and postbiotics in health and disease. MedComm, 4(6), e420. https://doi.org/10.1002/mco2.420
- Yadav, M. K., Kumari, I., Singh, B., Sharma, K. K., & Tiwari, S. K. (2022). Probiotics, prebiotics and synbiotics: Safe options for next-generation therapeutics. Applied Microbiology and Biotechnology, 106(2), 505-521. https://doi.org/10.1007/s00253-021-11646-8
- Better Health Channel. (2024). Gut health. https://www.betterhealth.vic.gov.au/health/healthyliving/gut-health
- Healthdirect Australia. (2026). Probiotics. https://www.healthdirect.gov.au/probiotics
- Tompkins, T. A., Mainville, I., & Arcand, Y. (2011). The impact of meals on a probiotic during transit through a model of the human upper gastrointestinal tract. Beneficial Microbes, 2(4), 295-303. https://doi.org/10.3920/BM2011.0022
- Healthdirect Australia. (2026). Gut microbiome and your health. https://www.healthdirect.gov.au/the-microbiom
