We’ve all heard about probiotics—the live microorganisms that are essential for balancing the gut microbiome. We know they’re crucial for our overall health, not just physically, but emotionally and cognitively, too. But what about prebiotics? Are they the same?
As it turns out, one little vowel can make all the difference. To find out more about the benefits of prebiotics—and where to find them in the foods we eat—we chatted with nutritionist Jo Woodhurst, the formulator behind holistic wellness brand Ancient + Brave. Here’s what we found out.
What are prebiotics?
Prebiotics are the unsung heroes of gut health. They are a type of plant compound found in high-fiber foods that nourishes our beneficial gut bacteria. Think of prebiotics as a fertilizer for maintaining good gut bacteria and supporting a healthy gut microbiome.
The benefits of prebiotics
Our gut microbiome is a wonderfully complex ecosystem of trillions of microorganisms, including bacteria, viruses, and fungi that are all individual to each of us—and many of those microorganisms are essential and beneficial to our health. Therefore, it is critical to maintain a balanced gut microbiome, so that the “good” microorganisms can keep the others in check. Among other things, keeping our gut microbiome balanced helps us achieve optimal digestive health, an efficient immune function, glowing skin, level hormones, and mental well-being.
Our bodies cannot digest or absorb prebiotics; they stay in the gut to feed the microorganisms. Some names of prebiotics are galactooligosaccharides (GOS), inulin, resistant starch, fructooligosaccharides, lactulose, and oligosaccharides—but do not stress too much if that seems like a mouthful to remember.
The important thing to know is that prebiotic fiber feeds the beneficial bacteria and allows them to thrive. Through a fermentation process, these bacteria produce helpful substances—called postbiotics—like butyrate. Pre-, pro-, and postbiotics work on a continuum to keep our bodies healthy: prebiotics feed probiotics which in turn produce postbiotics. And, in case you were wondering, postbiotics also exert many benefits—including maintaining a healthy immune system, reducing inflammation, and lowering blood sugar; they also provide essential fuel for the gut lining.
What is the difference between probiotics and prebiotics?
Prebiotics and probiotics are both essential for gut health, but they play different roles: