The ancient Greek philosopher Hippocrates, the “father of modern medicine,” is believed to have said that “all disease begins in the gut.”1 Indeed, more than 2,000 years later, the body of research highlighting the critical importance of gut health is vast and continues to accumulate. Beyond digestive health, our microbiome plays an important role in numerous functions – including mood regulation and immune health. Nearly 95 percent of our total body serotonin, a neurotransmitter often dubbed the “happy chemical,” is produced by our gut bacteria,2 and upward of 80 percent of our body’s immune cells are housed in the gut.3

Maintaining a healthy and diverse microbiome is now synonymous with overall health and wellness, so it’s no wonder that probiotic supplementation has become the “norm” for individuals who are on a journey toward optimal health and wellness. But do we also need prebiotics for gut health? And exactly what is prebiotic vs. probiotic? And when should we use a prebiotic vs. probiotic supplement?

This article explores different strategies aimed at supporting the trillions of symbiotic bacteria that reside within us and, most importantly, answers some commonly asked questions, such as:

  • Are pre and probiotics good for you?
  • Are prebiotics necessary?
  • Are prebiotics better than probiotics?
  • Is there such thing as too much prebiotic?

What are pro vs. prebiotics?

Probiotics are live microorganisms that, when delivered in appropriate amounts, have been shown to have a beneficial effect on us – their host! Live bacteria can be found in fermented foods, such as yogurt, kimchi, or sauerkraut, although the number of live bacteria present are often far fewer than is needed to provide a specific benefit. Although fermented foods can be beneficial, supplementation with probiotics is often the preferred route to support microbial colonies due to higher live cell counts.*

Taking into consideration that there are thousands of different bacterial species that inhabit our gut, each with a different activity, the adage “the more the better” doesn’t necessarily apply here either. Rather, it is vital to use a targeted approach with probiotic supplementation, by choosing strain-specific probiotic bacteria whose benefits and usages are supported by clinical research and formulated for specific health needs, like Thorne’s Women’s Daily Probiotic, formulated to support microbial balance in the vaginal and urinary tracts.*

Prebiotics, on the other hand, are defined as the food stuff that nourishes the good bacteria that reside in the gut, providing the beneficial microbes the tools they need to thrive and colonize.

Gut health prebiotics in the diet can come from a variety of plant foods, such as some of the fiber in complex carbohydrates, which is indigestible by our own enzymes. Prebiotics’ gut health fiber passes through the stomach and small intestine, where it reaches the large intestine intact, providing a feast for carbohydrate-loving beneficial bacteria. Prebiotic fibers can be found in different foods, including garlic, onions, artichoke, asparagus, apples, and bananas.

Beyond fiber content, antioxidant-rich foods, such as pomegranate, blueberries, and green tea, provide prebiotic benefits via their rich polyphenol content. Polyphenols are a class of phytochemicals (plant-sourced) that have been extensively researched to support healthy aging by reducing oxidative stress, thereby supporting cardiovascular, metabolic, and immune health.4,5 Anthocyanins, one type of polyphenol, are responsible for the red and blue pigments in fruits like pomegranate and blueberries. But these unique compounds have also been found to improve the intestinal environment by promoting the growth of beneficial bacteria.6

Polyphenols interact in unique ways with the beneficial bacteria in our guts and are emerging as promising tools to support the microbiome.4

Prebiotic vs. probiotic: Which is better?

Both dietary and supplemental prebiotics and probiotics provide excellent strategies to support gut health.* While supplementing with probiotics is akin to “seeding” the microbiome, prebiotics “feed” the beneficial flora, encouraging their growth and enabling the production of new and novel compounds, known as “postbiotics.”8  

Although throwing live bacteria into the gut can be incredibly beneficial, just like seeding a garden, the ability of those seeds to grow into something beneficial requires nutrient-dense soil. For a probiotic supplement to have the greatest potential to do its work, our inner ecosystem should provide an environment in which these bacteria can stick around, so to speak, and a quality prebiotic can help to achieve this. Feeding your gut a prebiotic is akin to supplementing a garden with nutrient-dense organic matter that improves soil health to keep plants thriving.

Role of a prebiotic vs. probiotic at the “microbiome hotel”

You might think of your gut as a sort of hotel for microbial species with a limited number of rooms available. The more beneficial bacteria that inhabit these rooms, the less likely it is we are hosting microorganisms and bacterial species that are implicated in dysbiosis (disharmony of the gut).3,7 Although supplying the hotel with good bacterial guests can help fill these rooms in the short-term, feeding these guests with the prebiotics they prefer will lengthen their stay.3 The beneficial flora present in our guts are then capable of overcrowding or “starving out” the potentially bad microbes that would otherwise occupy our microbiome hotel.7 

Why do we need prebiotics for gut health?

Prebiotics enable specific changes in the composition and activity of the gut microbiota, including supporting the production of postbiotics. Postbiotics are byproducts of the fermentation process and include the vitamins our microbes produce (such as B vitamins and vitamin K), as well as short-chain fatty acids, like butyrate.7-9 Butyrate plays an important role in gut health because it provides a source of fuel for our colon cells and has been found to have an anti-inflammatory effect in the gut.10,11

Can you get too much prebiotic fiber?

Many prebiotics are comprised of fiber that our digestive systems are not able to break down, and these fibers make their way to the colon where they feed the microbes in our large intestine. As a result of bacteria fermenting these prebiotic fibers, some individuals might experience symptoms of gas or bloating, particularly if they are not used to high fiber consumption. And because a small portion of the population is sensitive to some of these fermentable carbohydrates in their diet, their health-care practitioner might suggest minimizing these fermentable fibers by adhering to a low FODMAP (fermentable oligo-,di-, and monosaccharide and polyol) diet for a period of time. Long-term reduction or elimination of these foods is generally not recommended, however, because of their many health benefits and the potential for nutritional inadequacies.12

Are prebiotics and probiotics good for you?

Although prebiotics and probiotics work differently in our bodies, together they cohesively support the rich diversity and abundance of the beneficial species that are key to overall gut health.

Our microbiomes are akin to fingerprints in that there are no two exactly alike. There is no one “perfect” microbiome, but rather a spectrum exists of what comprises a healthy gut, with dietary diversity laying the foundation for a thriving microbial community. Think of the beneficial bacteria in our bodies as little superheroes that help keep us healthy, but if we don’t feed them, they can’t do their job.

Perhaps rather than asking “prebiotic vs. probiotic, which is better?” we should consider a dual approach as an integral part of our health regimens.   

Try revolutionary prebiotic supplements for gut health from Thorne

Thorne offers several innovative prebiotic formulas for supporting a healthy microbiome. For anyone looking to skip the fiber, Thorne’s Prebiotic + offers a unique blend of plant polyphenols and bacteriophages in a fiber-free formulation designed to nourish the beneficial bacteria in our gut without the symptoms of bloating often experienced with other blends.* Thorne’s Prebiotic + features a novel bacteriophage, PreforPro®, which goes to work within just hours of being consumed to help destabilize the cell walls of undesirable bacteria that can then be consumed by beneficial flora.*

Considering most Americans don’t consume enough fiber, those looking to boost their intake should reach for Thorne’s FiberMend®, a premiere prebiotic option featuring soluble fiber in addition to plant polyphenols to help maintain healthy blood sugar levels, promote regularity, and support digestive health.* Because the guar gum fiber in Thorne’s FiberMend is partially predigested with enzymes, it is also less likely to cause symptoms of bloating that often accompany other fiber supplements.*

You can explore all of Thorne’s prebiotic and probiotic formulations here. And with so many quality options to choose from, you might also consider Thorne’s at-home Gut Health Test to provide insight into which formulas would be most appropriate for your individual health and wellness goals.

References

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  2. Appleton J. The gut-brain axis: Influence of microbiota on mood and mental health. Integr Med Clin J 2018;17(4):28-32.
  3. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients 2021;13(3):886. doi:10.3390/nu13030886
  4. Cory H, Passarelli S, Szeto J, et al. The role of polyphenols in human health and food systems: A mini-review. Front Nutr 2018;5:87. doi:10.3389/fnut.2018.00087
  5. Hano C, Tungmunnithum D. Plant polyphenols, more than just simple natural antioxidants: Oxidative stress, aging, and age-related diseases Medicines 2020;7(5):26. doi:10.3390/medicines7050026
  6. Wang M, Zhang Z, Sun H, et al. Research progress of anthocyanin prebiotic activity: A review. Phytomedicine 2022;102:154145. doi:10.1016/j.phymed.2022.154145
  7. Markowiak P, Śliżewska K. Effects of probiotics, prebiotics, and synbiotics on human health. Nutrients 2017;9(9):1021. doi:10.3390/nu9091021
  8. Vinderola G, Sanders ME, Salminen S. The concept of postbiotics. Foods 2022;11(8):1077. doi:10.3390/foods11081077
  9. Huang FC, Huang SC. The combined beneficial effects of postbiotic butyrate on active vitamin D3-orchestrated innate immunity to salmonella colitis. Biomedicines 2021;9(10):1296. doi:10.3390/biomedicines9101296
  10. Oliphant K, Allen-Vercoe E. Macronutrient metabolism by the human gut microbiome: Major fermentation by-products and their impact on host health. Microbiome 2019;7:91. doi:10.1186/s40168-019-0704-8
  11. den Besten G, van Eunen K, Groen AK, et al. The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism. J Lipid Res 2013;54(9):2325-2340. doi:10.1194/jlr.R036012
  12. Hill P, Muir JG, Gibson PR. Controversies and recent developments of the low-FODMAP Diet. Gastroenterol Hepatol 2017;13(1):36.