There seem to be more foods, drinks, and supplements on shelves touting they have prebiotics or probiotics that are good for digestion. While it’s true that probiotics and prebiotics can help support gut health, they aren’t the same.[1] Here’s more about the differences between them, including how you get them and what they do.

What you should know about gut health

You probably think of the intestines as part of your digestive system. And that’s correct. But your intestinal tract is also the body’s largest immune system organ.[2] Your immune system fends off germs that can cause illness.[3] And, it’s estimated that 80% of your immune system’s germ-fighting cells live in your intestinal tract.[4]

There are trillions of microbes (also called microorganisms) in your digestive tract.[5] These microbes, which include bacteria, are part of the gut microbiome in your large and small intestines.[6] Most bacteria in your gut microbiome, such as lactobacillus and bifidobacterium, are good for you.[7] They counteract the effects of harmful bacteria that you swallow every day.[8]

The reason you aren’t constantly sick from ingesting bacteria is because good bacteria in your intestines take care of the bad bacteria.[9] Stomach acid destroys most bacteria you consume.[10] The ones that survive move into your intestinal tract where good bacteria finish them off.[11] In addition to supporting your immune system, healthy gut bacteria help with digestion and minimizing inflammation.[12]

Gut dysbiosis: An unbalanced gut microbiome

But sometimes there’s an imbalance between good and bad gut bacteria.[13] This imbalance (known as gut dysbiosis) can cause digestive issues, such as bloating, gas, and bowel movement changes.[14] There’s also a link between gut dysbiosis and chronic conditions, such as diabetes, obesity, inflammatory bowel disease (IBD), and irritable bowel syndrome (IBS).[15]

Several things can cause gut dysbiosis, including your food choices, stress, chronic diseases, and medications like antibiotics.[16] Probiotics and prebiotics may help prevent or correct this gut microbiome imbalance.[17]

What are probiotics?

Probiotics are living strains of good bacteria cultured in a lab and added to foods, drinks, and supplements.[18] When you consume products with probiotics, the healthy microbes add to the healthy bacteria that already live in your intestines.[19] Probiotics from foods or supplements can help support a healthy balance of good gut bacteria.[20]

Probiotic benefits

Probiotics may help:[21]

Foods with probiotics

You can purchase probiotic supplements, or get probiotics from these fermented foods and products:[22]

Milk products

  • Cottage cheese (on the package, look for the terms “live and active cultures” or specific strains of probiotics, such as lactobacillus or bifidobacterium)
  • Kefir
  • Yogurt (check for products with live and active cultures)[23]

Foods with probiotics

  • Kimchi (fermented vegetables)
  • Kombucha (fermented tea)
  • Pickles and pickle juice (look for the terms “unpasteurized” or “live cultures”)
  • Refrigerated sauerkraut (fermented cabbage)[24]
  • Tempeh and miso (fermented soybeans)

What are prebiotics?

Prebiotics serve as a food source for bacteria and other microbes in your gut microbiome.[25] In order to “feed” bacteria, prebiotics have to make it to your large intestine undigested.[26] A metabolism and fermentation process occurs as microbes feed on prebiotics.[27] Short-chain fatty acids form when prebiotics break down.[28] This type of fatty acid helps provide energy to intestinal cells.[29]

Prebiotic benefits

Prebiotics may help: [30]

  • Improve your body’s immune system function and anti-inflammatory response
  • Make chemicals called neurotransmitters that carry messages between your gut and brain that activate mood changes
  • Regulate bowel movements
  • Stimulate the production of hormones that affect appetite
  • Strengthen bones by helping to absorb calcium and phosphorous

Foods with prebiotics

Foods that have fiber (especially soluble fiber including inulin and pectin) and certain starches (such as resistant starches) are good sources of prebiotics.[31] These types of fiber and starch don’t break down easily during digestion.[32] They pass into your large intestine largely intact where they serve as a food source for your gut microbiome.[33]  

You can purchase prebiotic supplements, or get prebiotics from these foods: [34]

  • Beans and legumes
  • Fruit, including apples, apricots, green bananas, peaches, raspberries, and tomatoes
  • Garlic
  • Vegetables, including Jerusalem artichokes, asparagus, carrots, green beans, onions, potatoes (especially potatoes that have been boiled and chilled), and soybeans
  • Whole grains, including oats, barley, and brown rice

In summary: Probiotics and prebiotics support gut health

Probiotics and prebiotics work together to help support your digestive system.[35] They may help restore gut health when stress, illness, medications, or other factors cause an imbalance of harmful gut bacteria.[36] You can talk to your health care provider or pharmacist to learn more about probiotic and prebiotic food sources and supplements.

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FAQs about probiotics and prebiotics

What are probiotics?

Probiotics are living strains of good bacteria cultured in a lab and added to foods, drinks, and supplements.[37] They support a healthy balance of good gut bacteria.[38]

What are prebiotics?

Prebiotics serve as a food source for bacteria and other microbes in your gut.[39] They work with probiotics to support a healthy gut microbiome.[40]

What are good sources of probiotics?

Fermented foods, including yogurt, kimchi, pickles, and sauerkraut, are good sources of probiotics.[41] You can also buy probiotic supplements.

What are good sources of prebiotics?

Fruits, vegetables, legumes, and whole-grain products that have hard-to-digest fiber and starches are good sources of prebiotics.[42] You can also buy prebiotic supplements.

[1] Mayo Clinic. What Are Probiotics and Prebiotics? Last reviewed July 2, 2022. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065; Harvard Health Publishing. Prebiotics: Understanding Their Role in Gut Health. Last reviewed May 15, 2024. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health; Cleveland Clinic. Prebiotics vs. Probiotics: What’s the Difference? Last reviewed March 25, 2020. https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference  

[2] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[3] Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[4] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[5] Harvard Health Publishing. Prebiotics: Understanding Their Role in Gut Health. Last reviewed May 15, 2024. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health

[6] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[7] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome; Harvard Health Publishing. Prebiotics: Understanding Their Role in Gut Health. Last reviewed May 15, 2024. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health

[8] Cleveland Clinic. 5 Reasons to Add More Fermented Foods to Your Diet. Last reviewed February 5, 2020. https://health.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic; Harvard Health Publishing. Prebiotics: Understanding Their Role in Gut Health. Last reviewed May 15, 2024. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health

[9] Cleveland Clinic. 5 Reasons to Add More Fermented Foods to Your Diet. Last reviewed February 5, 2020. https://health.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic

[10] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[11] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[12] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[13] Harvard Health Publishing. Prebiotics: Understanding Their Role in Gut Health. Last reviewed May 15, 2024. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health; Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome; Cleveland Clinic. Dysbiosis. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/dysbiosis

[14] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome; Cleveland Clinic. Dysbiosis. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/dysbiosis

[15] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[16] Cleveland Clinic. Dysbiosis. Last reviewed April 16, 2024. https://my.clevelandclinic.org/health/diseases/dysbiosis

[17] Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[18] Intermountain Health. What’s the Difference Between Probiotics and Prebiotics? Last reviewed November 17, 2023. https://intermountainhealthcare.org/blogs/difference-between-probiotics-and-prebiotics; Cleveland Clinic. Probiotics. Last reviewed October 30, 2023. https://my.clevelandclinic.org/health/treatments/14598-probiotics; Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[19] Cleveland Clinic. Probiotics. Last reviewed October 30, 2023. https://my.clevelandclinic.org/health/treatments/14598-probiotics

[20] Cleveland Clinic. How to Pick the Best Probiotic. Last reviewed October 13, 2022. https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you

[21] Cleveland Clinic. How to Pick the Best Probiotic. Last reviewed October 13, 2022. https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you;  Cureus. The Effects of Probiotics on Cholesterol Levels in Patients With Metabolic Syndrome: A Systematic Review. Last reviewed April 14, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10183154/  

[22] Cleveland Clinic. Probiotics. Last reviewed October 30, 2023. https://my.clevelandclinic.org/health/treatments/14598-probiotics

[23] Harvard Health Publishing. Probiotics and Prebiotics: What’s Really Important. Last reviewed June 3, 2024. https://www.health.harvard.edu/nutrition/are-you-getting-essential-nutrients-from-your-diet

[24] Cleveland Clinic. Probiotics. Last reviewed October 30, 2023. https://my.clevelandclinic.org/health/treatments/14598-probiotics; Cleveland Clinic. 5 Reasons to Add More Fermented Foods to Your Diet. Last reviewed February 5, 2020. https://health.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic

[25] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[26] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[27] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[28] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[29] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[30] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[31] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[32] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[33] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[34] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics; Cleveland Clinic. Prebiotics vs. Probiotics: What’s the Difference? Last reviewed March 25, 2020. https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference 

[35] Cleveland Clinic. Prebiotics vs. Probiotics: What’s the Difference? Last reviewed March 25, 2020. https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference 

[36] Cleveland Clinic. Prebiotics vs. Probiotics: What’s the Difference? Last reviewed March 25, 2020. https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference 

[37] Intermountain Health. What’s the Difference Between Probiotics and Prebiotics? Last reviewed November 17, 2023. https://intermountainhealthcare.org/blogs/difference-between-probiotics-and-prebiotics; Cleveland Clinic. Probiotics. Last reviewed October 30, 2023. https://my.clevelandclinic.org/health/treatments/14598-probiotics; Cleveland Clinic. How Your Gut Microbiome Impacts Your Health. Last reviewed June 9, 2022. https://health.clevelandclinic.org/gut-microbiome

[38] Cleveland Clinic. How to Pick the Best Probiotic. Last reviewed October 13, 2022. https://health.clevelandclinic.org/how-to-pick-the-best-probiotic-for-you

[39] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[40] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

[41] Cleveland Clinic. Probiotics. Last reviewed October 30, 2023. https://my.clevelandclinic.org/health/treatments/14598-probiotics

[42] Cleveland Clinic. What Are Prebiotics and What Do They Do? Last reviewed March 14, 2022. https://health.clevelandclinic.org/what-are-prebiotics

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