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Probiotics vs Prebiotics - What's the Difference?

Probiotics vs. Prebiotics - What's the Difference? | Healthology Hub London Nutritional Therapist

In the fascinating world of gut health and nutrition, two terms often stand out: probiotics and prebiotics. While they may sound similar, these dynamic duo play distinct roles in maintaining a balanced and happy gut ecosystem.

Probiotics vs prebiotics - let's explore!

Probiotics: The Friendly Microbes

Probiotics are live microorganisms that confer various health benefits when consumed in adequate amounts. These "friendly" bacteria are naturally present in certain foods and can also be taken in the form of supplements. Common strains of probiotics include Lactobacillus and Bifidobacterium. Probiotics work by colonising the gut and supporting the balance of beneficial bacteria, thus aiding in digestion, boosting the immune system, and potentially alleviating gastrointestinal issues.

Probiotic Foods:

  1. Yogurt: Contains live cultures of beneficial bacteria like Lactobacillus and Bifidobacterium.

  2. Kefir: A fermented dairy product similar to yogurt, rich in probiotics.

  3. Sauerkraut: Fermented cabbage that provides a dose of probiotics, particularly Lactobacillus.

  4. Kimchi: A traditional Korean dish made from fermented vegetables, such as napa cabbage and radishes.

  5. Miso: A Japanese seasoning made from fermented soybeans, often used in soups and sauces.

  6. Tempeh: Fermented soybean product that is a good source of probiotics and protein.

  7. Pickles: Naturally fermented pickles (not vinegar-based) can contain probiotics.

Prebiotics: The Nourishment for Microbes

Prebiotics, on the other hand, are non-digestible fibres that serve as food for the beneficial bacteria already residing in the gut. These compounds are mainly found in certain types of fibre-rich foods, such as fruits, vegetables, and whole grains. By providing a nourishing environment for probiotics to thrive, prebiotics indirectly contribute to a healthier gut flora and improved digestion.

Prebiotic Foods:

  1. Garlic: Rich in inulin, a prebiotic fibre that supports the growth of beneficial bacteria.

  2. Onions, Jerusalem Artichoke and Asparagus: Contain inulin and other prebiotic fibres that nourish gut microbes.

  3. Bananas: Provide resistant starch, a prebiotic fibre that supports gut health.

  4. Chicory Root: A high-inulin food often used as a coffee substitute or dietary supplement.

  5. Oats: Contain beta-glucans, a type of soluble fiber that acts as a prebiotic.

The Distinct Differences:

While both probiotics and prebiotics play crucial roles in maintaining gut health, they differ in their mechanisms and functions. Probiotics are live microorganisms that directly introduce beneficial bacteria into the gut, while prebiotics serve as a source of sustenance for the existing gut flora. Think of probiotics as the new recruits and prebiotics as the cafeteria that keeps them well-fed and thriving.

The Symbiotic Relationship:

Incorporating a variety of these probiotic and prebiotic foods into your diet can help maintain a healthy balance of gut bacteria and support overall digestive health.

Interestingly, the dynamic duo of probiotics and prebiotics can work together synergistically, creating a "symbiotic" relationship. Symbiotic products combine both components to maximise their potential benefits. These products offer the advantage of introducing beneficial bacteria while simultaneously providing the nourishment they need to flourish.


In the intricate world of gut health, probiotics and prebiotics play distinct yet interconnected roles. Probiotics introduce friendly bacteria into the gut, while prebiotics nourish the existing microbial community. Embracing both probiotics and prebiotics through a balanced diet or supplements can contribute to a healthier gut microbiome, improved digestion, and enhanced overall well-being. So, the next time you think about gut health, remember the dynamic duo that keeps your digestive system in harmony – probiotics and prebiotics.


Rakhi Lad | London-based Nutritional Therapist


Hi! I'm Rakhi and I am a registered nutritional therapist and lifestyle medicine practitioner based in Ealing, London.

Rather than plastering over your symptoms, I help you to deal with your health issues by addressing the root causes and supporting you towards improved health from the inside-out.

Feel free to take a look around my website or start your journey towards better wellbeing & vitality by getting in touch for a free consultation.


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