Prebiotics vs probiotics: Uses, benefits and sources

Gut health and gut microbiome aren't things we can easily see, but they are actually a major component of both your physical and mental health and well-being, and can impact you in ways you might not even realise.

There are many things your gut microbiome impacts, including your immune system, mood, and behaviour [1].

Gut health can be impacted by things beyond your control, such as the physical environment, your age, how you were born (e.g. vaginal birth or C-section), and whether you had breast milk or were bottle-fed as a baby.

It can also be impacted by things within our control, such as sleep, drinking or smoking, physical activity, taking antibiotics, and eating habits [2]. If you eat a high-sugar diet or a lot of processed foods, for example, this can impact your gut microbiota, digestive system, and overall health.

If you have ever looked into gut health, you have probably heard of prebiotics and probiotics and might have even considered incorporating these either through diet or supplements.

The names are very similar, but prebiotics and probiotics are two different things, so we're here to help you understand the difference between them, their health benefits, and how you can incorporate them into your lifestyle.

What are prebiotics?

Prebiotics are compounds found in certain foods which can promote the growth of healthy bacteria and other microorganisms in the gut [2]. Prebiotics don't contain microorganisms, but they stimulate their growth.

They are a type of complex carbohydrate, but they are not found in all carbohydrate foods (more on that later) and they don't act as an energy source in the way that most carbohydrates do. Instead, they go to the lower digestive tract and act as "food" for our gut microbiome [3].

Microbiome refers to microbes, or healthy gut bacteria living inside your stomach [1]. These gut bacteria help destroy harmful bacteria, break down nutrients, and support digestive health.

Prebiotics play a key role in overall health, so it is important to make sure your body is getting enough. If you are struggling to do this through diet alone, you might want to consider supplements, such as Juniper's Daily Fullness and Digestive Blend.

This flavourless supplement can be especially beneficial if you are on a weight loss journey, as it is designed to be used alongside Juniper's Weight Reset Program as part of your healthy lifestyle.

The powder is formulated with prebiotics Sunfiber and Solnul. Sunfiber is derived from guar gum and has been found to slow digestion, while Solnul is derived from potato and contains resistant starch type 2, which also slows digestion.

The supplement is designed to enhance feelings of fullness, support a healthy gut, and keep you regular. It is a source of dietary fibre, supports bowel health and healthy bacteria, has a 5-star health rating, and is low in sugar.

If you suspect you have serious gut health issues, you might want to speak to a healthcare provider before embarking on a new supplement regime.

What are probiotics?

Probiotics are a type of live bacteria beneficial for gut health [4].

They are an integral part of your gut microbiome, which consists of trillions of microorganisms living inside of you, including bacteria, viruses, fungi, and yeast — just to name a few!

These good bacteria play an important role in keeping your microbiome healthy by maintaining or restoring its natural balance. Having a healthy and balanced microbiome means your body can digest and metabolise food, produce some vitamins, and support general well-being.

Probiotics are believed to improve digestive health. Some people take probiotics to support gut bacteria, as a preventative measure against gut issues, or to improve certain conditions [4].

Antibiotics act by killing harmful bacteria in the body when you are sick or have an infection, but they can also kill good bacteria [2]. This means while they improve health in some ways, they can also upset your gut bacteria and microbiome.

Of course, if you are considering taking probiotics in an attempt to cure a serious medical condition, we would recommend speaking to a healthcare provider about your specific circumstances to make sure this is an appropriate course of action.

There are different types of probiotics that offer different benefits, but the two most common are Lactobacillus and Bifidobacterium [5].

They are commonly found in fermented foods and some types of dairy products, and they can help with issues like diarrhoea.

Comparing the benefits of prebiotics vs probiotics

While both prebiotics and probiotics promote gut health, it is important to understand the differences between the two, and the health benefits they can each offer.

In short, probiotics are a type of beneficial gut bacteria, while prebiotics feed these bacteria.  

Probiotics work to reduce gut symptoms, support your immune system, and act as a barrier against bad bacteria and infections. Probiotics are also believed to support dental health and improve issues like dental caries and bad breath [5].

The key benefits of prebiotics, on the other hand, are that they support the growth of helpful bacteria, help regulate immune systems, and increase the production of short-chain fatty acids.

Short-chain fatty acids further improve the gut barrier's strength and function and regulate how your body metabolises sugars and fats [6].

Are there any side effects?

Similar to most types of medication or foods, there is a chance of side effects when you start taking prebiotic or probiotic supplements.

As probiotics and prebiotics are both related to gut health and function, there is a chance your stomach may react a little when you introduce them into your diet [7]. This can include bloating, gas, or general stomach discomfort.

These symptoms should go away as your body gets used to the supplements or dietary changes, but more severe discomfort can also be a sign that your dose might be too large.

If you experience any of these issues, check in with your doctor for advice, and to make sure you are having the right dosage to suit your needs.

Sources of prebiotics and probiotics

As we have mentioned above, prebiotics and probiotics are important for general human health, digestive health, and immune health. They can both be found naturally in certain foods or taken as supplements, which might come in the form of a liquid, gummy, tablet or capsule.

If you struggle to swallow tablets or often don't like the taste of supplements, a powder form like the Juniper Daily Fullness and Digestion Blend might be an easy option for you, as it is unflavoured and can easily be mixed into food or drinks.

If you would like to increase the amount of probiotics and prebiotics in your diet, here are some of the key food sources to include in your meals.

Probiotic foods

Probiotics are typically found in fermented foods. Some examples of probiotic-rich foods include [1]:

• Yoghurt
• Kimchi
• Sauerkraut
• Kombucha
• Miso
• Sourdough

Prebiotic foods

Prebiotics are naturally found in (and can be derived from) high-fibre plant foods. Some examples of prebiotic foods include [1]:

• Vegetables (such as asparagus, sugar beet, garlic and onion)
• Fruit (including bananas, apples, and tomatoes)
• Legumes (such as lentils and peas)
• Whole grains (oats and barley)

Should you take prebiotics or probiotics?

The good news is, you don't need to choose between taking prebiotics or probiotic supplements — you can take both. The combination of probiotics and prebiotics in supplements and food sources is called synbiotics [8].

If you have specific health concerns or a condition you are hoping to treat, it is best to speak to a healthcare provider for advice about your circumstances before starting a new medication or attempting to cure yourself with a supplement.

You should also check any supplements or dietary changes with your doctor if you a pregnant or breastfeeding, or are hoping to become pregnant in the near future.

But for most of us, both prebiotics and probiotics have numerous health benefits and can be an excellent addition to our well-being. A healthy gut can impact your whole body, so we want to nurture it as much as possible.

Take care of your gut, and it will take care of you.