Probiotics vs. Prebiotics: What do you really need?

A breakdown of probiotics vs. prebiotics – What they are, how they benefit your gut, and how to get more.

Spring is (finally) here, and it’s the perfect time to reflect on the changes you set out to make in 2024. Maybe you vowed to push yourself this year. Maybe, you’re following the trend of intentional, impactful wellness moves like slow fitness.

Whether you’re ready to take your wellness up another notch or pivot to something a little different, one trend out there can benefit us all: Gut health.

If you’ve ever gone down the rabbit hole of gut health, you know how quickly things get confusing. There are so many factors at play and still lot of room (read: need) for research. As with most nutrition-related things, information isn’t black and white. Factor in pushy marketing to “buy this product” or “follow this gut health regime” and well, where do you even start?

Let’s take it back to the basics, starting with probiotics and prebiotics.

Prebiotics vs. Probiotics

You’ve heard of them, but what’s the difference? Do you need to supplement one or the other? Both?

What are probiotics?

You have billions of microbes living in your gut, including bacteria, viruses, fungi, and more. Sounds gross, but all of these play a role in gut health, which affects the entire body. Some microbes promote disease, while others fight it. In the end, balance is key.

Probiotics are the “good guys” when it comes to balance in the gut. These bacteria help fight off the “bad guys” and maintain balance.

How to get more

You can get probiotics from food or from a supplement. Here are some food sources:

• Yogurt
• Kefir
• Miso
• Tempeh
• Kombucha
• Kimchi
• Sauerkraut

As more people prioritize gut health, some wellness brands have started fortifying products with probiotics. Example: Sculpt & Debloat Protein Powder!

When shopping for yogurt or anything fortified with probiotics, be sure to look for “live and active cultures” on the label. The two most common strains of probiotic bacteria you’ll see are lactobacillus acidophilus and Bifidobacterium bifidum.

Taking a supplement is the most convenient way to up your probiotic intake. You’ll most commonly see the two strains I mentioned above, plus some other types. For certain conditions, your healthcare provider might recommend targeting certain strains. Again, look for “live and active cultures.” Look for at least 1 billion Colony Forming Units (CFUs) per dose (and ask your provider if you want a more personalized recommendation for how much to take).

But do you NEED more?

A dietitian’s favorite phrase: It depends. Read Original