Probiotics vs Prebiotics
Written by: CDHF
Updated: November 18th, 2025
There’s lots of talk about probiotics these days and their role in digestive health and disease. While probiotics and prebiotics sound similar, they are very different and have different roles in gut health. We break it down in the below. Keep reading!
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What are Probiotics?
The Food and Agriculture Organization of the United Nations and World Health Organization (FAO/WHO) defines probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host.”1
In plain language, probiotics are “good bugs” or “good microbes” that improve certain aspects of our health. Each probiotic is unique, has a very specific intended purpose, with specific types or strains that can help manage certain specific conditions2
Some probiotics may reduce antibiotic-associated diarrhea, managing IBS symptoms like, bloating, and changes in bowel habits. These friendly microbes also help us digest fibre and other nutrients.
Contrary to what you may think, probiotics don’t make their way into your gut and set up ‘camp’ but rather, have a ‘transient’ effect meaning that when you consume them, they do a specific job, and then they leave your gut.
It’s important to note that not everyone needs to take a probiotic for general “gut health”. Certain probiotics have been identified as a treatment for specific conditions and symptom relief.
It’s important that you talk with your doctor, pharmacist, or dietitian first before taking a probiotic, to ensure you have a proper diagnosis or know why you are taking it. Together, you can select an appropriate probiotic that is the most suitable for you.
Once you do, you’ll find out that probiotics can be found in:
- Certain fermented foods including fermented milks like some yogurt and kefir
- Pill form
- Powder form
What are Prebiotics?
Prebiotics are defined as “a substrate that is selectively utilized by host microorganisms conferring a health benefit.”3
In other words, they are food for our gut microbes. Prebiotics are indigestible parts of food that ferment in the colon and feed the good bacteria.
The good bacteria then produce ‘short chain fatty acids.’ Short chain fatty chain acids play an important role in nourishing the cells of our gut barrier, contributing to a functioning immune system, and so much more.
By getting enough prebiotics in our diet, we can improve the number and variety of bacteria in our gut – which supports better overall gut health.
CDHF’s gut health expert and registered dietitian Andrea Hardy mentions that “when we don’t fuel our gut bacteria with enough prebiotics, bacteria have to find fuel from other sources. It’s been shown in animal models that bacteria will eat the all-important mucous layer in your gut – which is your first line of defence against invasion of potentially harmful compounds”.4
Prebiotics can be naturally found in many foods like legumes, fruits, certain nuts, seeds and grains. In addition, there are several products on the market to which manufacturers have added prebiotics (for example: cereals, protein supplements, energy bars, and “healthier” cookies, to name a few).
While most prebiotics are a type of fibre, not all fibres can be classified as a prebiotic, not all fibres can be classified as a prebiotic. Examples of prebiotic fibres include inulin, fructans and galacto-oligosacharides (GOS). Some foods that are naturally high in prebiotics are:
Vegetables
- Jerusalem artichokes
- Garlic
- Onion
- Asparagus
- Cabbage
- snow peas
- green peas
- Leeks
- Shallots
Fruit
- Apples
- Grapefruit
- Pomegranate
- Nectarines
Whole Grains
- Oats
- Wheat
- Barley
- Rye crackers
Nuts & Seeds
- Pistachio nuts
- Cashews
Legumes
- Red kidney beans
- Soybeans
- Chickpeas
- Lentils
Is there a recommended amount of prebiotics I should be aiming for?
Health professionals are getting close to being able to make more concrete recommendations on how much prebiotic fibre we should be getting a day.
For example, research show that 5 grams of inulin, a type of prebiotic fibre, can help to increase beneficial bacteria, known as Bifidobacteria in the gut5.
It can be hard to consistently get adequate amounts of prebiotic fibres in the diet alone, which is why you might see more and more products on the shelf with ingredients like:
- Inulin
- Fructo-oligosaccharides
- Chicory root
These prebiotic fibres add extra nutrition for you, and your gut microbiome so watch for them on the label!
Prebiotics & Probiotics – An Undeniable Duo
For many years, people have been focused on probiotics. We now know that while probiotics can provide a specific health benefit, we should also be thinking of prebiotics!
Dr. Frank W. Jackson, gastroenterologist – explains the difference between a probiotic and prebiotic with a helpful garden metaphor. “You can add seeds-the probiotic bacteria-while the prebiotic fibre is the water and fertilizer that helps the seeds to grow and flourish.”
If you put that into the context of your body, while you are getting enough probiotics in your diet – do not forget about the prebiotics that feed the microbes that keep you healthy and happy every day!
Aiming to include fermented, probiotic, and prebiotic foods in your diet every day can help to support gut health.
Examples include:
- A probiotic yogurt & a banana
- Fermented kimchi & rice
- Kefir in a smoothie with oats & fruit
At the end of the day – it’s about getting intentional with including prebiotics, probiotics & fermented foods in our diets. They are a delicious and nutritious way to take care of our digestive health!
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This content was made possible due to an unrestricted educational grant from Activia.
References:
- Hill, C., Guarner, F., Reid, G., Gibson, G.R., Merenstein, D.J., Pot, B., Morelli, L., Canani, R.B., Flint, H.J., Salminen, S., Calder, P.C., & Sanders, M.E. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506-514. https://doi.org/10.1038/nrgastro.2014.66.
- International Scientific Association for Probiotics and Prebiotics. (2025, September 10). Probiotics. https://isappscience.org/resource/probiotics/
- Alliance for Education on Probiotics (AEProbio). (2021). Understanding probiotics. Retrieved March 6, 2021, from https://www.aeprobio.com/understanding-probiotics/.
- Gibson, G.R., Hutkins, R. Sanders, M.E., Prescott, S.L., Reimer, R.A., Salminen, S.J., Scott, K., Stanton, C., Swanson, K.S., Cani, P.D., Verbeke, K., & Reid. G. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491-502. https://doi.org/10.1038/nrgastro.2017.75.
- Hardy, A. (2019). How prebiotics help gut health. Retrieved February 22, 2021, from https://ignitenutrition.ca/blog/how-prebiotics-help-gut-health.
- Bouhnik, Y., Raskine, L., Champion, K., Andrieux, C., Penven, S., Jacobs, H., & Simoneau, G. (2007). Prolonged administration of low-dose inulin stimulates the growth of bifidobacteria in humans. Nutrition Research, 27(4), 187-193.
