What is the difference between a probiotic and a prebiotic?

Probiotic or prebiotic , is your gut confused? We'll explain the difference to help you maintain a healthy gut flora . It's simple: good bacteria need their super fuel for optimal digestive health!

Probiotics vs. Prebiotics: The comparison chart to understand everything

In short, probiotics are beneficial live microorganisms , while prebiotics are the fibers that serve as their food . One is the seed, the other its fertilizer!

To gain a clearer understanding, nothing beats a face-to-face comparison. We've summarized the fundamental difference in a simple table so you can visualize their respective roles. You'll see how these two elements, although different, become the best allies for your digestion .

Characteristic	Probiotics (the live components)	Prebiotics (tailor-made food)
Nature	Living microorganisms (bacteria such as Lactobacilli and Bifidobacteria, or certain yeasts).	Specific plant fibers that are not digestible by your body (inulin, FOS, GOS).
Main Role	They help to populate and diversify your gut flora, to support the intestinal barrier and the immune system.	They serve as food (or fuel) to selectively stimulate the growth and activity of good bacteria.
Sources via food	Fermented foods: kefir, quality yogurts, kombucha, raw sauerkraut, miso.	Fruits and vegetables rich in fiber such as garlic, onion, leek, asparagus, banana, or chicory root.

You see, these two aren't on the same team, but they share the same goal for your digestive health. Incorporating prebiotics into your diet is a bit like preparing fertile ground so that probiotics (those you consume or those already present) can establish themselves and work effectively.

Understanding this difference is the first step to making the right choices. Now that the basics are covered, it's time to get to know the first player in this duo in more detail: the probiotic.

What is a probiotic?

According to the WHO , probiotics are “ live microorganisms which, when administered in adequate amounts, confer a health benefit on the host. ”

Definition: More than just "good bacteria"

A probiotic is much more than just a "friendly bacterium." Each probiotic belongs to a specific strain (its family name, such as Bifidobacterium longum ) that has a particular effect on the body . The product's effectiveness depends on the type of strain used.

To be effective, the quantity of these live microorganisms is also a factor to consider. This is why you often see the abbreviation " CFU " (Colony Forming Units) on a dietary supplement. It indicates the number of active bacteria capable of acting on your gut flora.

The special case of psychobiotics: a direct link between the gut and the brain

An exciting field is developing around "psychobiotics." This term refers to a type of probiotic whose beneficial effect on the gut-brain axis has been studied. These particular strains contribute to the proper functioning of the communication between your digestive system and your mood.

Where can I find probiotics?

You can find these valuable allies in two ways. Some foods contain them naturally: fermented dairy products (kefir, yogurts) or lacto-fermented vegetables (raw sauerkraut) are excellent sources for your diet.

For a more targeted approach, a quality dietary supplement can be used.

Now that the role of these living organisms is clearer, let's see what they need to thrive. This is where their favorite food comes in: prebiotics .

What is a prebiotic?

Prebiotics are specific types of fiber that your body doesn't digest. They serve as the exclusive food for the good bacteria in your gut, thus stimulating their growth and activity.

Prebiotics: Fertilizer for your gut

Unlike probiotics, prebiotics are not live . They are complex carbohydrates, a form of dietary fiber that our small intestine cannot absorb. Their main function is to selectively feed the beneficial microorganisms already present in your large intestine.

By choosing the right food, you provide a real "super-fuel" for your good bacteria . This fermentation process by the microbiota is the source of more than one benefit for the body, notably helping in the production of useful compounds such as short-chain fatty acids.

Where can I find natural prebiotics to improve my gut health?

There are many natural sources to enrich your diet. Choosing a food rich in prebiotics is simpler than it seems. Regular use of these ingredients can help support healthy bowel movements and a diverse gut microbiota.

Here is a list of foods to prioritize:

• Garlic & Onion
• Leek & Asparagus
• Banana (especially a slightly green one)
• Chicory root (often used for inulin)
• Jerusalem artichoke
• Barley and oats (contain beta-glucans)

Maintaining a diet rich in this particular fiber is an excellent strategy for taking care of your gut microbiota on a daily basis. But what happens when you directly combine probiotics and prebiotics? That's what we're going to explore with the dynamic team: the synbiotics .

Symbiotics: why combine probiotics and prebiotics?

A synbiotic is the intelligent combination of a probiotic and its preferred prebiotic . The postbiotic, on the other hand, is the beneficial end product produced by the probiotic when it feeds.

Symbiotics: The winning combination for maximum efficiency

Imagine sending a worker to a construction site with his own lunch. That's the principle of a symbiotic! This term refers to a product where a probiotic is directly associated with a prebiotic that serves as food, to improve its survival and efficiency.

This synergy is particularly useful for supporting a healthy gut microbiota. It promotes better colonization of beneficial bacteria, which can help restore digestive comfort after an imbalance, for example, following the use of antibiotics.

Source: ANSES

Postbiotics: The valuable result of the work of probiotics

And after the meal? The results of the work come! A postbiotic is a beneficial substance created by the fermentation of a prebiotic by a probiotic . These are no longer living organisms, but active molecules that play a direct role in our health.

These compounds (such as butyrate) serve as an energy source for the cells of the intestinal wall. Their function is to strengthen this barrier, which can help prevent the establishment of unwanted microorganisms and thus contribute to greater comfort and a healthy immune system.

These concepts demonstrate just how complex the digestive system and gut microbiota are. Finally, let's answer the questions you're probably asking yourself.

FAQ – Difference between probiotics and prebiotics

Should you take probiotics and prebiotics at the same time?

Yes, it's actually an excellent idea . Consuming them together, the symbiotic approach we were discussing, is ideal. The prebiotic helps the probiotic establish itself and work effectively, promoting a better balance of your gut microbiome and improved digestion.

Can we take it every day or should we take breaks?

For prebiotics, the answer is yes: daily consumption through food is beneficial. For probiotic supplements, it is often recommended to take them in courses (1 to 3 months), particularly during a change of season, a period of stress, or for a specific, temporary need.

Are the effects of probiotics immediate?

No, patience is key. Improvement in digestive comfort is not instantaneous. It generally takes 2 to 4 weeks for a person to feel the first benefits, the time it takes for the microorganisms to establish themselves and for the intestinal flora to rebalance .

Can taking prebiotics cause bloating?

Yes, and that's a common symptom at the beginning. An increase in fiber intake can cause temporary gas , a sign that your good bacteria are getting to work! To reduce this discomfort, start with small amounts and gradually increase them.

Are probiotic supplements covered by social security?

No. Probiotics and prebiotics are considered food supplements and, as such, are not covered by health insurance . Their use is part of a wellness approach and supports a healthy lifestyle.

Which foods contain both probiotics and prebiotics?

Some fermented foods are perfect natural symbiotic partners. Unpasteurized sauerkraut is an excellent example: the cabbage provides prebiotic fibers that nourish the probiotic bacteria created during fermentation.

What is the difference between probiotics, prebiotics and postbiotics?

To put it simply, imagine your gut as a garden:

• The probiotic is the seed you plant (the living microorganism).
• Prebiotics are fertilizers that specifically nourish this seed (the fiber).
• Postbiotics is the fruit that grows thanks to this duo (the beneficial substance produced).

Now, the difference between probiotics and prebiotics holds no more secrets for you: you have all the keys to intelligently combine these two allies and actively support your inner balance.