Prebiotics vs Probiotics: Which Is Better for You

Difference Between Probiotics and Prebiotics

Probiotics are beneficial live microbes that support human health when taken in adequate amounts [1]. Probiotics are typically bacteria naturally found in the human gut microbiota (i.e., the collection of microbes in the gut). They are elements of a healthy gut ecosystem living in symbiosis with the human body and supporting human health.* Probiotics can be taken as supplements and are naturally found in many foods, namely in fermented foods, as they are the microorganisms that fermented them. These include some yogurts, cheeses, kefir, miso, kimchi, and sauerkraut, for example. 

Prebiotics are compounds that confer health benefits by nourishing the gut microbiota, i.e., they act as food for gut microbes and support the growth of beneficial bacteria [2].* Prebiotics can be taken as supplements and are also found in foods, typically high-fiber foods. Fibers are plant-derived complex sugars that cannot be completely digested by humans and that microbes help to break down. These include resistant starch, inulin, lignin, pectin, beta-glucans, gums, fructo-oligosaccharides, and galacto-oligosaccharides (GOS) [3]. 

So the key difference between probiotics and prebiotics is that probiotics are live microbes, while prebiotics are food for microbes. What they have in common is that both support gut health and a balanced gut microbiome (i.e., the gut microbes and their genes, metabolites, and ecosystem) [1,2].* 

Is It Better to Take Prebiotics or Probiotics?

Both prebiotics and probiotics can support human health by promoting a healthy composition and activity of the gut microbiota. They do so in ways that may be different but complementary: probiotics are health-promoting microbes and prebiotics are the food they need to do their job. Therefore, rather than choosing either one or the other, taking both may be a more complete approach for gut health support.* 

The combined actions of probiotics and prebiotics may support the growth of beneficial microbial species, such as Akkermansia, a balanced gut ecosystem, healthy microbial metabolism, and the production of microbial metabolites that promote human health [4,5]. A combination of probiotics and prebiotics used together to support health is known as a synbiotic [4].*

What Are the Signs You Need Prebiotics or Probiotics?

Taking prebiotics and probiotics can be a helpful health-promoting practice even when there are no clear indications that you need them. Still, there are some signs that may reveal it’s time to add them to your diet.

Gastrointestinal Discomfort

Experiencing occasional digestive issues may be a sign that your gut microbiota is out of balance. Probiotics help promote the healthy balance of your gut flora. Prebiotics may help nourish beneficial microbes and contribute to a healthy gut ecosystem. Together, they may support digestive health and help you manage gastrointestinal discomfort [6,7].*

Irregular Bowel Movements

This may be another sign of an imbalanced gut microbiota. Dietary fibers are well-known to help regulate bowel movements through their prebiotic action [8]. Probiotics may also help by supporting a balanced gut flora to support digestion and gut motility [9].*

Brain Fog or Low Mood

Gut microbes produce several molecules that can influence brain function through the gut-brain axis, a bidirectional communication system that links the brain to the gut and the gut microbiota and allows for mutual influence [10–14]. Changes in the composition of the gut microbiota have been linked to alterations in mood, stress responses, behavior, and cognition [15–20]. Supporting a healthy gut microbiota with prebiotics or probiotics may help to counteract those effects. Probiotics and prebiotics that support healthy brain function, mood, and cognition are known as psychobiotics [21,22].* 

Skin Issues

Similarly to the gut-brain axis, the skin and the gut also have a communication system of mutual influence. It is known as the skin-gut axis and it involves the immune, endocrine, metabolic, and nervous systems [23,24]. In fact, the skin has its own microbiota that contributes to skin health by modulating different aspects of skin physiology [25–27]. Because the skin and the gut microbiota are connected, skin issues may be an indication that the gut microbiota needs attention [23,24]. Prebiotics and probiotics may help promote balance of the skin-gut axis and skin health.*

How to Choose the Right Prebiotic and Probiotic Supplement

At Qualia, we believe that rather than choosing between prebiotics vs probiotics the best approach to support a healthy gut microbiome is to provide comprehensive support for a healthy ecosystem to promote balance and resilience. We believe this may be achieved by supplying your gut with a combination of probiotics, prebiotics, postbiotics, fermented foods, herbs, and digestive enzymes that can work together to support digestive health, gastrointestinal function, the gut microbiota, the gut-immune axis, and the gut-brain axis. We designed Qualia Probiotic+ to do just that.*

Supporting Your Gut Health with Qualia Probiotic+

Qualia Probiotic+ is your all-in-one gut performance support. It combines three different species of probiotics, four different prebiotic fibers, three postbiotic ingredients, twelve fermented berries and herbs, five digestive enzymes, and additional gut-brain supporting minerals and ingredients. A serving is high in fiber and only uses FODMAP-friendly fibers.* Check out Qualia Probiotic+ Ingredients to learn more or take a peek at the best time to take probiotics. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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