Probiotics Vs. Prebiotics: What's The Difference? Which Is Better?
When it comes to the overall well-being of our bodies, gut health takes the top spot. Commonly referred to as the "second brain" due to its intricate connection to the brain, our gut plays a vital role in maintaining the healthy and flowing state of our bodies.
We often hear about the benefits of taking probiotics and prebiotics to support our gut health, but with so many recommendations on the market, it can be easy to get confused about which ones to take, when to take them, and how to choose the ones that best fit our body’s needs.
It could all be a lot simpler if we knew the functions and the role each played in our body, so maybe it’s time we break down the do’s, don’ts, and how’s of taking probiotics vs. prebiotics so you can always trust and care for your gut.
WHAT DOES THE GUT DO?
The gut is home to trillions of microorganisms, collectively known as the gut microbiome. These microorganisms help break down food, produce essential vitamins and nutrients, and protect the gut from harmful pathogens. When the balance of good and bad bacteria in the gut is disrupted, it can lead to a variety of health issues, including digestive problems, autoimmune disorders, and even mental health issues.
Research has linked gut health to immune function since a healthy gut microbiome helps regulate the immune system and protect against infections. Gut health has also been linked to mental health — since the gut and the brain are so closely connected, the gut microbiome can produce neurotransmitters that impact mood and behavior. Meaning, a well-balanced gut can equal a well-balanced you.
WHAT’S THE DIFFERENCE BETWEEN PROBIOTICS AND PREBIOTICS?
While probiotics and prebiotics may sound similar, they have distinct roles in promoting gut health.
Prebiotics are a type of fiber that the human body cannot digest. These natural compounds are commonly found in foods rich in complex carbohydrates, like resistant starch and fiber. Prebiotics act as a fertilizer for the good bacteria in your gut, promoting their growth and overall health. By feeding these beneficial microorganisms, prebiotics help keep the gut microbiome in balance and support optimal digestive and immune health.
On the other hand, probiotics are live microorganisms, such as bacteria or yeast, that are beneficial to the gut microbiome. Consider these to be the good bacteria that live in the gut (or your gut’s best friend). These beneficial microorganisms can help promote healthy digestion, boost immune function, and even influence your overall wellness. Probiotics work by maintaining a healthy balance of good and bad bacteria in the gut. By supporting the growth of beneficial bacteria, probiotics help keep the gut microbiome in check and support optimal immune function and normal inflammation response.
BEST FOOD TO FIND PREBIOTICS:
- Garlic
- Bananas
- Asparagus
- Artichokes
- Legumes, beans, and peas
- Oats
- Berries
- Onions
- Dandelion greens
BEST FOOD TO FIND PROBIOTICS:
- Kombucha
- Yogurt (with live and active cultures)
- Apple cider vinegar
- Tempeh
- Pickles
- Aged cheeses
- Kimchi
- Sauerkraut
- Miso
PROBIOTICS VS. PREBIOTICS: WHICH IS BETTER?
It’s not so much that one is better than the other, but rather that incorporating both prebiotics and probiotics into your diet through food and supplements can help the two work in harmony with each other.
Prebiotics function as nourishment for the good bacteria in your gut, while probiotics are the actual bacteria themselves. When consumed in either supplement or food form, prebiotics and probiotics work hand in hand to promote a healthy gut.
So, is it possible to consume prebiotics and probiotics simultaneously? Absolutely! You can find them as a combined supplement. While probiotics are capable of functioning independently, incorporating prebiotics may enhance their effectiveness, but prebiotics alone may not provide significant benefits.
TRY THESE SUPPLEMENTS:
Culturelle Pro Strength Daily Probiotics
Garden of Life Probiotics for Women
Love Wellness Good Girl Probiotics
Rae Pre + Probiotic Dietary Supplement Capsules for Gut Health
HUM Nutrition Gut Instinct Probiotic Supplement
With the right combination of prebiotics and probiotics, you’ll be on your way to smoother digestion, a stronger gut, and boosted immune system in no time.
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Featured image by Moyo Studio/Getty Images
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Aley Arion is a writer and digital storyteller from the South, currently living in sunny Los Angeles. Her site, yagirlaley.com, serves as a digital diary to document personal essays, cultural commentary, and her insights into the Black Millennial experience. Follow her at @yagirlaley on all platforms!
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Rihanna Talks Shedding Expectations And Finding Balance As A Mother
Since becoming a mother in 2022, Rihanna has defined parenthood by her terms and hopes to pass that sense of autonomy on to her children.
For Vogue China’s April cover story, Rihanna shared her perspective on raising her two sons with A$AP Rocky, and how she hopes to preserve her children’s uniqueness, devoid of societal expectations.
"The most beautiful thing...is that [children] come into the world with their own individuality and sincerity, without any logic or conformity,” she told the publication. “Which usually makes you feel that you must fit into a certain group."
The “Work” artist, known for her trendsetting style and captivating persona, expressed her desire to support children in fully embracing their individuality and encouraging them to be whoever they want to be. "It's really beautiful to see and I want to continue to help them navigate that and make sure that they know they can be whoever they want to be,” she says.
She continues, “They should embrace it completely, because it's beautiful, and it's unique. I love them just that way."
From shattering music charts to shaking up the beauty industry, Rihanna has forged a path that has since created the “dream” life we see today. One that she says has made her parents proud of.
“I’m living my dream,” she continued. “My parents were very proud of that because they just wanted me to be happy and successful. So, I think the key thing is to find some kind of balance. Yes, balance is important. Do this and you get the best of both worlds. You can write your own life the way you want, and it will be beautiful. Sometimes, you just need to let go of everyone’s expectations and start living your own story.”
Rihanna, who shares sons, RZA, 23 months, and Riot, 8 months, with rapper A$AP Rocky, recently shared her vision for expanding her family in the future in Interview Magazine.
When stylist Mel Ottenberg asked about the number of additional children she hoped to have, Rihanna replied, "As many as God wants me to have.”
"I don't know what God wants, but I would go for more than two. I would try for my girl,” she adds. “But of course, if it's another boy, it's another boy."
Featured image by Neil MockfordWireImage
