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Probiotics and prebiotics may sound alike, but they play very different—and equally important—roles in supporting gut health. So, what exactly are they? How do they work, and do you really need both? O'Farm Expert Alicia "Chacha" Miller, MS, RD, LDN helps explain the differences and their relationship to each other.
What are probiotics?
Probiotics are microorganisms that help digest food and support overall gut health. They are found naturally in fermented foods and available in supplement form. “Probiotics are important for good digestion, immunity, and overall wellness,” says Chacha.
Food Sources of Probiotics for Kids
Yogurt is a great probiotic source for kids and something they’re probably already eating! Some other food sources include:
- Non-dairy yogurts with added probiotics
- Kefir (fermented milk drink)
- Tempeh (made from fermented soybeans)
- Some cheeses
- Fermented veggies (e.g., pickles)
What are prebiotics?
Prebiotics are parts of food that the body doesn’t digest but can be used by microorganisms. They can trigger the growth of ‘good’ germs in the gut and are mainly in high-fiber foods. “Think of probiotics as the ‘good bugs’ that live in your gut and help keep things running smoothly,” says Chacha. “Prebiotics are the ‘food’ that helps fuel those good bugs and allows them to multiply and thrive.”
Food Sources of Prebiotics for Kids
Prebiotics are found in certain types of fiber-rich foods—many of them kids love, like:
- Bananas (especially slightly green ones!)
- Apples (especially with the peel)
- Oats
- Asparagus
- Garlic and onions
- Whole grains like barley and wheat
- Beans and lentils
“You don’t have to go wild,” Chacha adds. “Just including a variety of fruits, veggies, and whole grains throughout the week can help support prebiotic intake.”
How do prebiotics affect digestion?
Prebiotics help keep our gut microbiome balanced, which creates a healthy environment for digestion to run smoothly. “A healthy gut microbiome can improve how the body breaks down and uses food,” Chacha explains, “and may even ease common tummy issues like bloating, gas, or constipation.”
So, is prebiotics just another word for fiber then?
“All prebiotics are fiber, but not all fiber is a prebiotic,” Chacha explains. “Fiber is a broad category that includes parts of plant foods our bodies can’t fully digest.” Prebiotics, says Chacha, are “a specific type [of fiber] that feeds the good bacteria in our gut.” Fiber is great in all its forms, but prebiotic-rich fiber can be extra beneficial.
Prebiotics + Probiotics = A Perfect Match (in Your Gut)
You need both prebiotics and probiotics to support a healthy gut. “Modern wellness culture often focuses more on the importance of probiotics,” says Chacha, “but truthfully both probiotics and prebiotics are equally important and they work better as a team.”
If probiotics don’t have the fuel they need (aka prebiotics), they cannot do a whole lot. In fact, prebiotics are often called “food for probiotics” as they help them grow. While our bodies don’t digest prebiotics, good bacteria in our gut (like probiotics) thrive on them. “Feeding these beneficial bacteria helps them multiply,” says Chacha, “which supports smoother digestion, a stronger immune system, and overall better health from the inside out.”
“Pairing prebiotics and probiotics is often called a symbiotic combination,” Chacha shares. Combining them is a great way to support gut health. “It’s like planting seeds (probiotics) and making sure there’s good soil and sunlight (prebiotics) so they can grow.” They can be more effective together than taking either one on their own.