Probiotics vs prebiotics: differences, functions and benefits for your body

Did you know that over 100 trillion bacteria live in your gut, influencing your energy, digestion, and even your mood? Keeping them happy is key, and that's where probiotics and prebiotics come in—a team that works silently to balance your body from within.

What are probiotics and prebiotics ?

Probiotics are live microorganisms—such as beneficial bacteria and yeasts—that strengthen your gut flora. When consumed in the right amount, they help maintain a healthy balance of gut microbiota, improve digestion, and boost your immune system.

On the other hand, prebiotics are natural fibers that feed those good bacteria. They are not living organisms, but they act as the "fertilizer" that allows healthy bacteria to thrive.

According to the World Health Organization (WHO) , regular consumption of probiotics can reduce antibiotic-associated diarrhea and improve symptoms of irritable bowel syndrome. Furthermore, studies published in the Journal of Nutrition indicate that prebiotics help the body absorb minerals such as calcium and magnesium more effectively.

Foods with probiotics and prebiotics

To reap their benefits, you can include both in your daily diet:

Foods with probiotics: natural yogurt, kefir, sauerkraut, kombucha and miso.

Foods with prebiotics: banana, oats, asparagus, garlic, onion and artichoke.

Combining them enhances their effects, as prebiotics feed probiotics, creating a synergy that strengthens intestinal health.

How prebiotics work in the body

When you consume foods rich in prebiotics , these travel intact to the large intestine, where they serve as food for beneficial bacteria. This process produces short-chain fatty acids, which reduce inflammation and improve the intestinal barrier. In the words of microbiologist Elaine Petrof (Queen's University, Canada) , "a balanced gut directly influences immune function, metabolism, and mental health."

Key benefits

They strengthen the immune system.

They improve digestion and prevent constipation.

They promote the absorption of nutrients.

They help regulate mood.

They help maintain a healthy weight.

In short, probiotics and prebiotics work together to support your health from the inside out. If you're looking for a natural way to feel more energetic and well, incorporating them into your daily routine is an excellent first step.