How Probiotics and Prebiotics
Work Together


Both prebiotics and probiotics work together in your gastrointestinal tract to help ensure that you stay healthy and maintain optimal digestive function. While you might have heard of probiotics and some of the common foods they’re found in, it’s helpful to know how probiotics work alongside prebiotics. Learn how you can enjoy a healthy diet that pairs prebiotic with probiotic foods.
What Are Probiotics?
Probiotics are microorganisms that live in your body and support your bodily functions.1 A regular intake of probiotics can help maintain a balance of beneficial microbes in your microbiome.1 A healthy microbiome is vital to effectively breaking down and absorbing nutrients and medications.1
Probiotics have been shown to regulate bowel movements and reduce antibiotic-associated diarrhea, while minimizing the effects of lactose intolerance.2 Taking probiotics can also help the microbiome avoid general digestive difficulties.1
Probiotics occur naturally in fermented foods such as:1
- Yogurt
- Sauerkraut and kimchi
- Miso soup or paste
- Kombucha
- Pickles and pickle juice
Always read your labels and look for foods that have been minimally processed and state “live and active cultures.”1
What Are Prebiotics?
Probiotics need certain fibers to work effectively within the gut.1 This is where prebiotics come in. Prebiotics are a group of nutrients that can’t be digested by the human body, but they instead act as nutrition for beneficial gut bacteria.4 Prebiotic foods can improve your gut microbiome by helping probiotics flourish, therefore improving the balance of these microorganisms.3,4
Prebiotics are especially present in foods such as:3
- Whole grains
- Bananas
- Greens and leafy produce
- Onions and garlic
- Soybeans
- Artichokes
Examples of prebiotics that are found in these foods include starches, oligosaccharides, inulin and pectin.4 Prebiotics are also commonly found in high-fiber foods.4
How Using Prebiotics and Probiotics Can Support Digestive Health
The benefits of probiotics are even more effective when nourished by prebiotics.3 When probiotics are fed what they need to stay healthy, they keep your body healthy as a result.4 Higher prebiotic intake has been linked to the following:4
- Improved intestinal absorption of dietary calcium
- Better blood sugar control
- Boosted immune system
- Reduced risk of colorectal cancer
With relatively few side effects, healthy individuals can easily and safely incorporate foods that contain prebiotics and probiotics to their diets.3 Experts recommend introducing prebiotics slowly to a diet to avoid the chances of digestive discomfort.4
Both probiotics and prebiotics are available as dietary supplements.3 If you’re looking to add more probiotics and prebiotics to your diet, try Benefiber Prebiotic Fiber + Probiotics Gummies. Not only is it the first Benefiber product that includes both prebiotic fiber and probiotics, but it also comes in a convenient and tasty gummy.* If you have questions about adding a fiber dietary supplement to your routine, consult with your health care professional.
*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.
Show References
- Probiotics. Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/14598-probiotics/. Accessed 9/24/2024.
- Probiotics, prebiotics, and synbiotics. Springer Nature. https://link.springer.com/chapter/10.1007/10_2008_097/. Accessed 9/24/2024.
- What are probiotics and prebiotics? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065/. Accessed 9/24/2024.
- Prebiotics: Understanding their role in gut health. Harvard Medical School. https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health/. Accessed 9/24/2024.
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