Prebiotic vs. Probiotic: What's the Difference?

What Are Prebiotics?

Prebiotics are types of fiber that feed the helpful bacteria in the gut.¹ Unlike other nutrients, prebiotics are not fully digested in the stomach or small intestine. Instead, they travel to the colon, where they are fermented by gut bacteria.³

This fermentation process produces compounds called short-chain fatty acids, or SCFAs, which may help support digestive health and the gut environment.³ Research also suggests that prebiotic dietary fibers may help support beneficial bacteria within the gut microbiome.²

Common foods that naturally contain prebiotics include:⁵

• Bananas
• Garlic
• Onions
• Asparagus
• Oats
• Chicory root
• Whole grains
• Beans and lentils

Some people also choose to add a prebiotic fiber supplement to help increase their daily fiber intake.

Supplements like Benefiber Original Powder contains one ingredient: wheat dextrin. It is a plant-based prebiotic fiber that is both gluten-free and sugar-free.

What are Probiotics?

Probiotics are live microorganisms, often called “good bacteria”, that help support a healthy balance of bacteria in the gut.⁴ These beneficial microorganisms occur naturally in fermented foods and are also available in dietary supplements.⁴

Common probiotic food sources include:⁵

• Yogurt with live cultures
• Kefir
• Kimchi
• Sauerkraut
• Kombucha
• Miso
• Pickles

People often think of probiotics when exploring digestive wellness options, especially during periods of occasional bloating or digestive discomfort. While probiotics add beneficial microorganisms to the gut, prebiotics help nourish the beneficial bacteria already present within the digestive system.³

Understanding the Key Differences

While prebiotics and probiotics both support digestive wellness, they serve different functions. The chart below highlights how they compare in terms of what they are, where they are found, and how they help support gut health.

Prebiotic vs. Probiotic Comparison Chart:

Feature:	Prebiotics	Probiotics
What they are	Specialized fibers that feed beneficial gut bacteria	Live beneficial microorganisms
Main role	Nourish existing gut bacteria	Help support healthy gut bacteria balance
Found in	Fiber-rich foods	Fermented foods
Common examples	Bananas, oats, garlic, onions	Yogurt, kefir, kimchi
Supplement forms	Fiber supplement powder, prebiotic fiber gummies	Capsules, powders, drinks
Digestive support	Supports beneficial bacteria and fiber intake	May support microbiome balance

Do You Need Both?

Prebiotics and probiotics work differently, but they’re often discussed together because they can complement one another.³ Probiotics introduce beneficial microorganisms into the digestive system, while prebiotics provide nourishment for beneficial bacteria already living in the gut.³

When combined, prebiotics and probiotics are sometimes referred to as “synbiotics.”⁴ Many digestive wellness experts recommend focusing on overall dietary patterns that support microbiome balance, including fiber-rich and fermented foods.⁶

Prebiotic Foods vs. Supplements

Many people can get prebiotics naturally through foods like fruits, veggies, oats, beans, and whole grains.⁵ However, most Americans do not consume enough fiber daily,⁶ and there may be signs you’re not getting enough fiber that are easy to overlook. Because of this, some choose to take a prebiotic fiber supplement as a convenient way to help support fiber intake and digestive wellness.

A prebiotic fiber supplement may fit easily into daily routines for people looking for:

• Simple digestive wellness support
• Convenient fiber intake
• Minimal routine changes
• Plant-based fiber options

As with any increase in fiber, it’s important to gradually introduce fiber-rich foods or supplements and drink plenty of water.³

Choosing the Right Digestive Wellness Routine

The right routine may look different for everyone. Some people focus on incorporating more fermented foods, while others prioritize increasing their fiber intake through foods or supplements.

For people looking for a simple place to start, increasing prebiotic fiber intake may be one way to help support beneficial gut bacteria and overall digestive wellness.¹ Small, daily habits like eating more high-fiber foods, staying hydrated, and maintaining balanced nutrition can all contribute to gut health over time.⁶

Understanding Prebiotics and Probiotics Together

Prebiotics and probiotics each play unique roles in supporting digestive health. By understanding the difference between prebiotics and probiotics, you can make more informed decisions about your digestive wellness routine and explore options that fit your lifestyle, whether it be through food choices, fermented foods, or supplements like Benefiber Dual Action Biotic + Stress Relief* stick packs. They contain plant based prebiotic fiber combined with probiotics to strengthen and nourish the good bacteria in you.*