Both prebiotics and probiotics are important for human health. However, they have different roles. Probiotics are live bacteria found in certain foods or supplements which provide numerous health benefits and are known to increase gut flora population. Prebiotics come from types of carbs (mostly fiber) that humans can’t digest which feed the friendly bacteria in the digestive system and help to maintain a healthy gut.

How Do Prebiotics Work?

When prebiotic fiber arrives in the small intestine, it begins to ferment, stimulating the growth of beneficial bacteria including lactobacilli and bifidobacteria. This process increases the production of healthy bacterial growth in the colon. In addition, the fermented prebiotic fibers create short-chain fatty acids which may protect against health conditions and diseases such as colon cancer.

Where Do Prebiotics Come From?

Prebiotics are naturally found in fruits, vegetables, whole grains, and foods that contain complex carbohydrates. Some examples of prebiotic foods include fruits such as bananas, berries, and legumes; vegetables including garlic, onions, and asparagus; whole grain foods; and many nuts and seeds due to their dietary fibers and polyphenols content. Prebiotics can also be found in dietary supplements that contain fiber or other plant compounds. Some types of prebiotics include:

- Fructooligosaccharides: A type of soluble fiber that can help increase bifidobacteria and lactobacilli in the colon.

- Galactooligosaccharides: A type of prebiotic derived from lactose that can stimulate the growth of bifidobacteria and other beneficial microbes.

- Inulin: A type of soluble fiber found in many plants that can support digestive health and immune function by increasing bifidobacteria and lactobacilli.

- Xylooligosaccharides: A type of prebiotic derived from xylan, a component of plant cell walls, that can selectively promote the growth of bifidobacteria.