You’ve probably heard the words prebiotic and probiotic tossed around—especially if you’ve been working on your digestion or supporting your gut health. But most people don’t really know the difference, or why both are important.
Let’s break it down.
Probiotics: The Good Bacteria
Probiotics are the live, beneficial bacteria that support your gut microbiome. These microbes help break down food, support immune function, reduce inflammation, and even play a role in neurotransmitter production—yes, they can impact your mood and mental clarity.
You’ll find probiotics in fermented foods like sauerkraut, kefir, yogurt, kimchi, and miso. You can also get them in supplement form, but not all probiotic supplements are created equal. In functional medicine, we often look at specific strains for specific purposes—gut inflammation, immune balance, mood support, etc.—so working with a practitioner helps take the guesswork out.
Here are a few of our favorites from Fullscript
Prebiotics: Food for Your Microbes
Here’s the part that often gets missed: probiotics can only thrive if they have something to feed on.
Prebiotics are special types of fiber and plant compounds that your body doesn’t digest—but your good bacteria do. These compounds act as nourishment for the beneficial microbes already living in your gut, helping them grow, reproduce, and stay active.
Common prebiotic-rich foods include:
These fibers help promote the production of short-chain fatty acids (like butyrate), which play a big role in maintaining gut lining integrity, lowering inflammation, and keeping your colon cells healthy.
Think of It This Way:
Probiotics are the seeds. Prebiotics are the soil.
You need both to build and maintain a healthy, diverse, and resilient gut microbiome. Adding in probiotics without feeding them the right fuel is like planting seeds in nutrient-poor soil—they just won’t thrive.
Not Sure Where to Start? Try This:
- Add cooked onions or leeks to soups, stir-fries, or roasted veggies
- Include a spoonful of sauerkraut or kimchi with lunch or dinner
- Sprinkle ground flax or chia seeds on your breakfast
- Rotate your fiber sources—diversity is key for a resilient gut
A Quick Note on Going Slow
If your body isn’t used to fiber-rich or fermented foods, it’s important to introduce them gradually. Jumping in too quickly can lead to bloating, gas, or discomfort—especially if your gut is out of balance.
Take it one step at a time. Small, consistent changes are what create sustainable shifts in your microbiome over time.
Supporting your gut is never one-size-fits-all. But understanding the roles of prebiotics and probiotics is a great foundation—and a simple way to start nourishing your gut from both directions.
Take the Next Step: Discover Your Gut Type
If low energy, mood swings, digestive quirks, or stubborn cravings have become your “normal,” your gut may be sending subtle signals that it needs support.
We’ve created a quick, research-backed quiz to help you uncover your unique gut imbalance—and discover actionable steps to restore balance and vitality.
👉 Take the 3-minute “What’s Your Gut Imbalance Type?” Quiz here »
You’ll get a free, personalized 7-page report with:
✅ Your primary gut type (and what it means)
✅ Targeted food and lifestyle tips
✅ A smarter, functional medicine approach to gut health and resilience
