Prebiotics and probiotics: what are they and why do we need them?

Gut health has become a bit of a buzzword in recent years and alongside that, two other terms: prebiotics and probiotics.

In this blog post, we’ll break down what prebiotics and probiotics are, how they work in the body, and why supporting both can make a real difference to your digestion, immunity, mood and energy.

What is the gut microbiome?

Before we get into what prebiotics and probiotics are, first it’s important to understand what the gut microbiome is. 

The gut microbiome is made up of trillions of different microorganisms that live in the digestive tract. Most of these microorganisms are bacteria, but not all of them are “bad” bacteria. In fact many of them play a key role in our digestion, nutrient absorption and immune support. However problems can arise if the balance between the beneficial and less helpful bacteria is off. 

Not only is it important to have a good balance of bacteria in the gut, it's also important that you have a diverse range of different types of beneficial bacteria. This is because different strains perform different roles, from breaking down fibre and producing vitamins to supporting the immune system and regulating inflammation. When the gut microbiome is diverse, it’s more resilient. On the other hand, a lack of diversity can make the gut more sensitive and reactive.

What are probiotics?

Probiotics are live beneficial bacteria that help support a healthy balance within the gut microbiome. When consumed regularly and in the right amounts, they increase the population of helpful bacteria in the gut, supporting digestion and overall gut function.

These beneficial bacteria help maintain gut balance by crowding out less helpful bacteria, supporting the gut lining and playing a role in immune regulation. Certain probiotic strains have also been linked to improvements in digestion, bloating and even energy and mood, due to the close connection between the gut and the nervous system.

Some of the most well researched probiotic strains belong to the Lactobacillus and Bifidobacterium families, each offering slightly different benefits within the gut.

Some examples of foods that have probiotics in them are:

• Yoghurt with live cultures

• Kefir

• Sauerkraut 

• Kimchi

• Miso

• Tempeh

• Kombucha

• Fermented vegetables 

What are prebiotics?

Prebiotics are like the "food" for your gut bacteria. Rather than adding new bacteria to the gut, prebiotics nourish and support the beneficial bacteria that already live there, helping them grow and function effectively.

Prebiotics are usually types of non-digestible fibre that pass through the digestive system largely intact. When these fibres reach the large intestine, they’re fermented by gut bacteria, producing beneficial compounds that help support gut health, digestion and overall balance.

Prebiotics are especially important because probiotics rely on them to survive and thrive. Without enough prebiotic fibre, beneficial bacteria may struggle to establish themselves or provide their full benefits. 

Some examples of prebiotic rich foods are:

• Onions

• Garlic

• Leeks

• Asparagus

• Spring onions

• Artichokes

• Chicory root

• Bananas (especially slightly green)

• Oats

• Barley

• Lentils and chickpeas

• Apples (with the skin on)

• Flaxseeds and chia seeds

Benefits of supporting gut health with pre and probiotics

When prebiotics and probiotics are consumed together, they work synergistically to support a healthier gut environment. Probiotics add and support beneficial bacteria, while prebiotics ensure those bacteria have the nourishment they need to survive and work effectively. 

Supporting your gut doesn’t just improve your digestion, it actually has a wide range of health benefits, some of which you might not expect. Here are some ways in which pre and probiotics benefit your health:

Improved digestion and regularity
Prebiotics and probiotics help support a balanced gut microbiome, which plays a key role in breaking down food and keeping digestion running smoothly. This balance can help reduce bloating, discomfort and irregular bowel movements by supporting healthy gut motility.

Better nutrient absorption
A healthy gut lining and balanced bacteria help the body absorb nutrients more efficiently from the foods we eat. This means vitamins and minerals such as iron, magnesium and B vitamins are more readily available to support overall health and energy.

Immune system support
Around 70% of the immune system is located in the gut. Beneficial bacteria help train and regulate immune responses, acting as a protective barrier against pathogens while supporting a more balanced inflammatory response.

Energy levels
Gut bacteria play a role in energy production by supporting digestion, nutrient absorption and the production of compounds that influence metabolism. When the gut is well supported, energy levels tend to feel more stable rather than fluctuating throughout the day.

Mood and mental clarity
The gut and brain are closely connected via the gut–brain axis. Beneficial bacteria help produce and regulate neurotransmitters such as serotonin, which can influence mood, focus and mental clarity, helping you feel more balanced and resilient.

How much should you take?

When we look at prebiotics and probiotics it's important to remember that more doesn't always mean better. 

For most people, eating a diet that has a range of prebiotic rich foods and small amounts of probiotic foods is the perfect way to support gut health.

However, it's important to introduce these foods gradually in to your diet if they're not foods you would normally eat. This is because suddenly increasing fibre or fermented foods can cause temporary digestive discomfort. Consistency and listening to your body is much more important here than hitting a specific number. 

Final thoughts

Supporting your gut health doesn’t have to be complicated. By understanding the role of prebiotics and probiotics and including a variety of both in your diet, you can take simple, sustainable steps towards better digestion, energy and overall wellbeing. Start by adding a few prebiotic and probiotic rich foods in to your diet this week and see the impact it has on your gut health.