Probiotics vs Prebiotics: What's the Difference?

Probiotics are live microbes, mostly bacteria, that add to the helpful bacteria in your gut. Prebiotics are fibers your body cannot digest but your gut bacteria can, so they act as food for those microbes. In short, probiotics are the helpers and prebiotics feed them. You can get both from food, and some formulas combine the two.

Why the two names get mixed up

The two words differ by only a few letters. They also sit on the same labels and in the same aisle. But they do different jobs. One adds live microbes. The other gives the microbes already in your gut something to use.

Knowing the difference helps you read a label with confidence. It also helps you see where food fits in, and where a formula can help.

What probiotics are

The NIH Office of Dietary Supplements uses a scientific definition: probiotics are live microorganisms that, when taken in adequate amounts, provide a health benefit. The National Center for Complementary and Integrative Health (NCCIH) adds that many of them are similar to microbes that already live in the body.

Probiotic products often contain bacteria from groups such as Lactobacillus and Bifidobacterium. Some use a yeast called Saccharomyces. In 2020, scientists split the old Lactobacillus group into several new groups. So you may see names like Lacticaseibacillus on newer labels. In many cases, it is the same microbe with an updated name.

Why the strain matters

A probiotic is named by its group, its species and its strain. In Lactobacillus acidophilus La-14, the strain is La-14. NCCIH notes that different types of probiotics may have different effects. A result seen with one strain does not carry over to another.

That is why it helps when a label lists every strain by name. It tells you exactly what is in the capsule.

What prebiotics are

Prebiotics are not alive. NCCIH describes them as food components your body does not digest, which selectively support the growth or activity of helpful microbes. The NIH Office of Dietary Supplements adds that they are usually complex carbohydrates, such as inulin and other fructo-oligosaccharides (FOS). Your gut microbes use them as fuel.

You will see FOS on some ingredient lists, including NuvaGut's. When you do, you know it is there as a prebiotic.

Probiotics and prebiotics together

Products that combine the two are called synbiotics. Both NCCIH and the NIH Office of Dietary Supplements use this term. The idea is simple. You add helpful microbes and give them something to feed on at the same time.

Where to find them in food

Probiotics in food

NCCIH lists yogurt and other fermented foods as common sources. The NIH Office of Dietary Supplements names more foods made with microbes, such as yogurt, cheese, sourdough bread, pickles, kombucha, miso, kimchi and sauerkraut.

It also gives a fair warning. Not all of these foods contain probiotics with proven benefits. A food can be fermented and still not count as a probiotic.

Prebiotics in food

Food is the foundation here. Prebiotics are types of carbohydrate, and your diet is where most of your carbohydrate comes from. A varied plate with vegetables, fruit, beans and whole grains gives your gut bacteria plenty of fiber to work with.

How to read a probiotic label

CFU

CFU stands for colony-forming units. It is a count of live cells in each serving. The NIH Office of Dietary Supplements says many products contain 1 to 10 billion CFU per dose, and some contain 50 billion or more.

It also says that a higher CFU count does not, on its own, make a product more effective. So use the number as one piece of information, not the whole story.

Strains

Look for the full name of each strain, not just the group. A full name lets you match what is in the bottle with what researchers have studied.

Storage

Probiotics are living cells, so storage matters. The NIH Office of Dietary Supplements notes that some products need the fridge, while others keep at room temperature. Follow the label. NuvaGut is stored in a cool, dry place.

Serving and timing

The label tells you how many capsules make a serving and when to take them. Stick to it, and do not take more than it says.

Food first, then fill the gaps

Probiotic and prebiotic formulas support a good diet. They do not replace it. Fermented foods, fiber-rich plants, water and regular sleep all play a part in how you feel from day to day.

A daily formula can be one small, steady step on top of that foundation. Keep it simple: take it at the same time each day, alongside a habit you already have.

How NuvaGut puts them together

NuvaGut is a probiotic and prebiotic formula in vegetable capsules. One serving is two capsules. Each serving provides the Nuvazen Probiotic Bacteria Blend (800 mg), with 40 billion CFU at the time of manufacturing. The blend contains MAKTREK® Bi-Pass Technology and four named strains: Lactobacillus acidophilus La-14, Bifidobacterium lactis Bl-04, Lactobacillus plantarum Lp-115 and Lactobacillus paracasei Lpc-37.

Each serving of NuvaGut also contains 24 mg of fructo-oligosaccharide (FOS), a prebiotic, and 60 mg of a complex marine polysaccharide. NuvaGut supports digestion and a balanced gut as part of a daily routine.

Take one capsule during the day and one in the evening. Do not take more than two capsules a day. You can find NuvaGut in the Gut collection and in the Essentials Kit.

Who should check with a clinician first

For most healthy people, side effects are usually minor. The NIH Office of Dietary Supplements says the most common ones are short-lived digestive symptoms, such as gas.

Some people need more care. Probiotics carry more risk for people who are severely ill or have a weakened immune system. The FDA has also warned about serious infections in premature infants given probiotics.

If you have a health condition, are pregnant or nursing, or take prescription medicines, talk to your doctor or pharmacist before you start. NCCIH also advises not to use probiotics as a reason to put off seeing a provider about a health problem.

Frequently asked questions

Can I take probiotics and prebiotics together?

Yes. Products that combine them are common enough to have their own name: synbiotics. NuvaGut is one example. It pairs four named probiotic strains with FOS, a prebiotic, in the same capsule.

Are fermented foods enough?

They can be a good part of your diet. But not every fermented food contains probiotics with proven benefits, and the strains and amounts vary. A formula gives you a set amount of named strains each day.

Does a higher CFU count mean a better product?

Not on its own. The NIH Office of Dietary Supplements says products with higher CFU counts are not necessarily more effective. The strain, the serving and the storage all matter too.

When should I take NuvaGut?

The label suggests one capsule during the day and one in the evening. That makes two capsules a day, which is the daily maximum.

Sources: NIH Office of Dietary Supplements, Probiotics Fact Sheet for Health Professionals; NIH Office of Dietary Supplements, Probiotics Fact Sheet for Consumers; NCCIH, Probiotics: What You Need To Know.

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.