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Probiotic vs. Prebiotic: What Is the Difference?
There may only be one letter that distinguishes the two words, but there is a significant difference between prebiotics and probiotics. They play distinct, complementary roles in supporting your gut health and overall well-being.
Key Takeaways
- 01.
Probiotics are live, beneficial bacteria that support overall microbiome health. Prebiotics, on the other hand, are non-digestible fibers that feed the functioning of your beneficial gut bacteria.
- 02.
Unlike probiotics, prebiotics are not bacteria and do not add bacteria; They nourish the ones you already have.
- 03.
When probiotics and prebiotics are consumed together, they support a balanced microbiome.
- 04.
You can find prebiotics in a diverse, plant-rich diet, and fill gaps with supplements like AG1.
Together, probiotics and prebiotics support digestion, immune balance, and overall gut function when incorporated consistently into your daily diet. In this guide, we'll walk through why they both matter and how to get them both into your everyday routine.
What are probiotics?
Probiotics are living microorganisms (beneficial bacteria or yeasts) that support a balanced gut microbiota—helping digestive function while contributing to your immune health and your overall health.
Probiotics are found in a variety of fermented foods, including yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, and apple cider vinegar (provided it contains “the mother,” which is the living culture of beneficial microorganisms). They’re also widely available in supplement form.
What are prebiotics?
Probiotics’ equally vital counterpart is prebiotics, indigestible food components (typically specific types of dietary fiber) that are able to pass through your upper gastrointestinal tract and reach your colon undisturbed, where they can undergo fermentation. This fermentation produces the short-chain fatty acids that help support gut lining integrity—and subsequent immune regulation, and overall digestive health.
Prebiotics are found in high-fiber plant foods, including onions, garlic, leeks, bananas, oats, asparagus, and legumes. Taking prebiotic supplements can be a useful option if your diet lacks sufficient fiber.
Key differences between prebiotics and probiotics
They both support your gut function. So what’s the difference between prebiotics and probiotics?
Probiotics | Prebiotics | |
|---|---|---|
What Are They | Live beneficial microorganisms | Non-digestible fibers that feed those microbes |
Function | Add beneficial microbes to the gut | Nourish and support existing microbes |
Mechanism | Colonize (temporarily) and interact with the gut microbiome | Are fermented by gut bacteria into beneficial compounds (e.g., short-chain fatty acids) |
Sources | Yogurt, kefir, fermented foods, and supplements | Fiber-rich foods like garlic, onions, bananas, asparagus, and whole grains |
Stability | Sensitive to heat, storage, and stomach acid | More stable; not destroyed by digestion before reaching the gut |
Benefits of prebiotics vs. probiotics
Given the differences in their nature and function, prebiotics and probiotics provide different benefits.
Probiotics | Prebiotics |
|---|---|
Probiotics support the integrity of the intestinal lining—the gut barrier—which is an important part of digestive health.1 They support immune signaling by interacting with immune cells in the gut to help support immune responses. Probiotics interact with immune cells in the gut to help support immune responses. Probiotics compete with harmful microbes. Probiotics help support a balanced gut environment by contributing to your beneficial bacterial population. Probiotics support immune health. Research shows that a healthy gut microbiome contributes to balanced immune responses.2 | Prebiotics stimulate the growth and activity of beneficial gut bacteria. |
Supporting gut health with daily routines
Is it better to take a prebiotic or a probiotic?
It’s not so much pre- vs probiotics, but how to incorporate both for better gut support. Let’s look at how various food sources or supplements could fit into your routine and support daily digestive comfort.
How to integrate more prebiotics into your diet
Regularly consume foods rich in non-digestible fiber. As with most things, consistency is the key here. Aim to consume prebiotic-rich fruits and vegetables every day. Your gut microbiota needs a constant supply of prebiotics. Here are food ideas to get more prebiotics naturally:
- Fruits and vegetables: Bananas, apples, berries, watermelon, and grapefruit are all great sources of prebiotics. Vegetables with high levels of prebiotics include garlic, leeks, onions, asparagus, avocado, broccoli, spinach, and sweet potatoes.
- Legumes: Beans, lentils, chickpeas, dried soy products, and peas are all great legume sources of prebiotics.
- Grains: These include oats, barley, rye, and quinoa, all rich in one of the most commonly studied prebiotics, fructooligosaccharides.4
- Seeds: Look for flaxseed, chia seeds, sunflower seeds, and pumpkin seeds for the highest concentration of prebiotics. You can also go exotic and incorporate seeds from fruits like date palm, jackfruit, mango, and durian.
- Nuts: Nuts are a rich source of dietary fibers, polyphenols, and polysaccharides, all of which are prebiotic compounds that contribute to your gut health. If you want to choose just one, head for the almonds!5
Add a supplement to your morning routine. AG1 provides an easy (and delicious) way to consume prebiotics regularly. It also delivers comprehensive daily nutrition ingredients to help the prebiotics do their work and support your overall health.*
AG1 Next Gen’s research-backed formula includes a prebiotic complex (with ingredients like apple powder and inulin), intended to work alongside our selected probiotic strains to promote the growth of healthy bacteria.
Eat a balanced diet. Diverse plant-based foods and supplements have been shown to support gut microbiota regulation and overall associated health benefits. Variety is the spice of life, and the key to keeping your gut healthy.6
How to integrate more probiotics into your diet
Fermented foods with live cultures contain the most natural probiotics. These include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. Eating these foods consistently will help introduce beneficial microbes to your gut and support your microbial diversity.
In addition to these probiotic-rich foods, or if you are unable to (or prefer not to) consume these foods, consider probiotic supplements to support your gut balance.
An easy way to get both
AG1 Next Gen’s research-backed formula offers both prebiotic and probiotic support for your gut.
- It contains 37mg (10 Billion Viable Cells)† of the probiotic strains Lactobacillus rhamnosus GG, Lactobacillus acidophilus NCFM, Bifidobacterium lactis HN019, Lactobacillus casei LC-11, and Lactobacillus plantarum LP-115.
- It includes a prebiotic complex with ingredients like apple and inulin, intended to work alongside the probiotic strains to promote more growth of healthy bacteria.
Pre- and probiotics work together in support of your optimal health. For the best results in your digestive (and overall) health journey, your gut needs both.
References:
- Zheng Y, Zhang Z, Tang P, et al. Probiotics fortify intestinal barrier function: a systematic review and meta-analysis of randomized trials. Front Immunol. 2023;14:1143548. Published 2023 Apr 24. doi:10.3389/fimmu.2023.1143548
- Zhou P, Chen C, Patil S, Dong S. Unveiling the therapeutic symphony of probiotics, prebiotics, and postbiotics in gut-immune harmony. Front Nutr. 2024;11:1355542. doi:10.3389/fnut.2024.1355542
- De Fraia L, Christodoulides S, Patrikios I. Laxative effect of prebiotics in chronic constipation: Mechanisms of action. Magna Sci Adv Biol Pharm. 2023;9(2):8-13. doi:10.30574/msabp.2023.9.2.0046
- Natale A, Fiori F, Turati F, La Vecchia C, Parpinel M, Rossi M. Quantification of Naturally Occurring Prebiotics in Selected Foods. Nutrients. 2025;17(4):683. https://doi.org/10.3390/nu17040683
- Tahiri M, Gilbert JA. Examining the potential prebiotic effect of almonds. J Appl Microbiol. 2025;136(4):lxaf078. doi:10.1093/jambio/lxaf078
- Bedu-Ferrari C, Biscarrat P, Langella P, Cherbuy C. Prebiotics and the Human Gut Microbiota: From Breakdown Mechanisms to the Impact on Metabolic Health. Nutrients. 2022;14(10):2096. https://doi.org/10.3390/nu14102096
