I had a client ask me what the difference is between probiotics and prebiotics - so let’s talk about it!

Many people are popping a probiotic pill every day , and not really thinking much more about it.

But here's what's actually happening inside your gut - your probiotic doesn't have much to work with if you're not feeding it. That's where PREbiotics come in. And nope, a trendy soda with "prebiotic fiber" on the label doesn't count (keep reading to learn more…).

What's the difference, actually?

PRObiotics are live beneficial bacteria. You want them in your gut.

PREbiotics are the fiber those bacteria eat. You want to be consuming prebiotics constantly to feed that bacteria.

You can think of probiotics as seeds, and prebiotics as the soil. You can throw seeds into dry, barren dirt every single day - they're not going to thrive.

How often should you be including each?

PRObiotics: once a day is enough. Fermented foods like sauerkraut, kimchi, or yogurt are perfect sources.

PREbiotics: EVERY single meal (yup). This is what so many people don’t realize! (but, if you eat a healthy balanced diet, you might already be doing it without realizing).

Here's a list of prebiotic foods:

• legumes
• avocado
• apples
• blackberries
• raspberries
• nuts
• mushrooms
• shirataki noodles
• asparagus
• jicama
• turnips
• parsnips
• onion
• garlic
• shallots
• carrots
• leeks
• dandelion greens
• radishes
• cabbage
• brussels sprouts

It’s not as complicated as it sounds! Some easy ways to add prebiotics in:

• Throw a couple tablespoons of black beans into your omelet
• Sauté up onions and garlic for all dishes
• Dip your veggies into hummus instead of ranch
• Add apples or berries into your salads

Not all fiber is created equal

Most of the fiber supplements people are using (inulin, wheat dextrin, the trendy fermentable stuff) get rapidly broken down by gut bacteria. That produces a LOT of gas... but questionable metabolic benefit.

The real driver of clinically proven effects - improved blood sugar control, lower LDL, appetite regulation, normalized stool consistency - is viscosity, or gel formation. And, only a few fibers actually do this.

Psyllium husk is one of them. Beta glucan is another. Psyllium forms a thick, viscous gel that slows nutrient absorption, improves glycemic control, and lowers LDL cholesterol. The evidence behind it is on a completely different level than most fiber supplements out there!

Prebiotic sodas: what’s the deal?

I know they're everywhere right now - and I love to have one once in a while, too! They're fizzy and fun and they say "prebiotic" on the can. But they are NOT a substitute for real food.

Here's why. When you eat a prebiotic-rich food, you're getting a LOT more than one isolated fiber. You're getting:

• Pectin
• Mucilage
• Resistant starch
• Cellulose
• Inulin

...all working together in ways a can of soda with added chicory root can never replicate. The synergy in real food is the whole point. No supplement, drink, or powder can capture the complexity of what whole foods deliver to your microbiome.

To summarize:

Eat your vegetables.

Feed your bacteria.

This is what makes probiotics actually work.

In health,

-Daina

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​tabletocrave.com​

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