You've no doubt seen those yogurt commercials starring Jamie Lee Curtis. In them, she talks about the importance of digestive health and mentions that this particular kind of yogurt contains plenty of probiotics, which keep you regular.

In addition to yogurt, there are a number of other items on the market that contain probiotics, including vitamin versions of the probiotics themselves.

However, there's also another item on those same vitamin shelves with a very similar name: prebiotics. But what are they? What do they do? Which are better for you – probiotics or prebiotics?

As you'll find out, the two have a similar purpose but go about it in different ways. Read on as we clear up this mystery.

What Are Prebiotics? 

You're more than likely aware of the role that fiber plays in not only helping you feel full but also in keeping your digestive system running effectively. Prebiotics are just that – a type of fiber – that helps your digestive health. They’re found in many foods, most of which contain carbohydrates. They’re often sold in their individual form as simple prebiotics.

Foods That Contain Prebiotics 

Although you can get prebiotics by themselves, you'll also encounter them in a variety of foods. Eating your prebiotics is one of the best ways to get them into your system, as you'll also receive the many benefits of the foods themselves.

Which foods have prebiotics naturally built into them? Look for foods that are high in fiber and minimally processed. Examples include leeks, asparagus, peas, oats, bananas, beans, legumes, berries, garlic, onions, and Jerusalem artichokes. You can also take prebiotic supplements if you feel that you’re not getting enough from your foods.

When you eat the foods on this list that contain prebiotics, your digestive system turns them into a compound called butyrate. This is a short-chain fatty acid that doesn't exist anywhere else in the body. It lingers in your gut, helping you digest your foods effectively.

In order to have good gut health, you need to eat prebiotics practically daily.

What Are Probiotics? 

Probiotics are bacteria. This bacteria helps balance out the other bacteria in your digestive system (some of which are naturally occurring probiotics), so you can digest your food properly. People who have issues with constipation or other abdominal-based problems can benefit from taking probiotics on a regular basis.

Can You Find Probiotics in Foods?

Sure, there are foods out there that contain probiotics because those probiotics have been added to them. The aforementioned yogurt is just one example of this. You might also see probiotics in everything from milk to pudding, although these forms aren't as effective because they have been pasteurized. The pasteurization system harms the bacteria, making them work less effectively.

Instead, you need foods that contain the live version of probiotics, such as fermented foods like kombucha, kimchi, miso, unpasteurized pickles, sauerkraut, kefir, and numerous other pickled vegetables. The pickling part of the process automatically adds probiotics to the foods. Since they are not pasteurized, you're getting all of the benefits of the live version of the good bacteria.

In addition, there are a few foods that contain both probiotics and prebiotics (since the two go together, as you'll find out next), such as cheese. Sauerkraut and kefir are other examples of foods that have both of these helpful digestive items. They may be worth incorporating into your next work week lunch plan.

Buying Probiotic Supplements

Rather than eating foods that contain probiotics, you can simply choose to purchase supplements that contain nothing but the bacteria. However, if you choose to do so, you need to buy the right kind. Look for probiotics that are kept in a refrigerated case. This means that the microorganisms are live and are much more effective.

Those sold at room temperature might contain dead or highly processed versions of the bacteria, which won't work as well.

How Do Prebiotics and Probiotics Work Together? 

In order to have good digestive health, you need both prebiotics and probiotics in your system. They work very nicely together, with one providing the bacteria and the other providing the food that the bacteria eats. The bacteria, of course, is the probiotic, and the food, which consists of mostly fiber, is the prebiotic.

The probiotics are like Pac-Man, while the prebiotics are the fruits he eats.

When the probiotics eat the prebiotics in your digestive system, the other food you've eaten gets properly digested as well. This means that you'll receive all of the health benefits of those foods, including all of the vitamins and minerals they contain.

You'll also be more likely to lose weight since properly digested food is less likely to end up becoming belly fat, and you'll be less hungry and less likely to reach for snacks when your digestive system is working efficiently.

Why Do You Want Good Gut Health? 

Your digestive system plays a very large role in your overall health. You may not realize it, but every system in your body works together. When one part goes haywire, it can affect others, leaving you feeling sick or tired.

For example, the foods that you eat, when digested properly, contain plenty of macro and micronutrients. These macronutrients (protein, fats, and carbohydrates) provide you with energy. The micronutrients, which consist of vitamins and minerals, play a large role in regulating your immune system, keeping your bones strong, and more.

In addition to helping achieve and stay healthy, having a well-balanced digestive system can also do a number of other things, making you reach for both prebiotics and probiotics.

Repopulating Your Gut Flora 

If you've recently taken antibiotics, then you've more than likely noticed that your digestive system seems a bit out of whack. This is because those antibiotics didn't just kill whatever bacteria was causing your infection; they took care of the healthy bacteria in your digestive system as well.

In order to get your digestive system back into balance again, you'll need to take some probiotics and prebiotics, focusing on foods that contain them. Once you do, you'll feel much better, and not just because your infection is gone.

Reducing Symptoms of IBS and Other Conditions 

Several medical conditions involve the digestive system. One example is IBS, or irritable bowel syndrome. Those who have it either end up feeling constipated for days on end, or they have frequent diarrhea. Neither of these is good for you, as they can leave you feeling unwell and upset since you're either in the bathroom frequently or kind of blocked up.

Taking prebiotics and probiotics can help, as they balance out your digestive system, taking care of some of the symptoms of this condition. Of course, you'll also need to see a doctor and take any required medication, but the healthy gut bacteria and its food will certainly help.

Weight Loss

If you want to lose weight, then include plenty of prebiotic and probiotic foods in your diet. They not only will help you properly digest your foods, which gives you all of the benefits of those healthy items that you're eating, but they also can make you feel fuller longer.

Many foods on the prebiotic list are very high in fiber, which takes a while to digest. The longer it sits in your system, the fuller you'll feel, so you'll eat less. In addition, foods that take a long time to digest actually make your body burn the calories they contain, putting you on an even slate as far as calorie consumption is concerned. All of these make it easier to diet.

Staying Regular

Everybody poops, and it's important to stay regular. Your probiotics and prebiotics help you do just that. In order to have a properly functioning digestive system, the process of elimination also needs to be up to snuff.

Staying regular is a good thing because it means that everything in your body, but especially your digestive system, is functioning as it should.

Should You Eat Foods That Contain Them or Just Take Supplements? 

There's one remaining question when it comes to making sure that you get your prebiotics and probiotics. Should you eat the foods that contain them? Or just reach for your supplements? It depends.

It's always better to eat foods that contain them, as you get all of the benefits of those foods as well. With that said, if you don't like the foods on the list, then a supplement will work. The key is to have both in your system, no matter how you get them. They are a great duo that your body is sure to appreciate!

Sources:

Probiotics and Prebiotics: What's the Difference? | Healthline

Prebiotics, Probiotics, and Your Health | Mayo Clinic

What's the Difference Between Probiotics and Prebiotics | SCL Health