Do You Know the Difference Between Prebiotics and Probiotics?

March 26, 2026

Written by UConn Dietetics Masters student Abby Mello

Prebiotics and probiotics are often confused by many. They work best together, meaning probiotics need prebiotics as fuel to be effective. They are good neighbors and teammates in your gut.

What are prebiotics?illustration of the gastrointestinal tract

Prebiotics are a type of nonliving plant found in some foods. They are not digested by the body themselves, but gut bacteria “eat” these to promote healthy bacterial growth. They can be thought of as the “seeds” for your gut garden. These bacteria help your body digest and absorb nutrients to support body functions. They are normally found in plant foods rich in fiber like beans, oats, bananas, berries, garlic, apples, chia seeds, and leeks.

What are probiotics?

Probiotics are living organisms in various foods that aid in digestion and some health conditions like allergies and obesity. They can be thought of as the “fertilizer” for your gut garden. One trick to check if a food contains probiotics is if the food package says the food contains “live and active cultures.” Probiotics are foods like yogurt, sauerkraut, cottage cheese, and kefir (a tart, drinkable yogurt).

Eating a variety of both types of foods helps your gut keep the right balance of bacteria. This contributes to decreased inflammation, feeling fuller after meals, promoting healthy weight, and potentially helping anxiety and depression.

Try Kefir Overnight Oats!

Ingredients

1 cup kefir (plain or flavored, found in the dairy case)

1/2 cup of oats

1 tablespoon of chia seeds (optional)

¼ cup fresh fruit (blueberries, strawberries, bananas)

1 teaspoon honey (optional)

Instructions

In a container, mix kefir, oats, and seeds. Cover and refrigerate overnight. In the morning, stir well and then taste. Add honey for extra sweetness. Top with fruit.

References

Brown University Health Article on the Importance of Prebiotics

Mayo Clinic: What Are Probiotics and Prebiotics?

University of Texas MD Anderson Article on Prebiotics Versus Probiotics

This Is Living With Cancer Article on Probiotic Rich Recipes to Support Gut Health