Billions of microorganisms live in our gut, and they are essential for our digestion, our immune system, and thus our general well-being. To maintain or restore the delicate balance of our gut flora, both probiotics and prebiotics play an important role. But what exactly is the difference between the two?
Probiotics
Probiotics are living microorganisms – mainly bacteria and yeasts – that are taken specifically to positively influence the gut flora.
Function and mode of action: Probiotics enrich the gut with "good" bacteria, support the balance of the gut flora, and can help alleviate complaints such as diarrhea or constipation. In addition, probiotics improve nutrient absorption and, ideally, protect the body from harmful substances and pathogens. Studies show that probiotics can alleviate the symptoms and severity of neurodermatitis by positively influencing the immune system.
Examples of probiotic foods: The best-known probiotic bacteria in the gut are lactobacilli (lactic acid bacteria), which naturally occur in fermented foods such as yogurt, kefir, sauerkraut, and kimchi. In addition to probiotic foods, a targeted intake of probiotics in the form of dietary supplements can actively support gut health.
Prebiotics
Unlike probiotics, prebiotics are not living microorganisms. They occur as natural components in various foods, mostly in the form of indigestible dietary fibers. They serve as food for beneficial gut bacteria and promote their growth and activity.
Examples of prebiotic foods: Inulin (e.g., found in Jerusalem artichokes, chicory, and onions), fructo-oligosaccharides (e.g., found in garlic, bananas, rye, or oats), resistant starch (e.g., found in cooled potatoes, rice, or slightly unripe bananas).
Can probiotics and prebiotics be taken together?
Yes! The combination is even recommended. While probiotics directly supplement the gut flora, prebiotics serve as food for beneficial bacteria and can support their effect.
Recommendation for taking probiotics:
- In the form of dietary supplements (capsules or powder)
- Dosage: approximately 100 million to one billion bacteria per serving
- Important: Bacterial strains should be gastric acid-resistant to reach the gut alive
- Ideally, a product should contain a diverse mixture of different strains
Recommendation for prebiotic intake:
- Through a balanced, fiber-rich diet
- Supplements are usually not necessary as long as sufficient plant-based, fiber-rich foods are consumed
When is the best time to take probiotics and prebiotics?
For the best possible effect, it is recommended to take probiotics and prebiotics at the same time of day – ideally in the morning on an empty stomach or shortly before a meal.
O U R E X P E R T
Dr. med Michaela Hagemann I boep-Founder, Doctor & Mother of 3
Sources:
Bundeszentrale für Ernährung (BzfE): Präbiotika, Probiotika, Postbiotika – Was ist der Unterschied?, BZfE.de, n.d. Available at: https://www.bzfe.de/presse/pressemeldungen-archiv-2024-und-frueher/praebiotika-probiotika-postbiotika
Carucci, L. et al: Therapeutic effects elicited by the probiotic Lacticaseibacillus rhamnosus GG in children with atopic dermatitis. The results of the ProPAD trial, Pediatr Allergy Immunol, 08/2022, 33(8):e13836. doi: 10.1111/pai.13836. PMID: 36003050; PMCID: PMC9542056
Cukrowska, B. et al: The Effectiveness of Probiotic Lactobacillus rhamnosus and Lactobacillus casei Strains in Children with Atopic Dermatitis and Cow's Milk Protein Allergy: A Multicenter, Randomized, Double Blind, Placebo Controlled Study, Nutrients, 04/2021, 13(4):1169. doi: 10.3390/nu13041169. PMID: 33916192; PMCID: PMC8066586
Navarro-López, V. et al: Effect of Oral Administration of a Mixture of Probiotic Strains on SCORAD Index and Use of Topical Steroids in Young Patients With Moderate Atopic Dermatitis: A Randomized Clinical Trial, JAMA Dermatol, 01/2018, 154(1):37–43. doi: 10.1001/jamadermatol.2017.3647
Schroeder, I.: Topische Probiotika bei Neurodermitis, ästhet dermatol kosmetol, 2021, 13:48. Available at: https://doi.org/10.1007/s12634-021-1445-9
Starostzik, C.: Neurodermitis: Orale Probiotikamixtur senkt Kortisonbedarf bei Kindern, hautnah dermatologie, 2018, 34:24. Available at: https://doi.org/10.1007/s15012-018-2735-4
