Prebiotics are a type of indigestible dietary fiber that encourage the growth of beneficial bacteria in the gut. Because they are not digestible, they travel to the lower parts of the intestines where they become a food source for our friendly gut bacteria.
Prebiotics differ to probiotics in that they feed the healthy bacteria in the gut, whereas probiotics are live microorganisms that can help to inoculate the digestive system with good bacteria.
Not all dietary fiber serves as prebiotic fiber. Those that are the most recognized include inulin, galacto-oligosaccharides, and fructo-oligosaccharides and these are found in foods such as:
- Garlic
- Onions and leeks
- Asparagus
- Soybeans and soy products such as Tempeh
- Whole grains
- Oats
- Bananas
- Chicory
- Jerusalem artichokes
Inulin helps to maintain optimal blood sugar levels by slowing down the digestion of carbohydrates so that glucose is released more evenly, thus preventing severe blood sugar fluctuations.
Incorporating prebiotic foods in our diets not only helps to keep the good bacteria healthy it also helps to keep the digestive system healthy. Prebiotics also ensure a good diversity of healthy bacteria in the gut which is important.
Prebiotics benefit our bodies by:
- Regulating bowel movements
- Improving digestion and metabolism
- Lowering cholesterol
- Regulating blood sugar balance
- Helpful for reducing insulin resistance
- Improves bone density by aiding calcium absorption
- Reduces inflammation
- Controls appetite by stimulating the hormones that signal when we have had enough to eat
- Reduces the risk of colon cancers
- Helps for proper hormone detoxification and balance
- Improves immune response
- Reduces risk for cardiovascular disease
- Reduces intolerances and allergies
Traditional probiotics are live beneficial microorganisms, mainly bacteria and some yeasts, that help maintain a healthy balance in the gut microbiome.
They support digestion and contribute to overall health when consumed in adequate amounts. Because they contain live, active bacteria, many probiotics can be sensitive to our stomach acid and heat so they might be killed off before they make it to the intestines.
In simple terms, probiotics are the “good” microbes that help keep our digestive systems healthy and functioning optimally.
Some foods that contain probiotics are:
- Yogurt with live cultures
- Kefir (a fermented milk drink)
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kombucha
- Traditional fermented vegetables and pickles
Some probiotics are referred to as spore-based probiotics (often called sporebiotics).
These are types of probiotics that contain beneficial bacteria in a dormant, spore-forming state. Unlike many traditional probiotics, which can be damaged by stomach acid, spore-forming bacteria remain dormant until they reach the intestines, making them more resilient and able to survive the digestive process so that they can get to where they need to more effectively.
Benefits of probiotics include:
- Support healthy digestion and nutrient absorption
- Help maintain a balanced gut microbiome
- May reduce symptoms of bloating, diarrhea, and constipation
- Support immune function, as much of the immune system is linked to the gut
- May help improve the body’s response to infections and antibiotics
- Emerging research suggests they may also influence mood and mental well-being through the gut-brain connection
Listen to my interview with Anton Brink from Radio Cape Pulpit on 11 June 2026 to learn more. Listen to my next interview on Thursday at 7.45am.