Probiotics and Prebiotics - What Does It Do?
- July 2, 2025
- July 2, 2025
We don’t talk about gut health at work. It’s not a boardroom topic. But it should be—because when your digestion’s off, everything else takes a hit. Energy drops. Focus weakens. Skin breaks out. You get sick more often.
A healthy gut isn’t just about comfort. It’s tied to immunity, metabolism, mood and mental clarity. And two things keep it running: probiotics and prebiotics.
Let’s look at what they actually are, how they work, and when it’s worth adding them to your day.
A healthy gut isn’t just about comfort. It’s tied to immunity, metabolism, mood and mental clarity. And two things keep it running: probiotics and prebiotics.
Let’s look at what they actually are, how they work, and when it’s worth adding them to your day.
What Are Probiotics?
Probiotics are live bacteria. The good kind. They live in your intestines and help digest food, absorb nutrients, and keep bad bacteria in check.
Most probiotics belong to two families:
A review in Frontiers in Microbiology showed probiotic strains improve immune response and strengthen the intestinal barrier.
Additionally, a double‑blind trial confirmed that probiotic drinks significantly reduced respiratory infections and increased gut-derived antibodies (sIgA, IFN‑γ) compared to placebo
Most probiotics belong to two families:
- Lactobacillus
- Bifidobacterium
A review in Frontiers in Microbiology showed probiotic strains improve immune response and strengthen the intestinal barrier.
Additionally, a double‑blind trial confirmed that probiotic drinks significantly reduced respiratory infections and increased gut-derived antibodies (sIgA, IFN‑γ) compared to placebo
Probiotics are live bacteria. The good kind. They live in your intestines and help digest food, absorb nutrients, and keep bad bacteria in check.
Most probiotics belong to two families:
A review in Frontiers in Microbiology showed probiotic strains improve immune response and strengthen the intestinal barrier.
Additionally, a double‑blind trial confirmed that probiotic drinks significantly reduced respiratory infections and increased gut-derived antibodies (sIgA, IFN‑γ) compared to placebo
Most probiotics belong to two families:
- Lactobacillus
- Bifidobacterium
A review in Frontiers in Microbiology showed probiotic strains improve immune response and strengthen the intestinal barrier.
Additionally, a double‑blind trial confirmed that probiotic drinks significantly reduced respiratory infections and increased gut-derived antibodies (sIgA, IFN‑γ) compared to placebo
What Are Prebiotics?
Prebiotics aren’t bacteria—they’re food. Fibre, mostly. But not the kind your body digests. Prebiotics pass through your gut undigested and feed the bacteria that live there. No food, no function. That’s why prebiotics matter.
You’ll find prebiotics in things like:
You’ll find prebiotics in things like:
- Onions and leeks (read more about Hidden Shallot Health Benefits)
- Bananas
- Broccoli
- Beans, lentils and chickpeas
- Whole grains
- Bran and crispbread
Why Gut Bacteria Matter
Inside your gut lives a population of bacteria. In a healthy body, around 85% of them are helpful, 15% aren’t. When this balance tips, problems show up.
Signs your gut needs help:
Gut balance also affects your mental clarity. Learn more in The Gut–Brain Connection.
Signs your gut needs help:
- Bloating
- Constant fatigue
- Weakened immune system
- Poor skin and hair
- Digestive discomfort
Gut balance also affects your mental clarity. Learn more in The Gut–Brain Connection.
When Should You Take Probiotics?
We usually think of probiotics only when we’re taking antibiotics. But that’s just the start. Here are the rules:
1. Start them on day one of your antibiotics.
Don’t wait for gut trouble to begin. Take them from the beginning, just not at the same time as your meds.
2. Leave at least 3 hours between the antibiotic and the probiotic.
This helps the probiotic survive and do its job.
3. Stick with it for 2–3 weeks minimum.
Stopping too early means the good bacteria don’t have time to settle in. You’ll just end up back where you started.
4. Don’t rely on yoghurt or kefir alone.
Most dairy products don’t have enough strains or strength. They’re helpful—but not enough when your gut’s under stress.
A randomised trial in the American Journal of Clinical Nutrition showed probiotic supplements helped boost immunity and improved digestion more than placebo.
1. Start them on day one of your antibiotics.
Don’t wait for gut trouble to begin. Take them from the beginning, just not at the same time as your meds.
2. Leave at least 3 hours between the antibiotic and the probiotic.
This helps the probiotic survive and do its job.
3. Stick with it for 2–3 weeks minimum.
Stopping too early means the good bacteria don’t have time to settle in. You’ll just end up back where you started.
4. Don’t rely on yoghurt or kefir alone.
Most dairy products don’t have enough strains or strength. They’re helpful—but not enough when your gut’s under stress.
A randomised trial in the American Journal of Clinical Nutrition showed probiotic supplements helped boost immunity and improved digestion more than placebo.
When Should You Add Prebiotics?
Prebiotics are useful when:
You can find prebiotics in many high-fibre foods. Our article Foods That Give You Energy lists several gut-supportive options.
- You’re taking antibiotics
- After chemotherapy
- You’ve got diarrhoea or constipation
- Your metabolism’s sluggish
- You’ve got a vitamin B, iron, or calcium deficiency
- You’ve had repeat infections
- Your skin is flaring up
- You’re recovering from birth
You can find prebiotics in many high-fibre foods. Our article Foods That Give You Energy lists several gut-supportive options.
What They Actually Help With
A meta-analysis in Frontiers in Endocrinology found prebiotics and synbiotics may support weight management and metabolic health.
What to Look For in a Supplement
Prebiotics - What is It?
Simultaneously with taking probiotics that suppress pathogenic microflora, it is helpful to increase the intake of prebiotics in the diet.
Prebiotics are complex carbohydrates, the main source of nutrition for microflora. They are found in fruits, vegetables, and whole grain products rich in fiber. These can be onions, bran, bananas, broccoli, chickpeas, lentils, beans, crispbread. The daily norm for an adult is from 30 to 50 grams of fiber.
Prebiotics are complex carbohydrates, the main source of nutrition for microflora. They are found in fruits, vegetables, and whole grain products rich in fiber. These can be onions, bran, bananas, broccoli, chickpeas, lentils, beans, crispbread. The daily norm for an adult is from 30 to 50 grams of fiber.
Prebiotics is Good for What?
The main task of prebiotics is to stimulate the reproduction of beneficial microflora and extend its "shelf life." But the benefits are not only in this. During the fermentation of prebiotic fibers in the intestines, fatty acids are formed, which take on a whole range of useful functions:
- Significantly reduce increased acidity in the stomach and intestines
- Provide a long-lasting feeling of fullness, which is important for weight loss
- Help strengthen the density of the intestinal walls
- Accelerate the breakdown of fats and simple sugars entering the body
- Serve as a prevention of intestinal diseases
Good Time to Take Prebiotics
- Taking antibiotics
- Recovery period after chemotherapy for cancerous tumors
- Gastrointestinal disorders (diarrhea, constipation)
- Severe metabolic disorders
- Deficiency of vitamins B, iron, and calcium
- Urinary tract infections
- Cardiovascular pathologies
- Skin problems (acne, increased dryness, or oiliness)
- Postpartum period in women
Both probiotics and prebiotics are essential for the health of the microflora, making them excellent for the prevention and treatment of gastrointestinal problems!
FAQs
Yes. In fact, you should. Prebiotics feed the probiotics.
It helps. But during illness, recovery, or antibiotics, food alone often isn’t enough.
After antibiotics: at least 3 weeks. After gut illness or stress: 4–6 weeks. Some people take them daily.
It might help. Many skin issues begin in the gut. But it’s not a magic pill. Think of it as part of a longer fix.
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