Probiotics vs Prebiotics: The Duo Your Gut Can’t Thrive Without

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You have listened to Influencers go on about them, you have tried having a bowl of curd every day, a few sips of kombucha, or tried kimchi, or even gotten a probiotic supplement in the hope of accessing gut health benefits. But what is all this based on? Moreover, how do probiotics and prebiotics differ?? Let us find out.

What Are Probiotics?

They are beneficial microorganisms that, when consumed consistently, support & strengthen a healthy, balanced gut environment.

What they do

  • Restore gut flora

  • Reduce bloating, gas & IBS symptoms

  • Support immune responses

  • Improve nutrient absorption

  • Protect vaginal and urinary microbiome

  • Reduce antibiotic-associated diarrhoea

  • Influence mood via the gut–brain axis

Foods Naturally Rich in Probiotics

· Curd / Yogurt (fresh, unsweetened)

· Idli/Dosa batter (naturally fermented)

· Buttermilk

· Pickles (traditional Indian ferments)

· Kimchi & Sauerkraut

· Kombucha

· Kefir

What Are Prebiotics?

Prebiotics are non-digestible fibres that selectively feed beneficial gut microbes.

What they do

• Help keep your bowel movements regular
• Enrich and diversify beneficial microbes in the gut
• Assist in stabilising weight & blood sugar levels
• Reinforce the protective lining of your intestines
• Boost the production of short-chain fatty acids

(SCFAs), which play a key role in immunity & overall

metabolic health

Food sources

  • Bananas (especially slightly green)

  • Onions, garlic, leeks

  • Oats and whole grains

  • Chickpeas, lentils, beans

  • Flaxseeds, chia seeds

  • Apples, asparagus

  • Jerusalem artichoke

Recent Findings (2023–2025)

  • Probiotics and prebiotics (synbiotics) work better together than either one alone to improve digestion, ease IBS symptoms, and enhance immunity.

  • Some probiotic strains, such Lactobacillus and Bifidobacterium, can help with anxiety and mood swings.

A Gentle Reminder

Your gut listens to you every day & feels what you feel.
Treating it kindly with fibre, fermented foods & hydration comes back to you as better moods, better energy, and better immunity.

1. Do you regularly include any probiotic or prebiotic-rich foods in your meals? Which ones work best for you?

2. Have you ever noticed changes in your mood, energy, or digestion when your eating habits shift?

MBH/AB

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Yes, I regularly include both probiotic and prebiotic rich foods in my meals, and they do make a noticeable difference. Probiotics like curd, buttermilk, and fermented dosa batter feel the easiest to maintain daily, they keep digestion smooth, reduce heaviness after meals, and make my gut feel more settled. For prebiotics, I rely on bananas, oats, garlic, and lentils, which naturally blend into most Indian meals. What I’ve observed is that when both are included consistently, the gut feels lighter, bowel movements become regular, and there’s far less bloating.

I’ve also noticed that my mood and energy levels shift with my eating habits. On days when I eat more fibre, fermented foods, and stay hydrated, I feel calmer and mentally clearer, almost as if my brain is more ‘awake’ and emotionally balanced. But when I skip meals, eat less fibre, or rely on processed foods, I feel sluggish, irritable, and tired more easily. It’s fascinating how directly the gut speaks to the mind. The gut–brain axis is real - you really feel the difference when your gut environment is nourished. Overall, supporting the gut with probiotics and prebiotics has a ripple effect on digestion, immunity, and emotional well-being.

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Very true. Your gut sounds like it’s living its best life :grinning_face: .And you’re absolutely right about the mind-gut connection. The gut–brain axis plays a major role in mood regulation, energy levels, and overall emotional balance.

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Definitely, food affects our body in many ways- physically, mentally and emotionally. Food gives energy to the body and also fuels the brain to perform better functioning. Also, a good and healthy diet keeps us in good mood or emotionally, in a healthy and peaceful state.

I personally prefer taking ample amount of probiotics + prebiotics (curd, onion, garlic, apple and other fruits) in daily routine and also I make sure to add fibrous food in daily diet. I consider these things as the key factors in proper functioning of the body and must required to keep body’s metabolic activities go well.