Understanding how to support your gut health has never been more important. With growing evidence linking the gut microbiome to everything from digestion and immunity to mood and metabolism, many are looking towards probiotics and prebiotics as essential tools for better health. In this article, Vivere’s Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts, explains the science behind probiotics and prebiotics. Her expert insights are grounded in evidence and shaped by a deep understanding of the human microbiome and personalised nutrition.

This guide explores the difference between probiotics and prebiotics, their health benefits, where to find them, and how to incorporate them into your routine for long-term gut health.

Here are the five biggest takeaways from this article about the role of probiotics and prebiotics in gut health:

• Probiotics are live beneficial bacteria, while prebiotics are the fibres that feed these bacteria and help them thrive.

• A healthy gut relies on a diverse microbiome supported by both probiotics and prebiotics.

• Probiotic-rich foods include live yoghurt, kefir, sauerkraut and kimchi; prebiotics are found in foods like garlic, leeks, bananas and oats.

• Probiotics and prebiotics may support digestion, immunity, mental health and inflammation control.

• Long-term gut health is best supported through a varied, balanced diet rather than relying solely on supplements.

Probiotics are live microorganisms, usually bacteria or yeasts, that are beneficial to your health, particularly your digestive system. They naturally live in your gut and are also found in certain fermented foods and supplements. Probiotics are often called ‘good’ or ‘friendly’ bacteria because they help maintain a healthy balance in your gut microbiome [1] [2] [3].

When the balance of bacteria in the gut is disrupted by illness, antibiotics, poor diet or stress, probiotics can help restore harmony. Different strains of probiotics have different benefits. For example, Lactobacillus and Bifidobacterium are among the most studied strains and are known for their roles in digestive health [4] [5] [6] [7] [8].

Regularly consuming probiotics may help to:

• Improve bowel regularity [9]

• Reduce symptoms of irritable bowel syndrome (IBS) [10]

• Support immune function [11]

• Assist in managing lactose intolerance [12]

• Shorten the duration of some infections such as diarrhoea caused by viruses or antibiotics [13]

Lactobacillus rhamnosus GG

One of the most well-researched probiotic strains, Lactobacillus rhamnosus GG is known for its ability to survive the acidic environment of the stomach and reach the intestines, where it supports digestive balance. It has been shown to help reduce diarrhoea, ease symptoms of irritable bowel syndrome (IBS), and support immune health [14].

Bifidobacterium longum

Bifidobacterium longum is naturally found in the human gut and is particularly good at breaking down carbohydrates and fighting off harmful bacteria. It may help reduce inflammation in the gut, ease constipation and improve tolerance to certain foods, especially in people with IBS. It also plays a role in maintaining the gut barrier and supporting overall digestive comfort [15].

Saccharomyces boulardii

Unlike most probiotics, Saccharomyces boulardii is a type of beneficial yeast rather than a bacteria. It has been widely studied for its ability to help manage and prevent diarrhoea, especially when caused by antibiotics or infections. It may also support gut health during travel and has shown promise in helping to restore balance after gastrointestinal upsets [16].

Bifidobacterium bifidum

This friendly bacteria is one of the first to colonise the human gut after birth and plays a key role in maintaining a healthy digestive system throughout life. Bifidobacterium bifidum helps break down dietary fibre and supports the immune system by preventing harmful bacteria from sticking to the gut lining. It may also help ease symptoms of IBS and inflammatory bowel conditions [17].

Lactobacillus reuteri

Lactobacillus reuteri is naturally found in both the gut and oral cavity. It has been linked to a range of potential benefits, from reducing gut inflammation and promoting regular bowel movements to supporting oral health and even influencing mood. Some research also suggests it may help reduce symptoms of colic in infants and support heart health by lowering cholesterol [18] [19].

Akkermansia muciniphila

A relatively new and promising probiotic, Akkermansia muciniphila is known for its role in maintaining the mucus lining of the gut. This lining is essential for protecting the gut wall and supporting healthy metabolism. Emerging research suggests it may play a role in weight management, insulin sensitivity, and reducing low-grade inflammation, making it of particular interest for people with metabolic health concerns [20] [21].

Prebiotics are types of dietary fibre that the human body cannot digest. Instead, they serve as food for probiotics, allowing the ‘good’ bacteria in the gut to grow and flourish. In essence, prebiotics help probiotics do their job more effectively [22] [23].

Common prebiotics include inulin, fructooligosaccharides (FOS) and galactooligosaccharides (GOS). These are naturally found in many plant-based foods, such as [24] [25]:

• Garlic

• Onions

• Leeks

• Asparagus

• Jerusalem artichokes

• Chicory root

• Bananas

• Whole oats

• Barley

Including a variety of these foods in your diet encourages the growth of beneficial bacteria, helping to maintain the right balance in the gut microbiome.

The gut microbiome is made up of trillions of bacteria, fungi and other microorganisms living in your digestive tract. A balanced and diverse microbiome supports several vital functions, including:

• Digesting and absorbing nutrients

• Regulating the immune system

• Protecting against harmful pathogens

• Producing vitamins like B and K

• Communicating with the brain via the gut-brain axis

An imbalance in the gut microbiome, known as dysbiosis, has been linked to various health issues including bloating, IBS, inflammatory bowel disease (IBD), obesity, type 2 diabetes, and even anxiety and depression [26].

Maintaining gut health is not just about avoiding discomfort; it’s about laying the foundation for overall well-being.

Although they work together, probiotics and prebiotics play different roles:

To maintain a healthy gut environment, it’s ideal to include both in your daily diet. This combination is often referred to as ‘synbiotics’, a mix of probiotics and prebiotics that work in harmony.

Research into the gut microbiome is growing rapidly, and while there is still more to learn, current findings suggest that probiotics and prebiotics may benefit:

Probiotics can support the balance of gut bacteria, helping to prevent and manage conditions such as IBS, constipation and diarrhoea. Prebiotics may also help by improving stool consistency and frequency.

Around 70% of the immune system is located in the gut. A diverse microbiome, supported by prebiotics and probiotics, helps train the immune system to respond appropriately to infections while avoiding unnecessary inflammation.

There is a strong connection between the gut and the brain. Some probiotics, known as psychobiotics, are being studied for their potential to reduce symptoms of anxiety and depression. Prebiotics may also help by lowering levels of the stress hormone cortisol.

Chronic low-grade inflammation is linked to many health conditions. By promoting a healthy microbiome, probiotics and prebiotics may help reduce inflammation throughout the body.

Emerging evidence suggests that gut bacteria may influence weight, blood sugar control and cholesterol levels. Including prebiotic fibres and fermented foods may contribute to better metabolic health, although more research is needed in this area.

Probiotic and prebiotic supplements are widely available, but they are not always necessary. Many people can meet their needs through food alone [27] [28]. It is important to note however, that supplements can be used for a specific aim. For example, specific strains can support weight loss, mood, bowel movement and more. With Vivere’s gut microbiome test, you will receive tailored advice on supplements you can take to help enhance your specific gut microbiome.

If you do choose to take a supplement, consider the following:

• Look for evidence-based strains relevant to your needs (e.g. Lactobacillus rhamnosus GG for IBS)

• Choose products that state the number of live organisms (CFUs) and expiry dates

• Combine a probiotic with a prebiotic if possible, or choose a symbiotic option that contains both

• Speak to a healthcare professional if you have a health condition, are pregnant or take regular medication

Remember, supplements should support a healthy diet, not replace it.

Here are some practical ways to add more probiotics and prebiotics into your everyday meals:

• Breakfast: Add live yoghurt or kefir to porridge with sliced bananas and oats

• Lunch: Include fermented vegetables like kimchi or sauerkraut in a sandwich or salad

• Dinner: Cook with garlic, onions, leeks or asparagus for added prebiotic fibre

• Snacks: Choose oat-based snacks or wholegrain crackers with hummus (containing garlic)

• Drinks: Try kombucha or other fermented drinks with live cultures

By making small, sustainable changes, you can improve your gut health without overhauling your diet.

“Supporting gut health is about more than just one food or supplement. It’s about maintaining a consistent, balanced approach to eating that nurtures your microbiome over time. By including a variety of probiotic and prebiotic-rich foods, you can strengthen your digestive system, support your immune function and contribute to long-term wellbeing.”

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Effects of Probiotics on Gut Microbiota: An Overview - PMC

[2] Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity - PMC

[3] Probiotics - Health Professional Fact Sheet - NIH

[4] Lactobacillus spp. for Gastrointestinal Health: Current and Future Perspectives - PMC

[5] Lactobacillus and intestinal diseases: Mechanisms of action and clinical applications - ScienceDirect

[6] Beneficial effects of Bifidobacterium longum subsp. longum BB536 on human health: Modulation of gut microbiome as the principal action - ScienceDirect

[7] Bifidobacteria and Their Role as Members of the Human Gut Microbiota - PMC

[8] Recent Development of Probiotic Bifidobacteria for Treating Human Diseases - PMC

[9] Probiotics and gut health - BDA

[10] Probiotics in Irritable Bowel Syndrome: A Review of Their Therapeutic Role - PMC

[11] The impact of probiotics and prebiotics on the immune system | Nature Reviews Immunology - Nature

[12] The effects of probiotics in lactose intolerance: A systematic review - PubMed

[13] Probiotics may help prevent diarrhea due to antibiotic use - Harvard Health

[14] Randomized Clinical Trial Examining the Impact of Lactobacillus rhamnosus GG Probiotic Supplementation on Cognitive Functioning in Middle-aged and Older Adults

[15] Bifidobacterium Longum: Protection against Inflammatory Bowel Disease - PMC

[16] Systematic review and meta-analysis of Saccharomyces boulardii in adult patients - PMC

[17] Randomised clinical trial: Bifidobacterium bifidum MIMBb75 significantly alleviates irritable bowel syndrome and improves quality of life--a double-blind, placebo-controlled study - PubMed

[18] Role of Lactobacillus reuteri in Human Health and Diseases - PMC

[19] Effects of Lactobacillus reuteri supplementation on the gut microbiota in extremely preterm infants in a randomized placebo-controlled trial - PMC

[20] Akkermansia muciniphila supplementation in patients with overweight/obese type 2 diabetes: Efficacy depends on its baseline levels in the gut - ScienceDirect

[21] Revisiting the role of Akkermansia muciniphila as a therapeutic bacterium - PMC

[22] The promotion mechanism of prebiotics for probiotics: A review - PMC

[23] Prebiotics: Understanding their role in gut health - Harvard

[24] Plant Prebiotics and Their Role in the Amelioration of Diseases - PMC

[25] Prebiotics in plant-based foods may help control unhealthy eating - Harvard Health

[26] Gut Dysbiosis: Signs, Causes & Treatment Guide - Vivere

[27] Effects of a high-prebiotic diet versus probiotic supplements versus synbiotics on adult mental health: The “Gut Feelings” randomised controlled trial - NIH

[28] Probiotics and prebiotics: what's really important - Harvard Health