Do Probiotics Need Prebiotics?

R.Parnell (ANutr, MSc)

Prebiotics and probiotics are often talked about together, but a probiotic does not need to contain added prebiotics to work.

A simple way to think about it is:

• Probiotics are live beneficial bacteria

• Prebiotics act as fuel, feeding certain beneficial bacteria already living in your gut

Some supplements combine probiotics and prebiotics in the same product. These are often described as synbiotics, and while that can sound like the obvious choice, the value of adding a prebiotic depends on which one is used, the amount provided, how well you tolerate it and the evidence behind the combination.

What is the difference between probiotics and prebiotics?

Probiotics are live microorganisms that, when taken in adequate amounts, can provide a health benefit.

Prebiotics are substances that selectively feed certain microorganisms in the gut. Many well-studied prebiotics are fermentable fibres, including fructooligosaccharides (FOS) and inulin.

So, while probiotics add live microorganisms, prebiotics provide fuel for some of the bacteria already living in your gut.

Does the amount of prebiotic matter?

Yes, many studies investigating the effects of prebiotics use amounts measured in grams.

For example, a 2022 systematic review and meta-analysis found that FOS supplementation increased levels of Bifidobacterium, with more distinct effects reported at intakes of 7.5–15 g per day and with longer supplementation.²

By comparison, some probiotic capsules contain only a few hundred milligrams of added prebiotic fibre.

To put that into perspective, if a product contains 200 mg of FOS:

• 200 mg is 12.5 times lower than 2.5 g
• 200 mg is 37.5 times lower than 7.5 g
• 200 mg is 75 times lower than 15 g

This does not mean smaller amounts are necessarily ineffective. It simply means that a label saying “with prebiotics” tells you very little unless you also know which prebiotic is included, how much is provided and what evidence supports that amount.

Can prebiotics cause bloating?

Prebiotics can be a valuable part of a gut-friendly diet because they provide fuel for beneficial gut bacteria. As these fibres are fermented, gut microbes can produce useful compounds such as short-chain fatty acids.

For some people, particularly those with sensitive digestion or IBS-type symptoms, increasing fermentable fibres such as FOS and inulin too quickly can also lead to temporary bloating or gas.

This does not mean prebiotics should be avoided. The type, amount and how gradually they are introduced can all affect tolerance, which is why finding an intake that suits your individual digestion is important.

Do probiotics need prebiotics to survive?

No, a common misconception is that probiotic bacteria need prebiotic fibre in the same capsule to survive the journey through the digestive tract.

Specific probiotic strains have been shown to survive gastrointestinal transit without added prebiotics. For example, human research has demonstrated the survival of Lactobacillus rhamnosus GG (LGG) through the gastrointestinal tract.³

So, adding a prebiotic should not be viewed as essential for a probiotic to reach the gut.

Can you get prebiotics from food?

Yes, foods such as onions, garlic, leeks, asparagus and bananas naturally contain prebiotic compounds, while wholegrains, legumes, nuts, seeds, fruit and vegetables provide a wider range of fibres that feed the gut microbiome.

For people with sensitive digestion, getting these fibres from food can also give you more flexibility to adjust the type and amount according to what you tolerate best.

Why EVIDOSE® does not contain added inulin or FOS

When developing EVIDOSE® Live Biotic Daily+, we chose not to add prebiotic fibre simply to make a “with prebiotics” claim.

Instead, we prioritised four extensively studied bacterial strains: LGG, NCFM, HN019 and DSM 15954 (BB-12) selected with reference to the human research behind each individual strain and the amounts used in that research.

The formula was developed with sensitive digestion in mind, leaving out added inulin and FOS gives people the flexibility to get prebiotic fibres from their diet in amounts that suit their own digestion.

Explore EVIDOSE® Live Biotic Daily+ →

References

1. Gibson GR, Hutkins R, Sanders ME, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology. 2017;14:491–502.

2. Dou Y, et al. Effect of Fructooligosaccharides Supplementation on the Gut Microbiota in Human: A Systematic Review and Meta-Analysis. Nutrients. 2022;14(16):3298.

3. Goldin BR, et al. Survival of Lactobacillus species (strain GG) in human gastrointestinal tract. Digestive Diseases and Sciences. 1992;37(1):121–128.