Prebiotics vs probiotics: what's the difference, and which foods contain them?
The two words sound so alike that they're easy to mix up. This summary is based on Herbalife Thailand material; part of the series is by Dr. Zhen-Yu Chen, member of the Herbalife Nutrition Advisory Board.
Your gut does more than digest food
- The gut is a complex ecosystem, home to trillions of microorganisms
- It's nicknamed the "second brain" because it has a nervous system that can work without relying on the central nervous system
What are probiotics?
- Probiotics are live microorganisms, including bacteria, yeasts and moulds
- They're often called "good bacteria" or live cultures
- They're commonly found in fermented foods such as yoghurt, kefir and some cheeses
Read next: Probiotic powder: what can you mix it with? How to take it, by the label ›
What are prebiotics?
- Prebiotics are naturally occurring components in food that encourage beneficial bacteria in the gut to grow
- They're a specific type of fibre found in many plants
- Polysaccharides are one type of prebiotic and act as food for probiotics
- They're found in many high-fibre foods, such as onions, garlic, tomatoes and apples
An easy way to remember
- Probiotics = the microorganisms themselves
- Prebiotics = food for those microorganisms
- One meal can include both – for example yoghurt with sliced apple
- The basics still apply: eat a varied diet from all five food groups and drink enough water
More images in this series (tap to enlarge)
Video
Video: Herbalife material from the MyHerbalife media library · posted on the Well Nutrition Hub YouTube channel
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If you have a health condition, are pregnant or take medication, consult a doctor before changing your diet. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Heroes for gut health 1 · Heroes for gut health 2 · Heroes for gut health 5 (added to the library: Jun 2025 · Aug 2025)
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