Frequently asked questions about prebiotics and probiotics.
We invite you to read our series of articles on the microbiota and prebiotics (Part 4)
We invite you to read our series of articles on the microbiota and prebiotics (Part 4)
Frequently Asked Questions (FAQ)
Are probiotics and prebiotics the same thing?
No – they are two different things that perform different functions in the gut. A probiotic is a live bacterium (or yeast) with documented health benefits. A prebiotic is an indigestible dietary component that acts as food for specific ‘good’ bacteria. In short: a probiotic supplies microorganisms, whilst a prebiotic ‘feeds’ them and supports their growth.
You could compare it to sowing seeds in a garden: a probiotic is like new seeds, whilst a prebiotic is like fertiliser and good soil. Without soil and fertiliser, even the best seeds won’t grow as well as they could.
Key points:
- probiotic = live bacteria
- prebiotic = food for specific bacteria
- They work best together, but each one also has its own merit.
Can I take prebiotics on their own, without probiotics?
Yes, in many cases, a prebiotic on its own can be very effective. For people who do not have serious microbiota imbalances but, for example, eat few vegetables and struggle with constipation, bloating or mild intestinal discomfort, a well-chosen prebiotic acts as a ‘daily fertiliser’ for the gut flora. It supports the bacteria that are already there, rather than adding new ones.
A prebiotic can be particularly helpful when the aim is to:
- control of bowel movements,
- improved gut health,
- support for the intestinal barrier and SCFA production,
- long-term gut health maintenance.
In more complex situations (e.g. following a course of antibiotics, in IBS, or inflammatory bowel disease), combining a prebiotic with a probiotic – a synbiotic – will usually be a more effective and better-documented approach.
When will I see the effects of the probiotic or prebiotic?
It depends on the desired effect. In acute cases – such as post-antibiotic diarrhoea – a suitably chosen probiotic (e.g. RestorFlora PD™) can take effect within a few dozen hours. For more complex goals, such as boosting immunity, regulating the microbiota or improving metabolism, we’re talking about weeks or even months of regular use.
Indicative timeframe:
- severe diarrhoea – often improves within 1–3 days,
- regulation of bowel movements, constipation – 5–14 days,
- improvement in bowel comfort and bloating – 2–4 weeks,
- immune support – usually 4–12 weeks,
- effect on metabolic parameters – usually at least 8–12 weeks.
The microbiota doesn’t ‘flip’ like a switch – it’s more like a garden that needs to be watered, fertilised and given time to grow.
Is all fibre a prebiotic?
No. Fibre as such has numerous benefits (including increasing stool bulk, improving peristalsis and slowing down glucose absorption), but only certain types of fibre meet the criteria for a prebiotic. A prebiotic must be indigestible, fermented by the microbiota, and selectively promote the growth of specific beneficial bacteria.
In practice, this means that:
- Every prebiotic is a type of fibre,
- but not all fibre deserves to be called a prebiotic.
We discussed prebiotics in more detail in the first part of our series on the microbiota and prebiotics:
https://novolabs.pl/artykul/dlaczego-mikrobiota-jelitowa-ma-takie-znaczenie/
The best-known prebiotics include inulin, FOS, GOS, resistant starch and arabinogalactan – these are ingredients found in more advanced prebiotic formulas, such as MegaPre™.
Will the gut microbiota recover on its own after a course of antibiotics?
Not entirely. The microbiota does have some ability to regenerate, but this happens slowly and does not always return to its ‘original state’. Following antibiotic treatment, some bacteria disappear, the diversity of the microbiota decreases, and it becomes easier for opportunistic and pathogenic species to overgrow. Research suggests that a spontaneous return to relative balance can take months, and sometimes years.
Inclusion of a prebiotic and a probiotic:
- speeds up the restoration of balance,
- reduces the risk of post-antibiotic diarrhoea,
- supports the renewed production of SCFAs,
- helps to restore the intestinal barrier,
- prevents overgrowth of Candida or C. difficile.
That is why, after taking antibiotics, it is worth thinking not only about ‘how to get through the course of treatment’, but also about ‘how to restore the gut microbiota after treatment’.
Is it possible to take too many probiotics?
Yes, although it’s very difficult. Probiotics are a bit like vitamin supplements – in theory they’re ‘good’, but in excess or at the wrong time they can do more harm than good. Too high a dose, the wrong strain, or taking probiotics when the gut is severely disrupted can lead to increased bloating, constipation, overflow, abdominal pain or a feeling of a “bloated stomach”.
In most healthy people, an excess of probiotics will mainly result in discomfort. However, in people who are severely immunosuppressed, who have undergone transplants, who have advanced cancer, or who have damage to the intestinal barrier, probiotics should only be taken after consulting a doctor.
Reasonable rules:
- select strains for the indication,
- do not keep increasing the doses indefinitely ‘just in case’,
- monitor your body's reactions,
- for people with chronic conditions – the decision lies with the doctor, not the internet.
Is there any point in taking prebiotics or probiotics whilst on hormonal contraception?
Definitely yes. Hormonal contraception can indirectly affect the gut and vaginal microbiota – for example, through changes in hormone levels and the immune response. Some women experience recurrent vaginal infections, bloating, constipation or mood swings during this time.
Prebiotics and probiotics do not ‘neutralise’ the effects of the contraceptive pill, but they can help the body cope with the side effects of lifestyle factors and hormonal changes:
- help maintain a healthy gut microbiota,
- indirectly support the gut-brain axis,
- help to stabilise the intestinal and immune barriers,
- Some strains, even when taken orally, can modulate the vaginal microbiota by increasing lactic acid production and optimising pH (e.g. those contained in Vaginal Balance™), which helps to reduce vaginal dryness, boost resistance to infections and improve women’s quality of life.
This isn’t a cure for the side effects of contraception, but rather part of maintaining the body’s balance, particularly if you experience digestive symptoms, recurrent genital infections or a weakened immune system.
Do prebiotics and probiotics help with weight management?
Yes and no. There is no scientifically valid ‘weight-loss probiotic’. However, studies do show that the composition of the microbiota differs in overweight and obese individuals compared to those of normal weight, and that modulating the microbiota may support metabolism. In recent years, researchers have been paying particular attention to the bacterium Akkermansia muciniphila. Clinical and metagenomic studies consistently show that low levels of A. muciniphila correlate with:
- obesity and insulin resistance,
- type 2 diabetes,
- non-alcoholic fatty liver disease (NAFLD),
- low-grade inflammation (‘metabolic endotoxemia’).
In obese individuals, levels of A. muciniphila can be as much as 3–5 times lower than in lean individuals.
Prebiotics and probiotics can:
- improve insulin sensitivity,
- influence satiety via SCFAs and gut hormones,
- reduce low-grade inflammation, lower levels of metabolic endotoxemia,
- help regulate blood sugar levels,
- increase the intestinal population of A. mucinophila (particularly prebiotics from the xylo-oligosaccharide (XOS) group)
This means they can be an important part of a weight-loss strategy – but always as a complement to diet, exercise, sleep and stress management, rather than a magic substitute for these elements.
Is there any point in taking prebiotics or probiotics if you have coeliac disease?
Yes. In coeliac disease, the cornerstone of treatment is a strict gluten-free diet – there are no shortcuts here. At the same time, it is known that in many people with coeliac disease, the gut microbiota is disrupted, and the intestines have been exposed to inflammation and damage to the villi for a long time.
Prebiotics and probiotics can play a supportive role here:
- improve gut health,
- support the regeneration of the epithelium and the intestinal barrier,
- reduce inflammation,
- promote regular bowel movements,
- to aid digestion and the absorption of certain nutrients as the intestines begin to heal.
In addition to prebiotics and probiotics, plant polyphenols and amino acids such as glutamine, proline, serine, threonine and cysteine (contained in the MegaMucosa™ supplement) also help to support the regeneration of the intestinal barrier.A prerequisite: a gluten-free diet first; only on this foundation is it worth building support for the microbiota.
Is there any point in taking prebiotics or probiotics for Crohn’s disease?
Yes, but. In Crohn’s disease, the role of the microbiota is very significant, but this is an area requiring particular caution. It is a chronic, inflammatory condition characterised by periods of flare-ups and remission. Prebiotics and probiotics can provide some support, but they are no substitute for treatment administered by a gastroenterologist.
During remission, carefully selected prebiotics can:
- support butter producers,
- support the intestinal barrier,
- help maintain a more stable microbiota,
- reduce inflammation.
There is research suggesting that certain probiotics may be beneficial for IBD, but their selection and dosage should be determined on a case-by-case basis. During a flare-up, the intestines are highly sensitive – in such cases, the treating doctor always takes the lead.
Are prebiotics safe for people with SIBO?
Yes, but. This is one of the trickiest questions. SIBO (small intestinal bacterial overgrowth) is a condition where there are too many bacteria in a place where there should normally be very few. If, at this stage, we ‘add fuel to the fire’ by taking a prebiotic, the symptoms may worsen: more gas, pain and bloating.
In a healthy digestive system, prebiotics reach the large intestine and ferment there, exactly where they should.
In SIBO, some bacteria migrate to the small intestine → fermentation begins too early, leading to:
- bloating,
- bouncing,
- “gurgling” and pain in the upper abdomen.
This is precisely why people with SIBO react more strongly even to small amounts of fibre.
This does not mean that prebiotics are ‘bad’ – it simply means that their type, quantity and timing of introduction play a very important role here. Usually, one does not start with classic “bifidogenic” prebiotics (inulin, FOS, GOS), as these are short-chain, easily fermentable oligosaccharides (high in FODMAPs) which may exacerbate symptoms.
For people with SIBO, it is recommended to take prebiotics containing low-viscosity, slowly fermentable fibre that acts mainly in the large intestine, such as:
- partially hydrolysed guar gum (PHGG),
- acacia fibre (gum arabic),
- arabino-galactans,
- arabinose-glucosides.
If someone has SIBO and feels worse after taking a prebiotic, it’s not ‘their fault’ – it’s a sign that their gut needs a different approach.
Is bloating after taking a prebiotic normal?
Yes, to a certain extent, this is a normal part of the adaptation process. Prebiotics are fermented by bacteria in the large intestine, and fermentation produces gas and short-chain fatty acids (SCFAs). In people with a very ‘hungry’ gut microbiota, the gut may react quite strongly.
Most commonly, bloating and flatulence:
- appear in the first few days,
- gradually fade as they adapt,
- subside after 5–7 days or following a slight reduction in the dose.
Good practice:
- start with half the dose,
- increase gradually,
- stay hydrated (essential) and keep active,
- Do not stop taking the supplement after a single ‘bad’ day if the symptoms are mild.
Read now or save for later:
Part 1: Why is the gut microbiota so important?: https://novolabs.pl/artykul/dlaczego-mikrobiota-jelitowa-ma-takie-znaczenie/
Part 2: How probiotics and prebiotics work: https://novolabs.pl/artykul/jak-dzialaja-probiotyki-i-prebiotyki/
Part 3: Why does combining a prebiotic and a probiotic (a synbiotic) produce the best results?: https://novolabs.pl/artykul/dlaczego-synbiotyk-dziala-najskuteczniej-i-dla-kogo/
Part 4: Frequently asked questions about prebiotics and probiotics: https://novolabs.pl/artykul/najczesciej-zadawane-pytania-o-prebiotyki-i-probiotyki/
Part 5: MegaPre™: a precisely targeted prebiotic https://novolabs.pl/artykul/megapre-precyzyjnie-ukierunkowany-prebiotyk/
Part 6: For experts: MegaPre™ in clinical practice https://novolabs.pl/artykul/dla-ekspertow-megapre-w-praktyce-klinicznej/
