Written by Julia Maxwell
The benefits of probiotics and prebiotics have long been appreciated by those seeking to optimize their gut health. But there is often confusion about what exactly probiotics and prebiotics are and how they work in our bodies. Here, we break down the basics.
What are Probiotics and Prebiotics?
Probiotics are live microorganisms existing in certain foods which provide health benefits when consumed in adequate amounts. Every human body is already home to trillions of microorganisms that help support our various bodily functions. When we eat probiotic foods, the live microorganisms contribute to the already existing populations within our guts (and elsewhere) in order to strengthen those communities.
Prebiotics are specialized plant fibers that resist digestion in the stomach and small intestine and are then fermented by gut bacteria, thereby stimulating the growth of beneficial microorganisms. They are naturally found in foods that are rich in complex carbohydrates, like fruits, vegetables, and whole grains.
What’s the difference between Probiotics and Prebiotics?
Prebiotics and probiotics both support healthy bacteria and microorganism communities, but they help in different ways. Probiotics are live organisms - strains of bacteria and yeasts - that add to the number of microbes already living in your gut and in other parts of your body. Prebiotics are not live organisms; they are naturally occurring food components. Think of prebiotics as fertilizer that allow more beneficial probiotics to grow.
How do Probiotics and Prebiotics boost health?
Prebiotics and probiotics act through intertwined processes in your body to promote gut health. A few key benefits include:
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Restore balance in the gut microbiome: While many of the bacteria and microbiome communities in our bodies are beneficial, some can be harmful. Probiotics and prebiotics suppress these harmful communities by competing with them for space and nutrients. Moreover, our gut microbiomes can be disrupted by poor diet, stress, or antibiotics. Reseeding the gut with beneficial microbes can restore the balance our bodies require.
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Improve digestion and nutrient absorption: A healthy gut microbiome aids digestion because it is more efficient at breaking down the carbohydrates, fats, and proteins in our foods. When these macronutrients are broken down efficiently, our bodies are better able to absorb and utilize nutrients. These nutrients support our various metabolic functions. Think of our bodies as sportscars and our gut microbiome as the engine - you want to keep it in peak condition!
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Reduce inflammation and strengthen the immune system: Probiotics and prebiotics help reinforce your body’s gut lining, making it more resistant to damage and improving its ability to keep harmful substances - like toxins and pathogens - out. A healthy gut microbiome also will attack free radicals, thereby reducing oxidative stress and protecting against inflammation.
How do artificial sweeteners impact gut health?
It is clear that diet has a significant impact on gut health. With the rise in artificial or zero-calorie sweeteners in recent years, researchers have investigated a potential link between these sweeteners and gastrointestinal-related issues including insulin resistance, obesity, and inflammation. Emergent studies suggest that saccharin, sucralose, and stevia, three commonly consumed zero-calorie sweeteners, change the diversity and composition of the gut microbiota by decreasing the abundance of beneficial bacteria and increasing the number of potentially harmful strains. Additional studies suggest that changes in the gut microbiome caused by artificial sweeteners can disrupt the body’s ability to effectively regulate blood sugar. This has potentially serious implications, particularly for those who are at risk for type-2 diabetes and obesity.
Xylitol, Maltitol, and erythritol, sugar alcohols that are used as low-calorie sugar alternatives, have been also found to cause digestive issues like bloating and diarrhea when consumed in large amounts. Erythritol in particular has raised safety concerns among some food scientists. A recent study demonstrated that elevated blood erythritol levels were associated with an increased risk of heart attack or stroke, compared to equivalently elevated blood sugar levels. This finding is particularly relevant to people with obesity, diabetes or metabolic syndrome, because it indicates that replacing sugar with artificial sugar alternatives may actually increase their risk of adverse cardiovascular events - which is the opposite of what has been previously recommended by many health professionals.
While there is evidence that artificial sweeteners can disrupt the gut microbiome and may be linked to other adverse health outcomes, more research is necessary to better understand these effects. Moreover, it’s important to consider how individual factors like diet, activity levels and age contribute to how your body will respond to artificial sweeteners. A general rule of thumb to support your gut health is to stick primarily to whole, minimally processed, natural foods.
Natural sweeteners and gut health
Natural sweeteners - minimally-processed foods derived from plants - are generally superior for gut health, compared to artificial sweeteners. However, not all natural sweeteners are equal when it comes to flavor, nutritional value, and digestibility.
For example, brown rice syrup - a sweetener commonly used in packaged foods - is high in glucose and maltose, which can rapidly raise blood sugar levels and is virtually absent of essential nutrients. Tapioca syrup - a sweetener derived from the cassava root that is often used as a binding agent in foods - also contains no essential nutrients or taste.
Tapioca fiber is also commonly added as a thickening agent to foods, and has been touted as having prebiotic benefits. However, because tapioca fiber has been enzymatically converted and refined from it’s natural state, it is encountered differently by the body than fibers found in whole natural foods. Through the refinement process, tapioca fiber is converted into an isomalto-oligosaccadide (IMO). IMOs are fibers made from short-chain sugars that are resistant to digestion by human enzymes and can pass through the digestive system largely intact. Because of this, tapioca fiber is often not tolerated well in the gut and can lead to indigestion, bloating and gas.
The natural sweeteners used in JAMBARs, on the other hand, are all minimally-processed, contain trace amounts of vitamins and nutrients, and add delicious taste as well! These include Grade A 100% pure maple syrup, 100% grape juice sugar, pure honey, unrefined date juice, and 100% berry concentrates. For a more detailed discussion of our natural sweeteners and the impact of sugars on health, check out our previous blog by founder Jenny Maxwell.
What are the best Probiotic and Prebiotic foods?
Probiotics are found in fermented foods such as yogurt, kefir, sauerkraut, cottage cheese, and kombucha, as well as in dietary supplements. Prebiotics are naturally occurring fibers found in many whole foods including fruits, vegetables and whole grains.
JAMBARs are an excellent source of prebiotics because they include several ingredients that contain fiber and complex carbohydrates. In particular, our organic oat bran and organic whole grain blend - made from brown rice, quinoa, and sorghum - are rich in fiber as well as many other nutrients (see our blog on Ancient Grains!). Our three vegan JAMBAR flavors also include 11-23% pure dried organic fruits - mango, berries, banana, pineapple, and coconut - which provide ample fiber in addition to other vitamins, minerals, and enzymes (See our blog on Fruit!). Our organic nut and seed butters - peanut, cashew, and sesame - provide additional fiber as well as healthy fats, protein, and minerals.
Eating foods rich in prebiotics can improve gut health and strengthen your immunity. JAMBARs are a delicious way to boost your energy levels and incorporate prebiotics into your daily diet.
References
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Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019 Jan 1;10(suppl_1):S31-S48. doi: 10.1093/advances/nmy037. Erratum in: Adv Nutr. 2020 Mar 1;11(2):468. doi: 10.1093/advances/nmz112. PMID: 30721958; PMCID: PMC6363527. https://pmc.ncbi.nlm.nih.gov/articles/PMC6363527/
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Conz A, Salmona M, Diomede L. Effect of Non-Nutritive Sweeteners on the Gut Microbiota. Nutrients. 2023 Apr 13;15(8):1869. doi: 10.3390/nu15081869. PMID: 37111090; PMCID: PMC10144565. https://pubmed.ncbi.nlm.nih.gov/37111090/
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Hetta HF, Sirag N, Elfadil H, Salama A, Aljadrawi SF, Alfaifi AJ, Alwabisi AN, AbuAlhasan BM, Alanazi LS, Aljohani YA, et al. Artificial Sweeteners: A Double-Edged Sword for Gut Microbiome. Diseases. 2025; 13(4):115. https://doi.org/10.3390/diseases13040115
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Witkowski, M., Nemet, I., Alamri, H. et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med 29, 710–718 (2023). https://doi.org/10.1038/s41591-023-02223-9