Probiotics vs Prebiotics: What’s Better for Gut Health?

 We all know probiotics get the spotlight. They’re the ones with the fancy names, the glossy yoghurt labels, the influencer ads.

But today, I’m making a case for their humble, behind-the-scenes buddy: prebiotics. And why your gut (and your sanity) needs BOTH to thrive.

🎥 WATCH THIS EPISODE ON YOUTUBE HERE on my channel — Chef Leilani Eats
I break down exactly how probiotics and prebiotics work, what you should (and shouldn’t) buy, and my favourite fermented foods to boost gut health you can start today. 🍽️

🧠 Gut Fact of the Day 💥 Your gut has more microbes than stars in the Milky Way.

Let that sink in.

👩‍🍳 Who Am I? Hey! I’m Leilani — a clinical nutritionist and chef who’s here to make gut health easy, fun and doable in just a few minutes a day. With the right swaps and science-backed habits, you can eat food you love AND feel amazing.

🤷‍♀️ So, What ARE Probiotics? Probiotics are the live microbes that temporarily help your gut do its thing. Think of them like party guests—they show up, help out, and leave. They're not permanent, but they can work wonders in the short term.

You’ll find them in: • Yogurt (only the kind with "live cultures") • Sauerkraut, kefir, kimchi • Miso, kombucha, tempeh

BUT not all fermented foods have live cultures. If it’s pasteurised (like shelf-stable sauerkraut), those bugs are long gone. Check the label: look for raw, unpasteurised, and live active cultures.

💡 Pro Tip: Always take your probiotic pill with food—especially prebiotic-rich food—to give those microbes their best chance at survival.

🍽️ The Real Secret Sauce = Prebiotics Prebiotics are special plant fibres that feed your gut bacteria. Without them, your good bugs starve and die off. Some don’t come back. 😬

They’re found in: • Onions, garlic, leeks • Oats, bananas (green ones!), legumes • Asparagus, Jerusalem artichoke

Think of prebiotics as the fertiliser. They nourish the good stuff and keep your internal ecosystem thriving.

🧃 Why You Need Both • Probiotics = the army re-enforcements • Prebiotics = food for your gut army

One without the other? Like hiring workers and not feeding them.

And yes, some probiotic strains (like Saccharomyces boulardii) can help after antibiotics, or with travellers’ diarrhoea—but for daily gut health? Prebiotics are your long game.

🔥 Common Mistakes You Might Be Making • Buying pasteurised fermented foods (they’re dead!) • Taking probiotics without prebiotics • Not knowing your probiotic strain (each does a different job)

🧪 Kefir = The Ultimate Gut Reset After Antibiotics This is your fermented secret weapon. • Contains more strains than yoghurt • Rebuilds your microbiome like a boss • Can be made at home (cheap and easy!)

💪 Benefits of Prebiotics (Backed by Science) • Reduce cravings by lowering ghrelin • Help with weight management • Lower inflammation • Strengthen gut lining • Stabilise blood sugar • Boost calcium absorption

Ready to boost your prebiotics? One study showed just 5g/day increases gut diversity. That’s one green banana or a few tbsp of cooked lentils.

🎓 Want the Gut-Health Masterplan? Inside my Gut Health Course, I walk you through: • How to reset your gut step-by-step • What to eat (and what to avoid) • Easy cooking classes for busy lives • How to introduce prebiotics without the bloat

👉 Start your transformation here: https://chefleilani.mykajabi.com/Unlock-the-Power-of-Your-Gut

💌 Weekly Freebies + Gut Guides Join the Gut Love Club for instant access to: • Best Breads for Gut Health • Microbiome Morning Routine • Eating Out Without Gut Drama • Gut-Thyroid Support Checklist 👉 Get yours here: https://chefleilani.mykajabi.com/mailing-list

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📸 Instagram: @chef_leilani
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I post daily gut-friendly food, cheeky tips, and what I actually eat as a nutritionist and mum.

🛒 Final Thoughts • Don’t waste money on dead ferments • Always check labels for live cultures • Use food-first strategies before fancy pills • Feed your microbes like the queens they are

LOVE YOUR GUTS 💚

Leilani B.HSc (Nutritional and Dietetic Medicine)

⚠️ Friendly Disclaimer ⚠️
Hey superstar! 🌟 This blog is for general info only. Always chat with your healthcare provider before making dietary changes or taking supplements. You’re one of a kind, and your health deserves personalised advice! ❤️