Probiotic supplements and fermented foods: What’s the difference?
Key differences: Probiotic supplements and fermented foods
Both fermented foods and probiotic supplements offer unique benefits for gut health and overall well-being. Although there are big differences between the two, both are a fantastic choice to add to your daily routine.
Probiotic or fermented foods contain a variety of microorganisms. Some common examples of fermented foods include:
- Natural Yogurt
- Sauerkraut
- Kefir
- Kombucha
- Kimchi
The specific live cultures in these foods can vary significantly from batch to batch due to differences in growing and fermentation conditions.
This variability makes the microbial content of fermented foods less predictable compared to probiotic supplements, which are manufactured to contain specific strains and quantities of bacteria as stated on the packaging.
Probiotic supplements have been formulated to provide precise strains and amounts of beneficial bacteria, with some products supported by clinical trials demonstrating specific health benefits.
In contrast, the microorganism content in commercially available fermented foods is often not quantified and can be lower than that found in probiotic supplements, it’s often of unknown composition as well. Consequently, to achieve similar doses of beneficial bacteria as those found in high-quality probiotic supplements, large quantities of fermented foods would need to be consumed.
Both probiotic and fermented foods are excellent additions to a healthy diet. Here's a closer look at what sets them apart and how they can complement each other.
| Aspect | Fermented foods | Quality probiotic supplements |
|---|---|---|
| Process and production | Fermentation involves allowing naturally occurring (many times of unknown composition) or added microbes to ferment the food over a period. Fermented foods may or may not contain live bacteria at the time of consumption. Enjoy as side dishes, toppings, or standalone culinary treat. | Probiotic foods are intentionally produced to deliver live beneficial bacteria to the gut. True probiotics are specifically formulated to include strains of bacteria that have been researched. Probiotic supplements are available in different forms including capsules, chewables, drops and powers. |
| Live bacteria count | The presence of live bacteria in fermented foods varies widely. Some retain live bacteria, while others lose them if pasteurised or cooked. The bacteria in fermented foods occur naturally during fermentation, with no guarantee of specific strains or quantities. Store bought fermented foods often lack precise information about live microorganisms. | Quality probiotic supplements are guaranteed to contain live bacteria at the time of consumption. The specific strains and their viability are often maintained through careful manufacturing and storage conditions. Labeling provides information on the bacterial strains included, and the CFU (colony-forming units) count. |
| Wellness benefits and functionality | While fermented foods may support gut health, the benefits are less targeted and the effects are usually not as well investigated compared to probiotics. To match the probiotic doses found in supplements, large quantities of fermented foods need to be consumed. | Quality probiotics are well-documented, with specific strains and may aid in digestion, boost the immune system, and balance the gut microbiota. Different strains of probiotics have different effects. Through clinical trials, dosage has been determined for safety and efficiency. |
| Convenience | Fermented foods require careful storage, often refrigeration, to maintain the viability of the live bacteria. | Most probiotics are shelf-stable and do not require refrigeration. |
Both are great options—there’s no need to choose; enjoy both!
While fermented foods offer a delicious way to introduce gut-friendly sources into our diet, probiotic supplements provide targeted strains with consistent dosages.
Remember, both options can complement each other, and a balanced approach is often best for overall gut health.
Sources
Marco, M. L., Sanders, M. E., Gänzle, M. G., Arrieta, M. C., Cotter, P. D., De Vuyst, L., Hill, C., Holzapfel, W. H., Lebeer, S., Merenstein, D., Reid, G., Wolfe, B. E., & Hutkins, R. W. (2021). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nature Reviews Gastroenterology & Hepatology, 18(3), 196–208. https://doi.org/10.1038/s41575-020-00390-5
Vinderola, G., Cotter, P. D., Freitas, M., Gueimonde, M., Holscher, H. D., Ruas-Madiedo, P., Salminen, S., Swanson, K. S., Sanders, M. E., & Cifelli, C. J. (2023). Fermented foods: a perspective on their role in delivering biotics. Frontiers in microbiology, 14, 1196239. https://doi.org/10.3389/fmicb.2023.1196239
This information is intended for educational purposes only and should not be considered medical advice. The article does not imply that any substance mentioned is intended for the diagnosis, cure, treatment, or prevention of any disease.