Probiotics and prebiotics should be part of a balanced diet due to their health-promoting properties, but they often confuse Terms and effects of foods that provide the most of these.
What is the difference between probiotics and prebiotics?
this Probiotics yes organism leftover assets In the gut, increasing the existing microbiome (the group of bacteria that live in the gut) while Prebiotics They act as food for these beneficial bacteria.
What are the benefits of probiotics?
- strengthen immune system. Probiotics in appropriate amounts can improve the immune system’s defenses by increasing immunoglobulins and improving other defense mechanisms; thus helping to prevent infections, inflammatory diseases, or allergies.
- Fight diarrhea.Probiotics such as Lactobacillus rhamnosus and Bifidobacterium lactis They can act as viruses such as rotavirus (the leading cause of diarrhea in children) or bacteria such as salmonella.
- Improve stomach and intestinal health.Consuming probiotics can help reduce symptoms or prevent infections caused by bacteria, such as Helicobacter pylori (Cause of peptic ulcer). Lactobacilli and bifidobacteria also help reduce intestinal inflammation in conditions such as irritable bowel syndrome or Crohn’s disease.
- Prevent colon cancer.Research shows that probiotics such as Lactic acid bacteria Bifidobacteria can change the intestinal flora and help prevent colon cancer. A healthy microbiome is key to the proper functioning of the immune system, which fights cancer cells every day.
- Reduce constipation.Probiotics such as Lactobacillus reuteri, Lactobacillus casei, Bifidobacterium breve anyone Bifidobacterium lactis They can improve stool consistency and increase bowel movement.
- Prevent and reduce allergy symptoms. A balanced microbiome reduces the body’s inflammatory response, which helps prevent and combat allergic symptoms, which is why probiotics are recommended in cases of asthma, atopic dermatitis, or other allergic reactions.
- Prevent vaginal and urinary tract infections. Probiotics promote the restoration of vaginal flora and reduce vaginal and urinary tract infections (many of the latter are caused by bacteria) E. coli).
- fight depression. Balanced gut flora favors the production of neurotransmitters, such as serotonin, which can improve mood and reduce symptoms of depression.
- Reduce respiratory infections. Consuming probiotics can strengthen lung defenses and reduce the risk of bronchitis and pneumonia.
- Help digest lactoseEspecially those with lactose intolerance.
- Treat obesity and diabetes. A study published in Microbiome noted that people with diabetes and obesity have altered microbiota that increase blood levels of succinic acid, a metabolite associated with increased inflammation. The researchers suggest that specific probiotics that lower levels of this metabolite could improve the metabolic health of these people.
- improve autism. The connection between the gut and the brain is well established. Research shows that taking probiotics can improve behavior in people with autism.
When should you take probiotics?
If you have experienced any situation Gut microbiota changesit is recommended to increase the intake of probiotics Natural sources or taking supplements (Based on medical or pharmaceutical advice). It can occur after taking antibiotics, diarrhea, periods of stress, intestinal and/or vaginal infections, or an unhealthy unbalanced diet. Probiotic consumption should always be combined with prebiotics.
Don’t forget that a healthy diet should always include probiotic-rich foods, such as yogurt.
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What foods contain probiotics?
- Natural yogurt.
- Kefir.
- Kombucha (fermented drink made from black tea).
- Sauerkraut (fermented cabbage) and other pickles such as gherkins.
- Bread made from sourdough.
- Products made from fermented soybeans, such as miso or tempeh.
What types of probiotic supplements are there?
Supplements can contain from 1 to 10 different types of probiotics. The most famous are:
- Bifidobacterium longum. Commonly found in the intestines. Helps eliminate toxins from the body.
- Bifidobacteria. Helps digest dairy products.
- Introduction to Bifidobacteria. It is abundant in the intestines and vagina and helps avoid bacterial and fungal infections.
- Bifidobacterium animalis. Strengthens the immune system and fights infection from contaminated food.
- Saccharomyces boulardii. Can be used to treat traveler’s diarrhea or diarrhea caused by antibiotics.
- Lactobacillus fermentum. Neutralizes digestive toxins and promotes healthy intestinal flora.
- Lactobacillus acidophilus. Promote digestion and promote the absorption of nutrients.
- Lactobacillus rhamnosus. Effective against traveler’s diarrhea, candida, or skin conditions like eczema or acne.
- Lactobacillus reuteri. In addition to the intestines, it is also abundant in the mouth and stomach.Helps prevent infection Helicobacter pylori.
What exactly are prebiotics?
Prebiotics are ingredients found in vegetables. They are not easy to digest used in the digestive system, so they pass into the intestines and serve as food for the beneficial bacteria of the intestinal flora to thrive. By increasing beneficial bacteria, the proportion of pathogens can be reduced.
Where are the prebiotics?
The most prominent prebiotics are Fruit oligosaccharides (FOS), Galacto-oligosaccharides (GOS) and others Oligosaccharidesthis Inulin waves Lactulose.
These are plant fibers Rich in fruits, vegetables or whole grains, so the list of foods with prebiotic effects is long. In general, foods rich in complex carbohydrates (sources of fiber or resistant starch) have prebiotic effects.
What are the health benefits of prebiotics?
- Improve intestinal flora By increasing the number of bacteria such as Bifidobacteria.
- They fight constipation. These plant fibers add bulk to the stool and facilitate its passage.
- They help regulate blood sugar levels. They slow down the movement of sugar from the intestines into the bloodstream, preventing glucose spikes from occurring. That’s why a diet rich in these types of vegetables can help stave off diabetes.
- They increase feelings of fullness and reduce appetite. Fiber-rich foods stay in the digestive system longer, helping to reduce hunger pangs.
- Lower cholesterol and triglycerides. They reduce fat absorption because they promote fat excretion rather than entering the bloodstream.
- Reduce risk of colon cancer. Prebiotics act as a sweeper and cleanser in the intestines, preventing the accumulation of toxins with carcinogenic potential.
- They can improve mood and reduce the risk of anxiety and depression. Low microbial diversity (the microbiome is made up of millions of bacteria) or an increase in pathogens or “bad bacteria” have been shown to negatively impact mental health. The reason is that the gut microbiota affects the development and maturation of neuronal connections associated with emotional behavior. One study showed that consuming prebiotics such as fructooligosaccharides and galactose found in grains, fruits, and vegetables psychobiological effects and helps reduce anxiety in young women.