What are probiotics?
Probiotics are live microorganisms that live mainly in the intestine and have beneficial effects on our body by enhancing its proper functioning. Probiotics contribute to the health of the intestinal microbiome, and more generally of the digestive system, maintain the balance between “good” and harmful bacteria and help the body defend itself against pathogenic microorganisms. Probiotics are naturally present in the intestine, however, we can ingest them through certain foods or supplements when required. The best-known probiotic microorganisms are certain strains of fungi such as Saccharomyces Boulardii and bacteria of the genus Lactobacillus and Bifidobacterium.
Probiotics and gut health
Probiotics, as mentioned above, contribute to the health of the intestinal microbiome and therefore help relieve the symptoms of Irritable Bowel Syndrome (abdominal pain, flatulence, bloating). In addition, they improve the quality of life of people suffering from Crohn’s disease, colitis and other inflammatory bowel diseases, while they can help improve the symptoms caused by lactose intolerance and constipation as they improve bowel emptying time. Probiotics are also useful during periods of antibiotic use, as they limit the diarrhea that results from their use and help balance the intestinal flora so as to avoid problems such as microbial infections.
Probiotics and the immune system
Probiotics help strengthen the immune system and inhibit the growth of pathogenic microorganisms. Specifically, probiotics, lactobacilli, increase the body’s defenses against intestinal infections.
Other effects of probiotics
Probiotics contribute to the synthesis and assimilation of B vitamins, vitamin K and calcium, thus strengthening bone health.
In addition, probiotics seem to help reduce LDL cholesterol, thus reducing the risk of cardiovascular disease.
There are studies that have shown that consuming probiotics can also have a positive effect on the psychology of people who take them, helping to reduce depression and anxiety.
Foods rich in probiotics
They include fermented foods such as:
- Yogurt
It is one of the best sources of probiotics. It is made from fermented milk, mainly from lactic acid bacteria and bifidobacteria. It is best to avoid yogurt desserts as they are poor in probiotics and choose a traditional goat or sheep yogurt.
- Kefir/Sour milk
They have even more strains of bacteria. They are products of natural fermentation and are produced by adding bacteria to sheep or cow’s milk. Due to their special taste, they can be added to smoothies to make them more palatable and are even more palatable to people with lactose intolerance.
- Pickles / Sauerkraut
Sauerkraut is very rich in healthy live cultures. The less standardized it is, the richer it is in probiotics. We prefer pickles that were made using brine rather than vinegar, as brine contributes more to the growth of probiotics.
- Cider Vinegar
It is created by fermenting the sugars in apple juice after adding microorganisms, i.e. bacteria rich in probiotics. This fermentation also gives it its special taste with multiple benefits for both intestinal health and the body.
What are prebiotics and how do they differ from probiotics?
Prebiotics are non-digestible carbohydrates that act as food for probiotics, since humans lack the enzymes required to break them down. Consuming a food or supplement rich in probiotics does not necessarily ensure the immediate absorption of probiotics by the digestive system. However, combining probiotics with prebiotics in the diet results in symbiotics, products whose consumption can bring maximum benefits to our diet and health.
Foods rich in prebiotics
Prebiotics are obtained mainly from plant sources and come mainly from carbohydrates such as:
- Artichokes
- Asparagus
- Bananas (green)
- Leeks
- Onions and garlic
- Nuts
- Apples with peel
- Legumes
- Cocoa
- Oats
- Blueberries and berries
To sum up
Good gut function plays an extremely important role in the overall health of the body, which is why its care and improvement should be a priority. Probiotics are living microorganisms and belong to the “good” bacteria and have been proven to contribute to the health and proper functioning of the gut, especially if combined with prebiotics. In addition to probiotics, it is very important to follow a balanced diet, which will include small and frequent meals and a variety of fruits and vegetables, which contain a high content of fiber. Also, for the overall improvement of health and quality of life, make sure to stay hydrated throughout the day, try to reduce stress and include physical activity in your daily life.
