Intestinal microflora – a complex of opportunistic and non-pathogenic microorganisms that participate in the digestive process and form a healthy immune system. In the normal human microbiota there are about 400 – 450 different bacteria. The most important function is to synthesize important vitamins. Probiotics and prebiotics help to support the intestinal microflora, to supplement the daily diet.
Difference and similarities
Probiotics and prebiotics are symbiotics that release beneficial substances from food and help synthesize vitamins. Both substances increase the amount of beneficial bacteria and yeast in the intestines. The small intestine is unable to digest dietary fiber, a food rich in fiber.
The difference between the two concepts is significant: probiotics are single-celled microorganisms that feed on prebiotics. Probiotics enter the intestines with food and improve the functioning of the GI tract. Prebiotics are special carbohydrates that serve as a food source for beneficial bacteria.
Special attention to foods rich in probiotics and prebiotics should be paid to the following symptoms:
- any digestive problems: acid reflux, constipation, irritable bowel syndrome, diarrhea;
- after a course of antibiotics (also for prophylaxis);
- weak immune system;
- overweight.
Benefits of prebiotics and probiotics
By including prebiotics and probiotic-rich foods in our diet, we can maintain a healthy gut environment that positively impacts our overall health. Their benefits include improved digestive function, immune balance, and even improved mental performance.
- Digestive Health:
Both prebiotics and probiotics play an important role in maintaining a healthy balance of gut bacteria, which can aid digestion and prevent gastrointestinal problems such as constipation and irritable bowel syndrome.
- Immune function:
Probiotics have been shown to support the immune system by promoting the growth of beneficial bacteria in the gut, which helps protect against harmful pathogens.
- Regulation of bowel emptying:
Prebiotics and probiotics help regulate bowel movements, promoting the growth of beneficial bacteria and increasing the frequency and consistency of stools.
- Nutrient absorption:
Prebiotics and probiotics help improve the health of the gut microbiota by increasing the absorption of nutrients from food.
The role of probiotics in the human body
Probiotics are beneficial non-pathogenic bacteria that neutralize harmful microorganisms and help improve the gut microbiome. The main functions and role of probiotics:
- improvement of the intestinal tract;
- strengthening of immunity;
- health promotion after prolonged infections and diseases of other nature;
- weight loss in combination with diet, exercise.
Live microorganisms in probiotics for intestinal microflora in adequate doses help to improve health, prevent exacerbations of chronic pathologies in patients at risk.
Probiotics in food
Some of the best natural sources of probiotics include:
- Yogurt. Contains lactobacillus, bifidobacteria. Has a positive effect on people with lactose intolerance. Yogurts should contain active live cultures. The shorter the shelf life, the healthier the yogurt is.
- Sauerkraut. Contains several types of probiotics. It is important that it is not pasteurized.
- Pickled cucumbers. It should be cucumbers pickled without vinegar, better with sea salt. This component promotes the growth of beneficial bacteria that improve digestion.
- Soft varieties of cheese. The bacteria contained in soft cheeses, for example, Gouda, are able to survive the acidic environment, “survive” to the intestines.
- Kefir. In addition to beneficial bacteria, it contains several types of yeast.
- Acidophilus milk. A special product that is enriched with acidophilic live organisms.
Prebiotics for the restoration of intestinal microflora
Prebiotics are active substances that stimulate the growth and activity of beneficial microflora of the intestinal tract. Prebiotics help to improve the quantitative and qualitative characteristics of the human microbiome. What is the role of prebiotics:
- complex treatment of infections of various nature;
- neutralization of allergens;
- improvement of the enzymatic function of the body;
- restoration of the epithelial layer of the lower digestive tract.
Prebiotics in complex therapy help to accelerate recovery, rehabilitation, “start” motility of the intestinal tract after abdominal surgery.
Prebiotics in food
A ranking of the foods most rich in prebiotics:
- Chicory root. A great substitute for coffee. Almost half of all the fiber in chicory contains inulin, which stimulates the growth of beneficial bacteria in the gut.
- Topinambur. Contains even more inulin than chicory root.
- Garlic. In addition to inulin, it contains fuctooligasaccharides. Promotes the growth of beneficial bacteria and inhibits pathogens.
- Banana. The starch in bananas has prebiotic properties.
- Oats. Just 60 g of oatmeal per day reduces gas formation in the intestines, increases the number of beneficial bacteria, and reduces the process of fermentation.
- Apples contain pectin, which has a positive effect on the entire digestive system. It is necessary to consume not only apples in fresh form, but also purees, juices, and squeezes.
- Burdock root. An excellent remedy from folk medicine. Reduces dyspepsic disorder, prevents the development of cancer, and contains antioxidants.
Conclusion
Probiotics and prebiotics play a key role in maintaining a healthy gut flora and overall health. Probiotics, being beneficial microorganisms, help improve digestion, boost immune defenses and maintain a healthy microbiome, while prebiotics stimulate the growth of beneficial bacteria and help rebuild the intestinal microflora. Regular inclusion of foods rich in probiotics and prebiotics in the diet not only helps to improve digestion and support immunity, but can also be an effective part of the complex treatment of various diseases.
For best results, it is important to remember that each person has a unique microbiota, and the approach to nutrition and supplementation should be personalized. A balance of probiotics, prebiotics and a healthy diet is key to long-term improvement in gut health and overall well-being.
