Nowadays, probiotics and prebiotics are quite important topics in nutrition. Although the names sound almost the same, they play a different role in your health. Probiotics are useful bacteria, and prebiotics - food for these bacteria. Explain that you need to know about them.
What is probiotics and prebiotics?
Both prebiotics and probiotics are important for human health. However, they have different roles:
Probiotics. These are live bacteria contained in certain food or additive foods. They can bring a lot of health benefits.
Prebiotics. These substances come from carbohydrates (mainly fiber) that people cannot digest. Useful bacteria in the intestines are powered by this tissue.
Intestinal bacteria, combined with intestinal flora or intestinal microbiota, perform many important functions in the body. Eating a balanced amount of proposals and prebiotics can help ensure the correct balance of these bacteria to maintain the health of the intestinal microbiot.
Why are intestinal bacteria useful?
Useful bacteria in the digestive tract helps protect you from harmful bacteria and fungi. A study conducted in 2013 over bacteria in the intestine confirms that a wide range of these beneficial bacteria can help in the functioning of the immune system, reduce the symptoms of depression and help cope with obesity, among other benefits. In addition, some intestinal bacteria form vitamin C and short-chain fatty acids. Short-chain fatty acids are the main source of nutrients for the colon cells. They contribute to creating a solid intestinal barrier, which does not allow to penetrate the intestines of harmful substances, viruses and bacteria.
In the banana contain prebiotics
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How does food affect the intestinal microbiota?
Food you eat plays an important role in the balance sheet of good and harmful intestinal bacteria. For example, a high-sugar and fats diet negatively affects intestinal bacteria and can contribute to the development of insulin resistance and other states. Harmful bacteria and less healthy intestinal flora are also associated with a higher body mass index (BMI). In addition, pesticide-treated products can have a negative effect on intestinal bacteria, although additional research is needed to confirm this. Studies have also shown that antibiotics can cause irreversible changes in certain types of bacteria, especially when taking children's and adolescence. Since the use of antibiotics is so widely distributed, the researchers are now studying how this can cause health problems in people at high age.
What products are prebiotics?
Before you go and buy expensive prebiotic additives, remember that many products naturally contain them. This is because prebiotics are the types of fiber, which is contained in vegetables, fruits and legumes. People cannot digest these types of fiber, but useful intestinal bacteria can digest them. Products with a high content of prebiotic tissue include: legumes, oats, bananas, berries, Topinambur, asparagus, garlic, leek, onion.
In the tea mushroom there are probiotics
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What products are probiotic?
There are also many products with probiotics that contain useful bacteria, such as yogurt. High-quality simple yogurt with alive cultures can be an excellent addition to your diet, if you want to add useful bacteria to it. Fermented products are another great option, since they contain beneficial bacteria that multiply on natural sugar or fiber in food. Examples of fermented products include: sauerkraut, kimchi, tea mushroom, kefir, some types of pickles (unpasteurized). If you are going to have fermented products because of their probiotic properties, make sure that they are not pasteurized, since this process kills bacteria.
Some of these products can also be considered synbiotic, since they contain both beneficial bacteria and a prebiotic source of fiber, which bacteria can be powered. Some examples of synibiotic products - cheese, kefir and sauerkraut.