What are probiotics?
Probiotics are the group of all microorganisms that are alive throughout the digestive system. Among them, the most common are yeasts or bacteria such as:
- Bifidobacterium lactis
- Enterococcus faecium
- Lactobacillus acidophilus
- Lactococcus lactis etc.
And their different corresponding strains and variants. In general terms, they are responsible for improving and maintaining the health of the body, facilitating the digestion of food and the absorption of nutrients.
Benefits.
- They help strengthen the immune system.
- They promote the digestion process.
- They help prevent diseases by stopping potentially harmful microorganisms from proliferating.
- They promote the absorption and utilization of nutrients.
- They help prevent diseases.
- They increase the speed of intestinal transit.
What are prebiotics?
Prebiotics are the food for probiotics. They are a type of fiber that is not digested and promotes the growth of the bacteria necessary to keep the digestive system in suitable condition.
Benefits.
- They help maintain the intestinal mucosa in optimal condition.
- They improve the absorption of vitamins and minerals.
- They stimulate and protect the immune system.
Main differences.
The major difference between probiotics and prebiotics, and why they should not be confused with one another, is that probiotics are the living microorganisms found in the digestive system, whereas prebiotics are the food for probiotics and their main function is to promote their growth.
Which foods can I get them from?
Probiotics can mainly be obtained from the following foods:
- Yogurt
- Kefir: it comes from the fermentation of certain yeasts and bacteria when combined with milk.
- Tempeh: it comes from the fermentation of soy.
- Kombucha: a beverage made from fermented tea.
- Sauerkraut: it comes from the fermentation of vegetables such as cabbage.
- Kimchi: originates from the fermentation of vegetables.
Prebiotics can be obtained naturally from foods such as:
- Fruit and vegetables.
- Oats and other cereals.
- Soy.
- Inulin.
- Breast milk
Probiotic supplementation.
If we wish to introduce probiotics or prebiotics through supplementation, the dosage may vary from one person to another. Different supplements can be found on the market; to distinguish between them and select the most suitable one, it is important to take into account:
- The total number of microorganisms.
- The patents they hold.
- The strains present.
- Whether they need to be refrigerated in order to keep all the microorganisms alive.
Probiotic supplements are commonly used by people with intestinal problems, such as irritable bowel syndrome, or when they have gastroenteritis or diarrhea.
Are there any side effects?
A probiotic supplement may cause mild symptoms in the days following the start of its use, such as:
- Stomach disorders.
- Diarrhea.
- Gas.
- Abdominal distension.
Children and adults with serious illnesses or compromised immune systems should avoid using probiotics. Consult a healthcare professional or specialist if in doubt.
Can a probiotic supplement be taken every day?
Yes, a probiotic supplement can be taken daily without interruption. It is safe to consume, and in order to notice its benefits significantly, this is also the most advisable approach unless otherwise recommended.