What are probiotics and prebiotics?

Food is the foundation of our health, so it is important to fill it with healthy and beneficial nutrients for the body. Betting on a healthy diet will also make you healthier, and one of the best ways to enjoy a good diet is to include probiotics and prebiotics.

To be able to balance the microbiome, there is nothing better than betting on the growth of bacteria in the body that will protect us to the maximum. And the best food is probiotics and prebiotics, but what exactly are they? In this article, we will discover it so that you can improve your diet and enjoy a healthier and stronger life.

What are the prebiotics?

We start by knowing what prebiotics are, so you can understand how to introduce them healthily into your diet. They are plant fibers that, when ingested, stimulate the proliferation of good bacteria in our intestines; therefore, they act as if they were natural fertilizers.

Where do we find them? The truth is that prebiotics live in fruits and vegetables that are rich in carbohydrates and fiber. Carbohydrates become food for the body’s microbes and, therefore, help them grow and become more abundant.

We can find large amounts of prebiotics in the following foods:

– Fruits

– Vegetables

– Whole grains

– Legumes

As you can see, prebiotics often contain an essential element: fiber. Therefore, foods that are rich in fiber and carbohydrates are often a good source of prebiotics for the body.

The benefits of prebiotics are as follows:

– They manage to increase good bacteria for our body and, in particular, for our colon.

– They help the body better absorb minerals such as iron, magnesium, zinc, or calcium.

– They regulate intestinal transit.

What are the probiotics?

Now let’s analyze what the probiotics are so you know how to integrate them into your diet. They are different from prebiotics because they already have living organisms that we eat directly. Therefore, these bacteria will populate our intestinal flora with new healthy and healthy members.

Probiotics can be consumed through foods such as:

– Yogurt

– Kéfir

– Sauerkraut

– Kimchi

– Kombucha

But, also, it can be included through food supplements that we can easily find in pharmacies or specialized stores.

The microorganisms we ingest with probiotics maintain or enhance our body’s microbiota. They are highly recommended for improving our health and for being better protected against external aggressions.

The benefits of probiotics are:

– They balance our intestinal flora, so it improves the functioning of our digestive system.

– They boost our immune system.

– They improve intestinal transit and treat conditions such as gas or bad breath.

– They help in the absorption of calcium.

– They produce vitamins B and K.

– A good ally to prevent food allergies and inflammatory bowel diseases.

In case you want to take probiotics or prebiotics as nutritional supplements, it is important that you consult your doctor first for an expert to analyze your needs and assess whether it is a good option for your health.

Bibliography

From the Cagigas Reig, A. L., & Anesto, J. B. (2002). Prebiotics and probiotics, a beneficial relationship. Revista Cubana Aliment Nutr, 16(1), 63-8.
Olagnero, G., Abbot, A., Bendersky, S., Genevois, C., Granzella, L., & Montonati, M. (2007). Functional foods: fiber, prebiotics, probiotics, and symbiotics. Diaeta, 25(121), 20-33.
Ros, E. (2003). Prebiotics and probiotics in regulating lipid metabolism. Gastroenterol Hepatol, 26(1), 31-36.