Probiotic and prebiotic foods
In the digestive system coexist about 400 species of bacteria, some beneficial and others pathogenic, responsible for food poisoning. The former contain acids, (such as acetic or lactic acid) that lower the pH of the large intestine and eliminate pathogenic bacteria. These organisms create a microsystem called 'microbiome', whose function is vital for the correct functioning of the body.
And here, nutrition plays a fundamental role, since it is responsible for nourishing this microbiome in a balanced way. There are two ways to maintain this healthy ecosystem: adding live microbes to the system (through probiotics) or helping good bacteria grow (with prebiotics).
Both probiotics and prebiotics are included in the category of functional foods, products that, in addition to having nutritional qualities, also provide additional health benefits when ingested in the right amounts.
What are probiotic foods
Probiotic foods are, according to the World Health Organization (WHO), living microorganisms that, when administered in adequate amounts, produce benefits.
These positive effects come from the action on the intestinal flora, since they promote the development of "good" bacteria (Lactobacillus acidofilus and Bifidus). In this way, they help restore the intestinal flora that may have been altered and strengthen the immune system.
List of probiotic foods
Probiotics are bacteria or yeasts that are found naturally in foods such as:
Kefir: fruit of the fermentation of milk, this food offers advantageous bacteria that regenerate and improve the health of our intestinal flora. Unlike yogurt, it uses different strains in its fermentation, producing an acid-alcoholic reaction.
Horchata: the enzymes of its fruit, the tiger nut, give it digestive properties, which help in the digestive process and treat meteorism (flatulence).
Yogurt: is obtained from fermented milk, but is more acidic and digests better than this (suitable for lactose intolerant). It has lactobacillus bacteria, which favor the balance of the intestine and protect it from infections. Bifidus yogurts also contain bifidobacterium bacteria, which can relieve constipation and prevent cavities.
Miso: fermented soybean paste, used to prepare sauces and soups, which is composed of enzymes that exert a positive effect on the digestion of food.
Fermented milk products are very easy to digest, and can also be used to repopulate or treat damaged bacterial floras, for example by having consumed antibiotics. This is possible because probiotics grow in the intestine, adhere to the mucosa and prevent some harmful bacteria from adhering too.
What are prebiotic foods
Prebiotics are non-digestible food ingredients that stimulate the growth or activity of beneficial bacteria for the organism.
Unlike probiotics, they do not contain live microorganisms, but they do have the property of favoring the selective growth of beneficial intestinal bacteria in the colon.
Like probiotics, prebiotics also inhibit numerous infectious bacteria responsible for food poisoning. But these are "lifeless" substances, which enhance and complement another prebiotic.
List of prebiotic foods
The prebiotics are specific vegetable fibers (oligosaccharides, fructoligosaccharides and inulin) that are found in innate form in vegetables:
- Apple: the pectin fiber is found in the skin of fruits, especially in apples, pears, quinces and plums. In roasted apples, even better because the prebiotic effect increases when cooked.
- Potato: contains resistant starches, also present in rice and plantain.
- Artichoke: it has been observed that inulin, which is found in artichokes, chicory or thistles, can increase the intestinal absorption of calcium and magnesium up to 65%.
- Soy: has oligosaccharides that helps increase the population of Bifidobacterium bacteria and reduce the number of parasites.
Benefits of probiotics and prebiotics
Some of the beneficial effects of probiotics are:
- They can reduce the incidence of gastrointestinal infections.
- Improve the body's defenses.
- They favor the intestinal functions
- Help in the digestion of nutrients, such as lactose or starch.
Among the advantages of taking prebiotics would be:
- They can increase the defenses against pathogenic bacteria.
- They exert a protective effect against acute or chronic intestinal disorders.
- They seem to influence the regulation of intestinal transit, preventing constipation and flatulence.
- They favor the synthesis of some vitamins and minerals (calcium and magnesium)
- Help stimulate the immune system.
Experts advise its use, especially in certain situations such as slow digestion or recovery of the bacterial flora after a digestive disorder (diarrhea). They can help compensate for the lack of food for certain foods due to intolerance.
In a balanced diet (rich in vegetables and low in saturated fats) the presence of probiotics and prebiotics is more than assured. And if we consume them regularly, our intestinal flora and our health will thank us.
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