Gut health gained great relevance Spain and other Western countries in recent years, and the probiotics play a fundamental role in this regard. However, There is often confusion about what they are and how they benefit us. Probiotics are beneficial bacteria found in our intestine and their main function is to restore andl balance of the intestinal microbiota. This balance is essential to prevent several problems, such as irritable bowel syndrome and abdominal inflammation.
What is the microbiota and why is it important?
The microbiota is the set of microorganisms that live in our body and perform essential functions for our health. “We are talking about billions of microbes: bacteria, viruses, fungi, archaea and protozoa, which live in symbiosis with our human cells”, he explains. Dr. Olalla Otero at 20 minutes. These microorganisms not only facilitate digestion, but also play a fundamental role in the functioning of the immune system and the production of vitamins and neurotransmitters.
Probiotics and Prebiotics: what are they and how do they work?
Probiotics are live microorganisms that, in adequate amounts, offer health benefits. “Each probiotic strain performs a specific action. Some neutralize pathogens, others manufacture vitamins or neurotransmitters and some modulate the immune system’s response,” says Dr.
Each probiotic strain performs a specific action. Some neutralize pathogens, others manufacture vitamins or neurotransmitters, and some modulate the immune system’s response.
In turn, prebiotics These are elements present in food that our microbiota selectively uses to stimulate the growth of beneficial bacteria. “An example of a prebiotic is the fermentable fiber that our gut bacteria ferment.producing compounds beneficial to health”, adds Otero.
Foods that are a source of probiotics
Incorporating foods rich in probiotics into our daily diet can be very beneficial. These are 8 of the most effective:
Yogurt: Especially if it contains bifidYogurt helps with digestion and reduces abdominal bloating. It is an affordable and easy option to include in your daily diet.
Kefir: This fermented drink, with a yogurt-like texture, contains significantly more probiotics. Many people make them at home and distribute them as part of a solidarity exchange network. It is also available in commercial versions.
Sauerkraut: This food, popular in German cuisine, is fermented cabbage. “It reduces gas and improves digestion, although it must be consumed unpasteurized to preserve good bacteria,” explains Dr.
Pickles in brine: This classic pickle is great for the microbiota. It is important that they are not in vinegar, but in brine, to maintain their probiotic properties.
Cottage cheese: This cheese, especially if the active cultures are specified on the label, is very beneficial. It is an ideal addition to salads or vegetables.
Kimchi: This traditional Korean dish is not only rich in probiotics, but also provides vitamin C, carotenes and calcium.
Kombucha: This fructose fermented tea drink has gained popularity in Spain in recent years. It is available in several fruity flavors and is an excellent source of probiotics.
Born: Although it is less known in Spain, this Japanese product made from soybeans fermented by lBacillus subtili bacteriaIt is rich in probiotics, vitamins and essential amino acids. However, its strong smell and pasty presentation may not suit everyone.
In addition to the foods mentioned, there are others that are also good for the bacterial flora and are more common in the Mediterranean diet: garlic, banana, oats and red onion.
The microbiota and excess weight
The balance of the microbiota can influence body weight. “In people with obesity, a different microbial profile is described, with lower diversity and a different proportion of certain microorganisms observed compared to people of normal weight,” explains Dr. Modifying the microbiota profile with probiotics can help with weight loss, according to several studies.
Prebiotics: the food of the microbiota
Prebiotics are food components that our microbiota uses to promote the growth of beneficial species. “Prebiotics are mainly found in foods of plant origin, mushrooms, seeds and some cereals such as oats,” says Otero.
“Prebiotics are found mainly in foods of plant origin, mushrooms, seeds and some cereals such as oats”
Include in our daily diet foods rich in probiotics and prebiotics It can significantly influence our health. These foods not only contribute to maintaining the balance of the intestinal microbiota, but can also promote digestion, reduce abdominal inflammation and strengthen the immune system. As Dr. Olalla Otero says, “including fermented foods in a balanced diet can be very beneficial.”
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