What are probiotics and prebiotics, what is the difference between them and why they are needed
The intestinal microflora has several hundred million microorganisms. Sometimes the balance between beneficial and harmful bacteria is disrupted, which leads to a wide range of problems: from dyspeptic disorders (nausea, diarrhea, constipation and others) before the exacerbation of allergic diseases and a decrease in the body's resistance to infections.
Probiotics and prebiotics are used to restore the intestinal microflora in the form of familiar foods, dietary supplements or medications.
In this article, we will explain what these substances are, how they differ and why a person needs them in general.
Content
What are they and how do they differ
Probiotics and prebiotics are used to restore the natural microflora of the gastrointestinal tract, but there is a significant difference in their mechanism of action.
Probiotics are cultures of beneficial living microorganisms that are contained in food, and can also be included in medicines and biologically active food additives. These substances can also be called eubiotics. The active reproduction of beneficial bacteria in the gastrointestinal tract leads to the suppression of the vital activity of pathogenic and opportunistic flora.
Prebiotics are food substances that are not absorbed in the gastrointestinal tract and are food for bacteria (mainly beneficial bifidobacteria, lactobacilli, etc.). Prebiotics are functional substances of carbohydrate origin, which are mainly represented by fiber (inulin and other substances).
Synbiotics are singled out separately - special foods and medicines that contain both prebiotics and probiotics.
Adequate use of the components described above has a positive effect on the intestinal microbiocenosis, normalizes the processes of digestion of food. The effects are not limited to the gastrointestinal tract, but spread throughout the body.
Both groups of substances must be included in the diet. However, in severe diseases, it is better to abandon the use of probiotics. It is also recommended to consult a doctor beforehand.
All about probiotics
As we have already found out above, probiotics are &171;beneficial &187; bacteria. The main groups of such bacteria are the following:
- Lactobacilli - improve digestion with lactose intolerance, they have antibacterial activity.
- Bifidobacteria - reduce fat absorption, stimulate the immune system , synthesize some vitamins (K2, B12).
- Other types - yeast fungi and E. coli belong to this group. They mainly inhibit the growth of pathogenic flora.
Useful properties
Probiotics have a lot of positive effects on the body. Among the main ones are:
- Restoration of intestinal microflora. During the intake, the growth of harmful and opportunistic bacteria is inhibited, and the content of beneficial ones increases.
- Improving immunity by stimulating local and general factors. As a result, the body's resistance to pathogens of infectious diseases increases significantly. For example, proven that lactobacilli reduce the incidence of upper respiratory tract infections. Specific Immune boosting foods see in a separate article.
- Reducing the frequency of exacerbation and development of allergic reactions. One of the major studies conducted in 2013 revealed that the use of probiotic supplements reduces the frequency of allergic reactions in infants (with the exception of bronchial asthma) by suppressing the production of immunoglobulin E.
- Normalization of digestive processes, elimination of a number of dyspeptic disorders (nausea, bloating, stool disorders such as diarrhea or constipation). Scientists from the UK have proved that probiotics reduce the frequency and duration of stools in patients with diarrhea of infectious origin.
- Protection of blood vessels from atherosclerotic lesions. Effect, according to scientific concepts , based on the fact that beneficial bacterial stamps slow down the absorption of fats, as a result, cholesterol metabolism in the body is normalized and the content of atherogenic lipids decreases, which cause the appearance of plaques in the walls of the vascular bed. 20 more products useful for blood vessels, see here →
- Slowing down of natural aging processes (inhibition of apoptosis). Probiotics also prevent malignant cell proliferation.
- Synthesis of a number of vitamins (K2, B12, folic acid).
However, probiotics can be dangerous in severe infectious or somatic diseases, severe dysbiosis, as well as in suppressing immunity (HIV infection, prolonged use of antibiotics or glucocorticosteroids). As an example, we can give a study conducted in the Netherlands . The addition of probiotics to the diet of patients with acute pancreatitis increases the risk of death.
What does it contain
Probiotics are found in fermented foods. At the same time, the content of cultures of beneficial bacteria differs significantly.
The products with the highest content of probiotics include:
- Natural yoghurts;
- Kefir;
- Any other fermented milk products;
- Sauerkraut;
- Tea mushroom based drink (kombucha);
- Pickled cucumbers and other vegetables (not pasteurized);
- Kimchi.
When using fermented milk products, it is necessary to make sure that they have not been pasteurized (processed under high temperature). This method completely kills "all living things".
Sauerkraut is also a prebiotic at the same time, therefore, it has symbiotic activity.
All about prebiotics
The main advantage of prebiotics is that they activate the growth of their own beneficial bacteria in the gastrointestinal tract, as well as suppress the reproduction of pathogenic flora.
As a result, a balance is maintained between various microorganisms, which has a beneficial effect on the work of all human body systems.
Useful properties
Prebiotics promote:
- Increased immunity. Specialists of the University of Peche (Hungary) found that feeding prebiotics to young children reduces the overall incidence of infectious diseases.
- Improved suction valuable nutrients, vitamins, micro- and macronutrients (calcium, magnesium, phosphorus, copper, zinc, iron). Effect scientifically proven .
- Protection of the cardiovascular system. One of the major works describes that prebiotics increase the sensitivity of fat and muscle tissue cells to insulin, reduce body weight, normalize the lipid profile and prevent the development of atherosclerosis, reduce the overall peripheral vascular resistance. As a result, prevention of such formidable diseases as coronary heart disease and myocardial infarction, chronic cerebral ischemia, and stroke is ensured.
What does it contain
Prebiotic foods should contain a lot of fiber. It creates good conditions for the reproduction of the microflora of the gastrointestinal tract.
Products with high prebiotic activity include the following:
- Legumes (peas, beans);
- Oats;
- Berries (especially strawberries);
- Asparagus;
- Dandelion greens;
- Onion;
- Garlic;
- Prunes;
- Dried apricots;
- Bananas;
- Blocks;
- Zucchini.
Ideally, food with prebiotic activity should be at least 20% of the daily diet.
On the effectiveness of medicines
Currently, it is possible to purchase a variety of medicines that have probiotic or prebiotic activity.
The effectiveness of most drugs has been proven through large-scale studies.
However, more and more scientific papers demonstrate the lack of benefit from probiotics, as well as the high danger when prescribed against the background of severe diseases that depress the immune system or lead to general intoxication.
Usually such drugs are used in medicine to restore the natural microflora after prolonged therapy with antibiotics, glucocorticosteroids, as well as for the treatment of acute intestinal infections, allergic reactions.
In addition, probiotics can be added to cosmetics and baby food.
The most popular probiotics are:
- Linex;
- Bifiform;
- Acipol.
The production of prebiotics is not very well established, since in most cases it is more rational to consume products with a large number of dietary fibers. However, there are enough biologically active food additives, for example:
- Bakturm;
- Phytosorbovit plus.
Conclusion
Thus, probiotic and prebiotic substances are extremely necessary for the human body to maintain a normal ratio of various representatives of the bacterial flora, as well as for the treatment and prevention of a number of diseases from the digestive, cardiovascular, immune, and endocrine systems. It is best to get these components from natural food. Before taking medications, it is necessary to consult a doctor.