Probiotics and prebiotics
Asya Popova, Atlas
Probiotics and prebiotics are easy to confuse. Atlas tells how the first differ from the second and whether it is necessary to include them in the diet.
Probiotics
Probiotics are microbes that help the human body work properly. For the first time, the term "probiotic" was introduced by the Nobel Prize-winning biologist Ilya Mechnikov. He suggested that the bacteria in yogurt can have a beneficial effect on the gut microbiome. After that, scientists continued to explore the idea and use the term "probiotic" – which means "for life".
The most common probiotics are lactobacilli and bifidobacteria. Other microorganisms can also belong to probiotics, for example, yeast Saccharomyces boulardii.
It is assumed that probiotics compete with harmful bacteria, inhibit their growth and stop the production of dangerous substances that lead to diseases.
Is it necessary to include probiotics in the diet
It makes no sense for healthy people to include probiotics in their diet, because they have no effect. In addition, it is still unclear which probiotics are useful and which are not, in what amount they should be taken, and who gets the most benefits from them.
However, there are studies that confirm that certain probiotics are beneficial. They are used to prevent diarrhea caused by taking antibiotics. It has been proven that taking high doses of probiotics (Lactobacillus rhamnosus or Saccharomyces boulardii) helps prevent diarrhea in children.
Probiotics reduce the risk of developing Clostridium difficile infection caused by taking antibiotics. Clostridium difficile is a bacteria that can lead to diarrhea and life–threatening complications after taking antibiotics.
According to research, taking probiotics on average reduces diarrhea caused by infection by about 1 day. Probiotics also reduce the risk of necrotizing enterocolitis. This disease is most often found in premature infants and is accompanied by inflammation and damage to intestinal tissues.
You can try taking probiotics to reduce the symptoms of irritable bowel syndrome (IBS). The National Institute of Health and Quality of Care in the UK (NICE) recommends following the course for at least four weeks at the recommended dose to find out if there is a result.
In some studies, it has been found that taking Lactobacillus acidophilus can help reduce stomach cramps, flatulence and diarrhea with lactose intolerance. In each individual case, you can take probiotics (not in the form of dairy products) to find out if they help.
Probiotics may be useful in the case of inflammation that occurs after surgery to remove part of the intestine. This procedure is performed for the treatment of ulcerative colitis. The study confirmed that taking probiotics VSL No. 3 can help in recovery, but more detailed studies are needed.
Where are probiotics contained
Some probiotic strains can be found in the composition of fermented milk products with a special label. Probiotics can also be taken in powder or tablet form. They are related to food additives, so they do not test and test products with probiotics as thoroughly as medicines.
It is impossible to be sure that the product contains exactly the bacteria that are indicated on the package, and in sufficient quantities to have an effect. A cute jar of yogurt may not contain these bacteria at all, or there will be too few of them.
Prebiotics
Prebiotics are complex carbohydrates that are not digested in the human intestine, but which are broken down by intestinal bacteria and therefore have a beneficial effect on the state of the microbiota. The use of prebiotics affects the composition and activity of microorganisms, such as lactobacilli and bifidobacteria.
Prebiotics include fiber, which is processed by the intestinal microflora and selectively stimulates the activity of intestinal bacteria, which affects human health and well-being.
Is it necessary to include prebiotics in the diet
Consumption of foods high in fiber or fiber reduces the risk of heart and vascular diseases, diabetes, colon cancer, obesity and helps to control weight, increases the number of beneficial bacteria.
When complex carbohydrates enter the intestine, beneficial bacteria begin to break them down into a number of enzymes. This is how fatty acids are formed, which improve the protective function of the intestine and the immune response of the body.
Prebiotics include different compounds, the effect of which on the body may differ. For example, the use of lactulose may be accompanied by diarrhea and gas formation. This makes it difficult to use some prebiotics if a person has intestinal diseases.
Where are contained
Most of the prebiotics are found in onions, artichokes, chicory, whole wheat, bran, bananas, asparagus and garlic. The American Institute of Medicine recommends consuming about 25 grams of fiber per day for women and 38 grams for men. 100 grams of cooked red beans contain 9 g of fiber, one banana – 3.1 g, two slices of wholemeal bread – 5.4 g.
To determine how much fiber is contained in products, you can use this table. There are no recommendations yet on how many prebiotics should be among the fibers: first you need to study in more detail how they affect the body.
Sources:
-
Do I need to include probiotics and prebiotics in my diet? Mayo Clinic.
-
Probiotics: In Depth. National Center for Complementary and Integrative Health (NCCIH).
-
Probiotics. National Health Service.
-
Prebiotics: why definitions matter. NCBI. Feb 5 2016
-
Alterations in fecal microbiota composition by probiotic supplementation in healthy adults: a systematic review of randomized controlled trials.Genome Medicine, Jan 2016.
-
Irritable bowel syndrome in adults: diagnosis and management. National Institute for Health and Care Excellence.
-
Toward a Personalized Approach in Prebiotics Research. NCBI, Feb 2017.
-
Fiber and Prebiotics: Mechanisms and Health Benefits. NCBI, Apr 2013.
-
Beneficial Effects of Probiotics, Prebiotics, Synbiotics, and Psychobiotics in Inflammatory Bowel Disease. NCBI, Jul 2015.
-
Prebiotics and probiotics: are they functional foods. American Society for Clinical Nutrition.
-
Therapeutic manipulation of the enteric microflora in inflammatory bowel diseases: antibiotics, probiotics, and prebiotics. American Gastroenterology Association.
-
An Overview of Probiotics, Prebiotics and Synbiotics in the Functional Food Concept: Perspectives and Future Strategies. Elsevier, May 1998.
Portal "Eternal youth" http://vechnayamolodost.ru