What foods contain live bacteria? Who needs gut probiotics? Probiotics and prebiotics are needed by the body if

They help gut bacteria produce nutrients for colon cells. This leads to normalization healthy work digestive system.

Some of these nutritional compounds include short-chain fatty acid, such as butyrate, acetate and propionate. Such acids are absorbed into the bloodstream and stimulate metabolic processes. However, prebiotics should not be confused with probiotics.

Healthy and natural prebiotic products

For reference: Prebiotics are functional food ingredients that cannot be digested in the upper intestine and are fermented in the colon, stimulating the growth and activity of microflora.

Chicory root

Chicory root is popular for its coffee flavor. This is an excellent source of prebiotics. Approximately 47% of chicory root fibers belong to the prebiotic group of inulin fibers.

• Chicory inulin nourishes intestinal bacteria, normalizes digestion and helps relieve constipation.
• It activates the production of bile, which helps the body process fats more easily.
• The product contains many antioxidants that protect the liver from oxidative damage.

Conclusion: Chicory root is often used as a decaf alternative to coffee. The inulin fibers in it help the functioning of intestinal bacteria, relieve constipation and stimulate the processing of fats.

Dandelion

Dandelion greens can be used in salads and are an excellent source of fiber. 100 g of plant contains 4 g of fiber. Most of this fiber is inulin.

• Inulin, as mentioned earlier, reduces constipation, supplies beneficial bacteria our intestines and strengthens the immune system.
• Dandelion leaves are also known for their diuretic, anti-inflammatory, antioxidant, anti-cancer and cholesterol-lowering effects.

Conclusion: dandelion is an excellent replacement salad greens in a dish rich in fiber and prebiotics. Consumption of the plant improves intestinal motility and enhances immune defense.

Jerusalem artichoke

This plant from the sunflower family has many interesting names: “earthen pear”, “Jerusalem artichoke”, “bulba”…. The root vegetable has a number of useful properties for us:

1. Jerusalem artichoke contains 2 grams of fiber per 100 g;
2. 76% of fibers are represented by inulin;
3. Increases the amount of prebiotics even better than chicory;
4. Prevents metabolic disorders;
5. Strengthens the immune system;
6. It has a high content of thiamine and potassium, which help regulate the functioning of the nervous system and muscle tissue.

Conclusion: Jerusalem artichoke can be eaten boiled or raw. This helps strengthen the immune system and prevent metabolic disorders.

Garlic

Garlic is incredibly aromatic and tasty plant and contains a huge number of life-saving substances. About 11% of the fiber in garlic is inulin, and 6% is natural sweet prebiotics called fructooligosaccharides (FOS).

• Garlic acts as a prebiotic, promoting the growth of beneficial bifidobacteria in the intestines. It also prevents diseases that stimulate bacterial growth.
• Garlic extract may be effective in preventing cardiovascular disease.
• The plant has antioxidant, anticancer and antimicrobial effects. Particularly useful in treating diseases respiratory tract: asthma, bronchitis, etc.

Bottom Line: Garlic adds a wonderful and powerful flavor to any dish. Besides taste qualities, this is a source of prebiotics that helps beneficial bacteria multiply in the intestines. Garlic inhibits development dangerous to the body bacteria.

Onion

Onions are a tasty and versatile vegetable. It is associated with a variety of beneficial properties. Like garlic, inulin makes up 10% of the fiber content, and FOS in onions makes up 6%.

FOS strengthens intestinal flora, helps with fat processing and boosts the immune system by increasing nitric oxide in cells.

1. Onions are rich in quercetin flavonoids, substances that have antioxidant and anticancer properties.
2. The product has a strong antibiotic effect on the cardiovascular system.

Conclusion: onions are rich in inulin and FOS, which strengthen and stimulate the immune and digestive system.

Leek

Leeks come from the Allium family and therefore offer the same benefits as garlic or onions. Leeks contain 16% inulin!

1. The plant has high content flavonoids - they support our body's response to oxidative stress.
2. Leeks are a source of large amounts of vitamin K. A 100-gram serving of the product contains about 52% of daily norm. Vitamin K helps the heart function and is good for bone tissue.

Conclusion: Leeks are often used in cooking due to their incredible flavor. This good source prebiotic inulin and vitamin K.

Asparagus

Asparagus is considered a popular vegetable and another great source of prebiotics. 100 g of asparagus contains about 2-3 g of inulin.

• The product promotes the development of beneficial bacteria in the intestines and has some anti-cancer properties.
• The antioxidants contained in the composition provide the plant with anti-inflammatory properties.
• A 100-gram serving of asparagus contains about 2 grams of protein.

Conclusion: Spring asparagus is a plant rich in prebiotic fiber and antioxidants. It helps regulate gut bacteria and may help prevent certain types of cancer.

Bananas

Bananas are very popular in the area of ​​healthy nutrition. And for good reason - they are rich in vitamins, minerals and fiber.

1. The fruit contains a small amount of inulin.
2. Unripe (green) bananas contain a lot of resistant starch and have a strong prebiotic effect.
3. Banana prebiotics stimulate the growth of beneficial bacteria and reduce bloating.

Conclusion: banana is the main source of fiber among fruits. It can be safely included in propaganda for improving gut health and reducing unhealthy symptoms.

Barley

Barley is a well-known cereal grain and large quantities used in the production of beer. It contains 3 to 8 grams of beta-glucan per 100-gram serving.

Beta-glucan is a prebiotic fiber that promotes the growth and proper function of beneficial bacteria in the digestive tract.

• Barley beta-glucan lowers cholesterol and lipoprotein levels high density(LDL) and blood sugar levels.
• An important property of barley is the abundance of selenium in the grain. The substance helps with function thyroid gland, provides antioxidant properties and helps strengthen the immune system.

Conclusion: Barley contains a high proportion of beta-glucan fiber, which is important for the intestines. The cereal lowers cholesterol and blood sugar levels.

Oats

The oat food group contains beneficial prebiotics, beta-glucan, and a small amount of resistant starch.

Oatmeal beta-glucan works great in the intestines, lowers cholesterol, controls blood sugar and is an anti-cancer substance.

• Oats and products made from them (the most famous is oat groats) is an excellent tool for controlling appetite, as it requires a long time to digest.
• The cereal exhibits antioxidant and anti-inflammatory characteristics due to the presence of phenolic acid.

Conclusion: Oat products are rich in beta-glucan fiber. They stimulate intestinal functions, control blood sugar and cholesterol.

Apples

Apples are a delicious fruit. They contain 50% pectin - a prebiotic of fruit fibers.

The pectin in apples has strong prebiotic properties. Thanks to this substance, the amount of butyrates - short-chain fatty acids - increases. beneficial to the intestines and reducing the population of harmful bacteria.

• Apples are high in polyphenolic antioxidants and have anti-inflammatory properties.
• The combination of polyphenols and pectins has a beneficial effect on fat metabolism, digestive work, level regulation LDL cholesterol and reducing the risk of developing various types of cancer.

Conclusion: apples are rich in pectin. The latter promotes healthy intestinal peristalsis and liquidates harmful bacteria. The fruit can lower cholesterol and the risk of cancer.

Konjac root (Amorphophallus konjac)

Amorphophallus, also known as elephant yam, is an exotic plant. It is often used as food additives due to its significant health benefits.

• This tuber contains 40% glucomannan, a highly viscous dietary fiber.
• Konjac glucomannan promotes the growth and reproduction of beneficial bacteria in the colon, relieves constipation and improves the protective function of the immune system.
• Tubers help normalize cholesterol and help you lose weight, as they stimulate the metabolism of carbohydrates.
• There are some products available for consumption that are made with konjac root, such as Shirataki noodles, for example. Another option is glucomannan in supplement form.

Conclusion: Glucomannan fibers are found in the root of the tropical konjac plant. They improve intestinal microflora, strengthen the immune system, normalize cholesterol, and help with weight loss.

Cocoa

Cocoa beans are very tasty and an extremely healthy and nutritious product.

1. The processing of cocoa beans in the colon causes the formation of nitric oxide, which has beneficial effect on the cardiovascular system.
2. Cocoa is an excellent source of flavonols.
3. Flavanol-containing cocoa has powerful prebiotic properties that enhance the growth of beneficial coli.
4. Flavanols are good for the heart.

Bottom line: Cocoa is a tasty source of prebiotics. It contains flavonols, which increase the number of intestinal beneficial bacteria and promote heart function.

Flaxseeds

Flax seed is incredibly beneficial. In addition to the impressive set nutrients, it is also a source of prebiotics.

Flaxseed contains 20-40% soluble fiber from gum and 60-80% insoluble fiber from cellulose and lignin.

• Flaxseed fiber promotes gut bacteria, intestinal muscle contractions, and reduces the amount of fat we consume.
• Due to the content of phenolic antioxidants, flax-seed is anti-cancer and antioxidant product, regulates blood sugar levels.

Conclusion: Flax fiber helps regulate intestinal muscle function, lower LDL cholesterol, and reduce the amount of fat the body digests.

Yacon root

This root vegetable is very similar to sweet potatoes and is loaded with fiber. It is especially rich in prebiotics - fructooligosaccharides (FOS) and inulin.

1. In addition to the previously described properties of inulin, this substance in yacon root greatly improves the absorption of beneficial minerals by the body’s cells.
2. Yacon also contains phenolic compounds that give it antioxidant properties.

Conclusion: Yacon root is rich in inulin and FOS. He is perfect for the role of assistant digestive process, improves absorption minerals, enhances the body's protective functions and regulates blood fat levels.

Wheat bran

Wheat bran is the outer shell of the whole wheat grain. This is an excellent source of prebiotics.

Bran contains a special type of fiber made up of arabinoxylan oligosaccharides (AXOS). AXOS makes up about 64-69% of wheat bran fiber.

• AXOS increases the number of beneficial bifidobacteria in the intestines.
• The product is in a therapeutic way reduce digestive problems: flatulence, cramps and abdominal pain.
• Bran has antioxidant and anti-cancer effects.

Conclusion: wheat bran rich in AXOS. This is a type of fiber that has been noted to help improve gut health. The product helps ease the digestion process.

Seaweed

Seaweed is a rare product on the table. And in vain, because this is a very powerful source of prebiotics. Approximately 50-85% of the composition of seaweed is water-soluble fiber.

The prebiotic effects of algae have so far been studied only in animals. Influence at intestinal work man is still described in theory.

However, studies in mammals have shown that seaweed can provide many beneficial substances, including accelerating the growth of beneficial bacteria in the intestines.

Algae reduces the risk of colon cancer and is rich in antioxidants, which may help prevent heart attacks and strokes.

Conclusion: Seaweed is an excellent source of prebiotic fiber. They can increase the proliferation of gut-friendly bacteria and block the growth of harmful ones. Increase immune function.

Prebiotics are very important

Prebiotic foods are foods high in specific types of fiber that support digestive health.

• These representatives promote the proliferation of beneficial bacteria in the intestines and fight various problems digestion and strengthen the immune system.
• Prebiotic products are indicated for slow metabolism and some diseases digestive tract.

However, some of these products may change their properties during the cooking process, so you should try to prepare dishes from them with minimal processing.

Do yourself and your gut bacteria a favor - eat. more products with prebiotics!

The bacteria living in our intestines are the basis of human health. Strong immunity and proper functioning of the gastrointestinal tract depend on the health and well-being of our little helpers.

To replenish the living microorganisms the body lacks, people have long used special products - sources of beneficial bacteria. Now such bacteria have also appeared on the shelves of pharmacies and stores in the form of dietary supplements and medications.

Camembert cheese and other soft varieties

Pickles without vinegar (cucumbers, tomatoes, etc.)

Onion and leek

Unpasteurized sauerkraut

Such popular summer dishes as okroshka and kefir soup, which, in addition to kefir, also includes chopped herbs, have a very good effect on the development of probiotic microorganisms. Regular use green kefir soup will help not only restore intestinal microflora, but also reset excess weight!

General characteristics of probiotics

Probiotics are two main types of bacteria: lactobacilli and bifidobacteria. In addition, probiotics include certain types of yeast, streptococci, rods and other less common types of microorganisms.

Depending on the functions they perform in the body, probiotics are divided into different types, among which there are all kinds of strains of beneficial microorganisms. For example, the Shirota strain, which belongs to lactobacilli, affects the body's immunity and stimulates intestinal motility, the Bulgaricus strain is used for lactose intolerance, the Nissle strain of E. coli is used to treat inflammatory bowel diseases. For intestinal motility disorders, some strains of bifidobacteria and lactobacilli are used.

Probiotics are produced by the pharmaceutical industry in 2 forms - dry and liquid. The dry form is all kinds of powders, tablets and capsules. Probiotics are there in a “dormant state” and are activated within a few hours after consumption. Probiotics found in liquid form, begin to act immediately after entering the body. Usually the bottles contain a special nutrient medium to support the vital functions of living organisms.

Daily requirement for probiotics

Officially daily requirement organism in probiotics has not been established. The instructions for medications and probiotic dietary supplements usually indicate the recommended dosage of the drug for adults and children.

The need for probiotics increases:

• with diagnosed dysbacteriosis;
• weak immunity;
• intestinal dysfunctions (diarrhea and constipation);
• other inflammatory bowel diseases (Crohn's disease, etc.);
• with antibiotic and antibacterial therapy;
• for chronic liver diseases;
• increased physical and mental stress;
• syndrome Chronic Fatigue(CFS);

Decreased need for probiotics

In case of individual intolerance to foods and preparations containing probiotics.

Probiotic Absorption

Usually, 1-4 hours are enough for dry probiotics to begin to act; liquid ones begin to act immediately. Probiotics contained in food products begin to actively function immediately after they enter the intestines. But in order to survive, they need a special nutrient medium, represented by all kinds of healthy sugars- prebiotics.

Beneficial properties of probiotics, their effect on the body

Thanks to probiotics, the body begins to actively produce antibodies to various viruses and bacteria. Probiotics prevent the growth of pathogenic intestinal microflora.

Promote healing of the mucous membrane of the large intestine, which helps the body get rid of colitis. They process toxins produced by harmful microorganisms and synthesize B vitamins.

In addition, probiotics can improve the process of absorption of metabolic products.

Interaction with other elements

Water-soluble vitamins B and C, trace elements, amino acids and prebiotics (sugars) enhance the positive effects of probiotics. That is why liquid probiotics often include several of the compounds listed above.

Signs of a lack of probiotics in the body

• inflammatory bowel diseases;
• weak immunity;
• lack of beneficial intestinal microflora;
• poor skin condition;
• lack of B vitamins in the body;
• irritability;
• anxiety.

Signs of excess probiotics in the body:

• bloating;
• nausea;
• allergic reactions.

Factors influencing the content of probiotics in the body:

Positively influencing factors include strong immunity, healthy nervous system, sufficient food consumption containing probiotics and prebiotics.

TO negative factors that worsen the condition of the intestinal microflora include: frequent use antibiotics (not only in the form of drugs, but also in food). For example, meat that was soaked in antibiotics before sale, eggs from chickens that were fed food with antibiotics, etc.

Probiotics for beauty and health

On appearance probiotics also have a significant effect on our skin. This property has been adopted by some representatives of the beauty industry. Therefore, today, among the great variety of skin care products, you can find those that contain our familiar probiotics. They not only act on the skin from the inside, they are applied to the skin in the form of masks, as well as homemade and industrial creams.

Prebiotics(eng. Fiber) are food elements that are not digested or absorbed in upper sections Gastrointestinal tract, but in the large intestine stimulate the growth of its microflora, thus improving digestion. Very often confused with bacteria and microorganisms responsible for effective work gastrointestinal tract and immune system.

List of prebiotics

Many people concerned about their health know that alimentary fiber are prebiotic, but the list of natural prebiotics it doesn't end there.

There are three groups of prebiotics

1. Galacto-oligosaccharides - this group includes lactose, lactulose, present in breast milk, cow's milk and fermented milk products.
2. Fructose-oligosaccharides are carbohydrates that do not form sugar and are safe for patients diabetes mellitus, these are contained in fresh fruit and vegetables.
3. Polysaccharides, or dietary fiber, are carbohydrates of plant origin, in such substances molecules are bound simple sugars. This group includes inulin, pectins, gums, mucus, and cellulose.

Prebiotics: products

TO prebiotics This includes a number of products and substances of plant and animal origin, as well as organic substances:

1. Lactose and lactulose are found in milk and dairy products;
2. Inulin: it is especially found in Jerusalem artichoke, chicory roots, dandelion, and garlic;
3. – present in vegetables and fruits, in industry it is added to products as a thickener;
4. – amino sugar obtained from crustacean shells;
5. Carotenoids, including;
6. Glutamic acid (), which is part of proteins;
7. synthesized from glutamic acid;
8. Sorbitol and sorbitol as sugar substitutes;
9. Raffinose is a vegetable sugar found in sugar beets;
10. Fiber - found in all fruits, vegetables, dried fruits and nuts;
11. – belongs to the group of dietary fibers, psyllium husk.

Prebiotics: in food

Food containing:

1. Breast milk;
2. Dairy products:

• milk,
• kefir,
• ryazhenka,
• sour cream, etc.

3. Fruits:

• apples,
• pears,
• plums,
• oranges,
• grapefruits,
• bananas,
• apricots, etc.

4. Vegetables:

• cabbage,
• garlic,
• onion,
• beans,
• corn,
• Jerusalem artichoke,
• chicory,
• etc.

5. Berries

• raspberries,
• strawberry,
• blackberries, etc.

6. Cereals:

• millet,
• semolina,
• buckwheat,
• oatmeal, etc.

7. Plants:

• root,
• psyllium seed husk,
• oat bran,
• flax seeds, etc.

8. Nuts

• almond,
• pistachios,
• Walnut,
• peanuts, etc.

Prebiotics: composition

All this complex carbohydrates, with a branched chemical formula, therefore, there can be no talk of any specific and identical composition. The first (galacto-oligosaccharides) and second (fructose-oligosaccharides) groups are low molecular weight compounds that easily react with various substances. Dietary fiber is a high molecular weight carbohydrate that consists of a large amount of sugar.

Prebiotics: properties

All three groups prebiotics General properties can be identified:

1. Promote up to 10 times reproduction in the gastrointestinal tract intestinal tract beneficial bifidobacteria and lactobacilli;
2. Fight pathogenic bacteria (staphylococci, non-lactic acid streptococci, etc.);
3. Reduce growth pathogenic microorganisms: salmonella, cholera vibrios, shigella, campylobacter, listeria and many others;
4. Promotes healing of the walls of the colon;
5. Remove excess mucus from the walls of the large intestine;
6. Support optimal conditions acidity (pH) for the life and growth of beneficial intestinal microflora;
7. Eliminate constipation by improving intestinal motility and facilitating the process of passing stool.
8. Eliminate bloating by reducing bloating in the intestines;
9. Strengthen the immune system, promoting development normal microflora and suppressing pathogens and pathogens;
10. Removes toxins and impurities.

Each group prebiotics There are also private properties:

• Galacto-oligosaccharides promote better absorption of phosphorus, and; reduce blood pressure and cholesterol levels.
• Fructose-oligosaccharides are low in calories and contain little sugar, so they are recommended for obese people and diabetics.
• Dietary fiber is an excellent “brush” for the intestinal walls: it removes harmful substances and waste from the body.

Prebiotics: application

Prebiotics must constantly enter the body, in otherwise at a minimum, digestive disorders will begin, and in the worst case, immunity will noticeably decrease and general health, not to mention problems with skin, nails and hair.

When should you take additional prebiotics?

1. Gastrointestinal diseases (ulcers, gastritis, colitis) and digestive disorders (constipation, loose stools);
2. Dysbacteriosis;
3. Reduced immunity;
4. Violation of metabolic processes;
5. Obesity;
6. Nervous disorders;
7. Diseases of the endocrine system;
8. Additional therapy when taking antibiotics.

Prebiotics: action

Action prebiotics on the body has been fairly well studied, and scientists do not exaggerate their value. Beneficial bifidobacteria live in the large intestine; therefore, if there is no food for them there, they stop reproducing. You can artificially populate these microorganisms into the intestines, but only a quarter of all beneficial bacteria reach their destination. Prebiotics They are also the same food for probiotics: microorganisms multiply and improve peristalsis. Digestion is normalized, destroyed pathogenic bacteria and the immune system is strengthened. In addition, they help the absorption of vitamins and microelements, and they also cleanse blood vessels of cholesterol plaques.

Prebiotics: for the intestines

primary goal prebiotics- intestines. Once in the body, these substances contribute to the development of beneficial microflora, which, in turn, improve digestion. Prebiotics, especially dietary fiber cleanses the intestinal walls of toxins, which also promotes the proliferation of beneficial bacteria, a feeling of lightness in the intestines, relieving flatulence and bloating. Lead to more physiologically correct bowel movements - once a day.

Prebiotics: skin

Most people know how proper nutrition and use prebiotics It also affects the condition of the skin: it is cleared of inflammation, shine and radiance appear. And most importantly, a healthy and properly functioning intestine is the key to good skin! This is a kind of influence “from within,” but unfortunately, not everyone is ready to make such sacrifices for the sake of their favorite junk food.

More often people use various caring creams, cosmetic oils(,) and anti-acne medications (for example, with or) to keep your skin healthy and youthful. But few people know that in the last 10 years, developments have been carried out to create natural cosmetics with prebiotics. Such care products different types skin is several times more effective than conventional creams and lotions. The principle of operation of such cosmetics is simple: they fall on the skin and become food for beneficial, body-friendly bacteria, which, when multiplying, destroy pathogenic flora. In other words, what happens natural renewal microflora: no harm, but the effect is truly amazing.

Prebiotics: for children

Many mothers will wonder if prebiotics for children? The answer is definitely yes. The very first prebiotic that enters the body of babies is lactulose, contained in mother's milk. It is this substance that prepares the child’s gastrointestinal tract for regular food and helps populate it with beneficial bacteria and microorganisms. If a mother does not have the opportunity to feed her child breast milk, then she needs to buy special mixtures With prebiotics, or give whole cow's milk(excluding allergies), which contains another representative of this group of substances - lactose. Older children also need to be given prebiotics – again to improve digestion.

1). There are even special children's marmalades with natural taste Yummi Bears, Fiber from Hero Nutritional Products .

Milk with prebiotics

Prebiotics, specifically lactose, is found in milk and any fermented milk products. Currently, industrial companies produce special baby milk, additionally enriched prebiotics, in particular, lactoluose. Adults can also drink it if they have any digestive problems. The main thing is not to make a mistake in choosing a manufacturer.

Porridge with prebiotics

Every mother wants to give her child all the best and healthiest, when the time comes for introducing the first complementary foods, she really wants everything to go smoothly and the baby not to have a tummy ache. In this case, it is better to choose special children’s gluten-free cereals with prebiotics. Regular cereals are not suitable for babies' tummies, so you need to choose a special product with lactose, lactoluose or inulin.

Infant formula with prebiotics

The modern baby food industry produces a wide variety of milk formulas, naturally with prebiotics. The base can be different - cow, goat milk, enriched with galacto-oligosaccharides, as close as possible to similar substances in breast milk. If a child is allergic to whole milk, then you can buy a fermented milk analogue, but here another problem arises; it cannot be given to children all the time. Anyway breast milk better and healthier, if it is not possible to feed the child on your own, then it is better to choose a quality product.

Prebiotic: drugs

Currently, hundreds of drugs are produced with prebiotics, the bulk consists of dietary fiber. Buy dietary supplements from prebiotics You can do it almost anywhere, but it’s better to trust trusted stores.

2). One of effective drugs considered "Liver Detoxifier & Regenerator" by Now Foods . The composition of the drug includes: dietary fiber, beets, glutathione, extract, extract grape seeds, lemongrass, barberry, pancreatin, . This drug should be taken to maintain liver health and normalize digestion. You need to drink three capsules a day with meals.

3). "Apple Fiber" from the same manufacturer - an additive with natural apple pectin, one of the most effective prebiotics. The composition includes only fiber found in various varieties of apples. Before use, the drug must be dissolved in water or juice, 1 serving is 10 g, which corresponds to 1 tbsp.

4). Dietary supplement "Psyllium, Whole Husk" from Organic India – good drug, which contains a large amount of fiber obtained from psyllium seeds. Externally, this supplement is a powder that must be diluted in water or any other drink and taken no more than twice a day. 1 serving – 5 grams (about 1 tbsp).

The best prebiotic

5). Perhaps the most the best manufacturer dietary supplements with prebiotics can you name the brand Now Foods , this company provides wide choose drugs: capsules, organic powders, ground plant parts and even essential oils. But you can start with the drug “Psyllium Husk Caps”, there are 500 capsules in a package. It contains psyllium husk; you need to take three capsules twice a day with water.

Prebiotics: and lactobacilli

Lactobacilli (in biology, lactobacilli) are lactic acid bacteria that make up the normal microflora of the intestines and other organs. These bacteria produce lactic acid, which destroys pathogens. Preparations called probiotics are created from lactobacilli. Prebiotics They also help these bacteria multiply in the body, thereby improving its condition and destroying harmful bacteria.

Prebiotic: inulin

In simple words, prebiotic inulin is one of the polymers of fructose, it is called a storage carbohydrate, and is extracted mainly from Jerusalem artichoke tubers. Naturally he is prebiotic, which can be taken when high sugar– inulin lowers it.

6). There are a lot of preparations with inulin, but you should opt for the dietary supplement Organic, Inulin, Pure Powder from Now Foods . This product is available in powder form, in a package of 227 g. One serving is 2.8 g, this amount of powder is contained in 1 tbsp. You can take 1-3 tbsp per day. up to three times a day.

Prebiotic: lactulose

Lactulose, like prebiotic, is primarily used as a mild laxative for constipation and also stimulates intestinal motility. Lactulose is synthesized from lactose in whole milk. Lactulose is often added to laxatives and drugs that restore intestinal microflora.

Prebiotics: in pharmacies

Preparations with prebiotics can be bought in pharmacies, the price varies depending on the quality of the drugs and raw materials. But it’s better not to risk it and buy from a trusted online store.

Prebiotics: instructions

One precise instruction for taking everyone prebiotics No. You need to look at the specific manufacturer's recommendations. However, dosages can be indicated approximately like this.

Norm prebiotics per day is 30-40 grams (based on plant dietary fiber). If you consume inulin or lactose, then 3-4 g per day is enough. Most dietary supplements are designed specifically for daily dose As a rule, one serving of the drug contains a third or half of it, it all depends on the specific drug. In other words, you need to take 2-3 tablespoons of powder or 2-3 capsules per day.

Prebiotics: how to take

Take with food (capsules) or dissolve in large quantities liquids (powder forms).

Prebiotics: contraindications

The only contraindication for taking prebiotics is an individual intolerance to a specific substance or product. Use caution with drugs prebiotics can be used by patients with diabetes; it is better to choose products from the group of fructose-oligosaccharides.

Prebiotics: buy, price

Like this a large assortment forms, dosages and manufacturers prebiotics:

1. Buy at a low price and guaranteed high quality You can visit the famous American online organic store.
2. detailed instructions for beginners with step-by-step ordering: !prebiotics. From the reviews you can understand which products help better and which are useless. Based on the reviews, you can easily decide on your choice prebiotic for adults and children!

How do they help you? Your feedback is very important for newbies!

Article prepared by:

Probiotics in foods are a class of microorganisms of microbial origin. Their presence in the human body ensures correct work Gastrointestinal tract, increases the body's immune defense. Probiotics natural origin have the greatest digestibility compared to pharmacy analogues.

In this article you will learn:

Why do we need probiotics

• compete with opportunistic microorganisms in the intestine;
• produce antimicrobial substances;
• restore the body's protective functions;
• strengthen the intestinal mucosa;
• promote the destruction and removal of toxins;
• activate the synthesis of vitamins;
• contribute to the processing and absorption of about 85% of proteins, carbohydrates and microelements;
• influence the production of acetic, lactic and other acids, which affects the synthesis of creatinine;
• reduce the time of digestion of food in the gastrointestinal tract.

Natural gut probiotics are especially beneficial for the human body. They should be taken in the treatment of diarrhea, dysbiosis, after taking a course of antibiotics, as well as to remove the causative agent of stomach ulcers Helicobacter. Natural probiotics are indicated for liver diseases and irritable bowel syndrome.

Probiotics help reduce the time it takes to digest food

Probiotics create beneficial intestinal microflora, which affects health, reducing the duration of colds and acute respiratory viral infections. Their action also affects the change in the depth of the gum pockets located near the affected teeth during the treatment of chronic periodontitis.

According to European studies, the consumption of probiotics in food by pregnant women is necessary due to the fact that this affects the health of the unborn baby. Consumption of probiotic products by women in last month pregnancy and then for six months after birth subsequently leads to a significant reduction in the development of ADHD children, as well as Asperger's syndrome.

The most common types of probiotics are lactobacilli and bifidobacteria. Probiotics also include bacteria of the genus Lactococcus, streptococci and other little-known species of microorganisms.

It is important to note that lactobacilli and bifidobacteria do not have the same qualitative characteristics. They are located in different departments intestines.

Thus, bifidobacteria envelop the wall of the large intestine, and lactobacilli in the colon come into contact only with bifidobacteria, that is, they do not independently transport the necessary nutrients to the body cells.

Each strain of probiotics has a specific effect on the human body. For example, L. rhamnosus GG, contained in yoghurts made on the basis of this culture, enhances the body’s protective functions, helps in the prevention and treatment of respiratory tract infections, is indicated for the prevention of diarrhea after a course of antibiotics and for the treatment atopic dermatitis in children, and Lactobacillus plantarum, present in sauerkraut, normalizes intestinal microflora. Most probiotic strains are found in fermented milk products.

The benefits of probiotics are described in detail in the video:

What foods contain probiotics?

Probiotics in food are better absorbed by the body than pharmaceutical drugs. The most famous foods containing probiotics are listed in the table.

It is worth noting that probiotic products are cottage cheese, fermented baked milk, yogurt, and buttermilk. They are sources of valuable lactobacilli.

Products with bifidobacteria are widely represented in grocery stores, their manufacturers include them in fermented milk products.

How to use foods correctly

Products containing lactobacilli have a short shelf life. If the permissible storage period for yogurt or other fermented milk products does not exceed 5 days, then they most likely contain live probiotics, the result of which will affect the functioning of the gastrointestinal tract and improve immunity. However, when purchasing these products, you must ensure that they have not been pasteurized and that they have been shipped correctly. Also, the packaging of a fermented milk product with lactobacilli must indicate that it contains live cultures. If it is “made using live cultures,” then it is likely that beneficial microorganisms were subsequently destroyed through heat treatment.

1. Probiotics as 1-2 spoons of pickled vegetables for the main dish.
2. Adding 1 glass of kefir for dinner.
3. Increasing your intake of probiotics by including half a glass of kombucha infusion before meals.

The absorption of probiotics from food by the body begins immediately after they enter the intestines. However, they begin to take root only if there is an environment favorable for this in the intestine, rich in vitamins groups B and C, amino acids, microelements, healthy sugars - prebiotics. Accordingly, to absorb probiotics, you should eat food with prebiotics. These include asparagus, Jerusalem artichoke, bananas, oatmeal, honey, maple syrup and legume varieties.

Thus, the effect of probiotic products on the human body depends on its individual characteristics. Even sleep patterns, stress and intake medicines may affect the absorption of these useful substances body. It is also worth considering that some fermented foods may be contraindicated, for example tea mushroom people with diabetes, therefore, if you have chronic diseases, you should consult your doctor.

Ahead of the upcoming season colds needs to be given Special attention prevention. Of course, I don't mean vaccination with of questionable effectiveness, and a natural remedy for boosting immunity is prebiotics.

Prebiotics are food ingredients that are not absorbed by the intestines, but stimulate the growth and activity of normal microflora in the intestine. digestive system. They were first identified by Marcel Robertroy in 1995. Typically, prebiotics are carbohydrates (eg, oligosaccharides).

How can prebiotics boost immunity? It's no secret that the intestines are the most powerful organ immune defense. About 80% of immune cells are found in the small and large intestines. And a quarter of the entire mucous membrane in the intestine is represented by an immunologically active type of tissue and immune cells. IN small intestine approximately 10,000,000 cells synthesizing immunoglobulins are determined.

The intestinal mucosa performs barrier function, separating body tissues from foreign antigens. When a “stranger” appears, the system local immunity intestines exhibits its inherent protective properties. In addition, T lymphocytes are specialized in the intestinal tract, which then circulate throughout the body. However, without the participation of normal microflora, the formation of immune reactions is unthinkable. Exists close connection between the state of the microflora and the activity of immune response mechanisms.

There are more microorganisms in the human body than own cells ten times, and the number of different species can be up to several hundred. Moreover, the composition of the microflora is very unique. What does it indicate? That is why it is useless to populate it with foreign microorganisms from probiotics. These preparations mainly contain foreign microorganisms, which often do not take root, since they are opposite to the subtle world of the biocenosis of a particular intestine.

Unlike probiotics, prebiotics, being a food component of normal intestinal microflora, simply stimulate the vital activity of the entire population of bacteria existing in the intestine.

According to the definition, prebiotics include substances that simultaneously have two important properties: they are not digested or absorbed in the upper parts of the digestive tract, and are also selectively fermented by the microflora of the colon, causing the active growth of beneficial microorganisms.

These properties are mainly possessed by fructose-oligosaccharides, inulin, galacto-oligosaccharides, lactulose and lactitol. Traditional sources of prebiotics are soya beans, dairy products, cornflakes, cereals, bread, beans, peas, artichoke, asparagus, baobab fruits.

The following ten foods contain the greatest amount of prebiotics (the amount of fiber by weight of the product is indicated in parentheses):

1. Raw root chicory (64.6%) 2. Raw Jerusalem artichoke (31.5%) 3. Raw greens dandelion (24.3%) 4. Raw garlic(17.5%) 5. Raw leeks (11.7%) and just raw onions (8.6%) 6. Cooked onions (5%) 7. Raw asparagus (5%) 8. Raw wheat bran ( 5%) 9. Cooked wheat flour (4.8%) 10. Raw banana (1%)