Probiotics and prebiotics: intestinal health

Probiotics and prebiotics: intestinal health

Chapter 1: The basics of intestinal health

1. 1. Intestinal microbia: complex ecosystems

The intestinal health is based on a complex ecosystem, known as the intestinal microbia. This term refers to trillions of microorganisms, including bacteria, fungi, viruses and other microbes that live in our digestive tract, mainly in the colon. The intestinal microbia is unique to each person, as a fingerprint, and is formed under the influence of genetic factors, nutrition, the environment and the use of drugs, especially antibiotics.

Balanced and diverse intestinal microbia is crucial for general health and well -being. It plays a key role in numerous physiological processes, including digestion of food, synthesis of vitamins, support of the immune system and protection against pathogenic microorganisms. The imbalance in the composition of the intestinal microbioma, known as dysbiosis, can lead to a wide range of health problems, including digestive disorders, inflammatory diseases, weakening of immunity and even mental disorders.

1. 2. The functions of the intestinal microbioma

The intestinal microbia performs many vital functions that contribute to maintaining overall health. Some of these functions include:

• Enough of food: Microbes in the intestine help to break down complex carbohydrates, fiber and other nutrients that the body cannot digest independently. This process leads to the formation of short -chain fatty acids (KCHK), such as butyrate, acetate and propionate, which are important energy sources for intestinal cells and have a beneficial effect on health.
• Vitamin synthesis: Certain types of bacteria in the intestines synthesize important vitamins, such as vitamin K and some vitamins of group B. These vitamins are necessary for blood coagulation, energy metabolism and other important functions of the body.
• Support for the immune system: About 70-80% of the body’s immune cells are in the intestines. The intestinal microbia interacts with the immune system, teaching it to distinguish useful microbes from the harmful and helping to maintain the balance between the immune response and tolerance.
• Protection against pathogenic microorganisms: Healthy intestinal microbia competes with pathogenic microorganisms for nutrients and space, and also produces substances that suppress their growth. This helps to prevent infections and other diseases.
• Regulation of inflammation: The intestinal microbia plays a role in the regulation of inflammatory processes in the body. Some types of bacteria contribute to the development of inflammation, while others have anti -inflammatory properties. The balance between these groups of bacteria is important for maintaining health.
• Brain effect: The intestines and the brain are connected by a biconditional connection, known as the axis of the “intestines-Moscow”. The intestinal microbia can affect the function of the brain through various mechanisms, including the production of neurotransmitters and the modulation of the immune system. This can affect mood, cognitive functions and behavior.

1. 3. Factors affecting the intestinal microbia

The composition and functions of the intestinal microbioma are affected by various factors, both internal and external. Understanding these factors is important for maintaining a healthy intestinal microbioma.

• Diet: Diet is one of the most important factors affecting the intestinal microbia. A variety of diet, rich in fiber, fruits, vegetables and whole grains, contributes to the growth of beneficial bacteria. Processed products, sugar and saturated fats can disrupt the balance of intestinal microbioma and contribute to the growth of harmful bacteria.
• Antibiotics: Antibiotics destroy bacteria, both useful and harmful. This can lead to dysbiosis and a decrease in the variety of intestinal microbiomas. The restoration of the intestinal microbioma after taking antibiotics can take weeks or months.
• Stress: Chronic stress can have a negative effect on the intestinal microbia. It can change the composition of the intestinal microbioma, increase the permeability of the intestinal wall and increase inflammation.
• Age: The composition of the intestinal microbioma changes with age. In infants, intestinal microbias is less diverse than in adults. With age, the variety of intestinal microbiomas can decrease, which can increase the risk of diseases.
• Medicines: In addition to antibiotics, other drugs, such as non -steroidal anti -inflammatory drugs (NSAIDs) and proton pump inhibitors (IPP), can also affect the intestinal microbia.
• Environment: The environment in which we live can also affect the intestinal microbia. For example, contact with animals and stay in the fresh air can increase the variety of intestinal microbiomas.

Chapter 2: Probiotics: living assistants for the intestines

2. 1. What are probiotics?

Probiotics are living microorganisms that, when used in adequate quantities, have a beneficial effect on the health of the owner. This definition was given by the World Health Organization (WHO) and food and agricultural organization of the UN (FAO). Probiotics are most often bacteria, but some types of yeast can also act as probiotics.

Probiotics work, improving the balance of intestinal microbioma. They can compete with pathogenic microorganisms for nutrients and space, produce substances that suppress their growth, and stimulate the immune system. Probiotics can also improve food digestion, synthesize vitamins and reduce inflammation.

2. 2. Types of probiotics

There are many different types of probiotics, each of which has its own unique properties and benefits for health. Some of the most common and studied types of probiotics include:

• Lactobacillus: This kind of bacteria is one of the most common in probiotic supplements and food, such as yogurt and kefir. Lactobacillus spp. They are known for their ability to produce lactic acid, which helps to suppress the growth of harmful bacteria. They can also improve lactose digestion, reduce the risk of diarrhea and strengthen the immune system. Examples of species Lactobacillus: Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei, Lactobacillus plants.
• Bifidobacterium: This kind of bacteria is also widespread in probiotic additives and food, especially in products for children. Bifidobacterium spp. They live mainly in the colon and play an important role in maintaining the health of the intestine. They can improve fiber digestion, produce group B vitamins and strengthen the immune system. Examples of types of Bifidobacterium: Bifidobacterium bifidum, Bifidobacterium long, Bifidobacterium child, Bifidobacterium breve.
• Saccharomyces boulardii: This is a type of yeast, which is used as a probiotic for the treatment and prevention of diarrhea, especially diarrhea caused by taking antibiotics. Saccharomyces boulardii It works, associated with pathogenic bacteria and toxins in the intestines and preventing their attachment to the intestinal wall. It can also stimulate the immune system and improve intestinal function.
• Bacillus: Some types of bacteria of the genus Bacillus, such as Bacillus subtilis And Bacillus coagulansused as probiotics. They have the ability to form spores, which makes them more resistant to heat, acid and other adverse factors. This allows them to survive in the gastrointestinal tract and reach the intestines, where they can have a beneficial effect on health.

It is important to note that not all probiotics are the same. Different types and strains of probiotics have different properties and can have different effects on health. Therefore, it is important to choose probiotics that contain types and strains that have proved their effectiveness in clinical studies.

2. 3. Advantages of probiotics for health

Probiotics have a wide range of health benefits confirmed by scientific research. Some of the most studied advantages of probiotics include:

• Improving the health of the digestive system: Probiotics can help alleviate the symptoms of digestive disorders, such as bloating, gases, constipation and diarrhea. They can also improve the digestion of lactose in people with lactose intolerance.
• Prevention and treatment of diarrhea: Probiotics, especially Saccharomyces boulardiieffective for the prevention and treatment of diarrhea caused by antibiotics, infections and other causes.
• Strengthening the immune system: Probiotics stimulate the immune system, increasing the production of antibodies and activating immune cells. This can help protect the body from infections and other diseases.
• Allergies risk reducing: Some studies show that probiotics can reduce the risk of allergies, especially in children. They can modulate the immune system and reduce inflammation, which can help prevent the development of allergic reactions.
• Improving mental health: The axis of the “intestines-mozg” suggests that the intestinal microbia can affect the function of the brain and mental health. Some studies show that probiotics can improve mood, reduce anxiety and depression.
• Close -to -level decrease in cholesterol: Some types of probiotics can reduce blood cholesterol, which can help reduce the risk of developing cardiovascular diseases.
• Improving the health of the skin: Probiotics can improve skin health, reducing inflammation and strengthening the skin barrier. They can help in the treatment of acne, eczema and other skin diseases.
• Prevention of urinary tract infections (IMP): Probiotics can help prevent the IMP, suppressing the growth of harmful bacteria in the urinary tract.

2. 4. Sources of probiotics

Probiotics can be obtained from various sources, including food and additives.

• Food: Some foods, especially fermented, are good sources of probiotics. These include:
  • Yogurt: Yogurt, containing living and active crops, is one of the most popular sources of probiotics.
  • Kefir: Kefir is a fermented milk drink similar to yogurt, but with a more liquid consistency. It contains a wide range of probiotics.
  • Sauerkraut: Sved cabbage is fermented cabbage rich in probiotics.
  • Kimchi: Kimchi is a Korean dish of fermented vegetables, usually cabbage and radishes.
  • Misso: Miso is a traditional Japanese seasoning made of fermented soybeans.
  • Tea mushroom: Tea mushroom is a fermented tea drink containing probiotics.
• Probiotic supplements: Probiotic additives are available in various forms, including capsules, tablets, powders and liquids. They contain concentrated doses of probiotics.

When choosing probiotic additives, it is important to consider the following factors:

• Types and strains of probiotics: Make sure that the supplement contains types and strains of probiotics that proved their effectiveness in clinical studies to solve specific health problems.
• The amount of CO (colony -forming units): Someone is a measure of the number of living bacteria in addition. Choose an additive with a sufficient amount so that it can have a beneficial effect on health.
• Best before date: Make sure that the shelf life of the additive has not expired.
• Reputation manufacturer: Choose an additive from a reliable manufacturer, which adheres to high quality standards.

2. 5. How to take probiotics

Taking probiotics can be useful for the health of the intestine, but it is important to do it correctly to maximize their effectiveness and avoid side effects.

• Consult a doctor: Before taking probiotics, especially if you have any diseases or you take medicines, consult your doctor. He will be able to evaluate your individual needs and recommend a suitable type and dose of probiotics.
• Start with a low dose: If you first take probiotics, start with a low dose and gradually increase it to avoid side effects, such as bloating and gases.
• Take probiotics regularly: In order for probiotics to have a beneficial effect on health, they must be taken regularly. Follow the instructions on the packaging additives or the doctor’s recommendations.
• Take probiotics on an empty stomach: Many experts recommend taking probiotics on an empty stomach so that they can quickly reach the intestines and have their own effect. However, some probiotics can be better absorbed with food, so follow the instructions on the package.
• Keep probiotics correctly: Store probiotics in accordance with the instructions on the package. Some probiotics must be stored in the refrigerator in order to maintain their vitality.
• Be patient: Probiotics may take some time to have their beneficial effects on health. Do not expect immediate results and continue to take them regularly to see the effect.
• Observe a healthy diet: Probiotics work better when they are combined with a healthy diet, rich in fiber, fruits and vegetables. Fiber is food for probiotics and helps them grow and multiply in the intestines.
• Avoid antibiotics: If possible, avoid taking antibiotics, as they can destroy both useful and harmful bacteria in the intestines. If you need to take antibiotics, consult your doctor about how to minimize their effect on the intestinal microbia.
• Pay attention to side effects: Some people may experience side effects from taking probiotics, such as bloating, gases and diarrhea. If you experience any side effects, stop taking probiotics and consult your doctor.

Chapter 3: Prebiotics: food for probiotics

3. 1. What are prebiotics?

Prebiotics are undigested food components that selectively stimulate the growth and/or activity of one or limited number of types of bacteria in the colon, thereby having a beneficial effect on the health of the host. Unlike probiotics that are living microorganisms, prebiotics are inanimate compounds that serve as food for useful bacteria in the intestines.

Prebiotics are usually carbohydrates, such as fiber, oligosaccharides and polysaccharides. They are not digested in the upper sections of the gastrointestinal tract and reach the colon, where they are fermented by useful bacteria. This process of fermentation leads to the formation of short -chain fatty acids (KCHK), such as butyrate, acetate and propionate, which are important energy sources for intestinal cells and have a beneficial effect on health.

3. 2. Types of prebiotics

There are many different types of prebiotics, each of which has its own unique properties and benefits for health. Some of the most common and studied species of prebiotics include:

• Inulin: Inulin is a soluble fiber contained in many plants, such as chicory, onions, garlic, asparagus and artichokes. It stimulates the growth of bifidobacteria and lactobacilli in the intestine. Inulin can also improve calcium absorption, reduce cholesterol and improve blood sugar.
• Frictoligosaccharides (phos): Phos is short -chain carbohydrates, which are found in many fruits and vegetables, such as bananas, onions, garlic and asparagus. They also stimulate the growth of bifidobacteria and lactobacilli. FOS can improve intestinal health, strengthen the immune system and reduce the risk of developing colon cancer.
• Galactooligosaccharides (state): Gos is short -chain carbohydrates that are obtained from lactose. They stimulate the growth of bifidobacteria and lactobacilli. GOS can improve intestinal health, strengthen the immune system and reduce the risk of allergies.
• Resistant starch: A resistant starch is a type of starch that is not digested in the small intestine and reaches the colon, where it is fermented by bacteria. It is contained in foods such as green bananas, potatoes, cooled after cooking, and whole -grain products. Reset starch can improve intestinal health, improve blood sugar and help reduce weight.
• Pectin: Pectin is a soluble fiber contained in many fruits and vegetables, such as apples, citrus fruits and carrots. It can improve intestinal health, reduce cholesterol and improve blood sugar.

3. 3. Advantages of health prebiotics

Prebiotics have a wide range of health benefits confirmed by scientific research. Some of the most studied advantages of prebiotics include:

• Improving intestinal health: Prebiotics stimulate the growth of beneficial bacteria in the intestines, which can improve intestinal health, reduce inflammation and protect against infections.
• Strengthening the immune system: Prebiotics can strengthen the immune system, stimulating the production of antibodies and activating immune cells.
• Improving the absorption of minerals: Prebiotics can improve the absorption of minerals, such as calcium and magnesium, which can help strengthen bones and prevent osteoporosis.
• Reduction of risk of colon cancer: Some studies show that prebiotics can reduce the risk of developing colon cancer, reducing inflammation and stimulating the growth of beneficial bacteria that produce substances that have anti -cancer properties.
• Improving blood sugar levels: Prebiotics can improve blood sugar control, slowing down glucose absorption and improving insulin sensitivity.
• Reducing the risk of cardiovascular diseases: Prebiotics can reduce the level of cholesterol and triglycerides in the blood, which can help reduce the risk of developing cardiovascular diseases.
• Improving mental health: The axis of the “intestines-mozg” suggests that the intestinal microbia can affect the function of the brain and mental health. Some studies show that prebiotics can improve mood, reduce anxiety and depression.

3. 4. Sources of prebiotics

Prebiotics can be obtained from various sources, including food and additives.

• Food: Many foods contain prebiotics. These include:
  • Onion: Onion is a good source of inulin and phos.
  • Garlic: Garlic is a good source of inulin and phos.
  • Asparagus: The asparagus is a good source of inulin and phos.
  • Bananas: Bananas are a good source of phos.
  • Apples: Apples are a good source of pectin.
  • Oatmeal: Oats is a good source of resistant starch.
  • Whole grain products: Whole grain products, such as barley, rye and wheat, are a good source of resistant starch.
  • Legumes: Legumes, such as beans, peas and lentils, are a good source of resistant starch and other types of fiber.
• Prebiotic supplements: Prebiotic additives are available in various forms, including powders and capsules. They contain concentrated doses of prebiotics.

When choosing prebiotic additives, it is important to consider the following factors:

• Type of prebiotics: Choose an additive containing a type of prebiotic that has proven its effectiveness in clinical research to solve specific health problems.
• Dose: Follow the instructions on the packaging additives or the doctor’s recommendations regarding the dose.
• Reputation manufacturer: Choose an additive from a reliable manufacturer, which adheres to high quality standards.

3. 5. How to include prebiotics in your diet

Including prebiotics in your diet is relatively easy, since many foods are good sources of prebiotics. Here are some tips:

• Increase fiber consumption: Fiber is one of the most important types of prebiotics. Try to consume at least 25-30 grams of fiber per day from various sources, such as fruits, vegetables, whole grain products and legumes.
• Eat more onions, garlic and asparagus: These products are excellent sources of inulin and phos.
• Include bananas in your diet: Bananas are a good source of phos.
• Eat apples with a peel: The peel of apples is rich in pectin.
• Choose whole grain products instead of refined: All -grain products are a good source of resistant starch.
• Add legumes to your diet: Legumes are an excellent source of resistant starch and other types of fiber.
• Consider the possibility of taking prebiotic additives: If it is difficult for you to get enough prebiotics from your diet, you can consider taking prebiotic additives.

Chapter 4: Synergy probiotic and prebiotic: Symbiotics

4. 1. What are symbiotics?

Sybiotics are products or additives containing both probiotics and prebiotics. The goal of symbiotics is to create a synergistic effect in which probiotics get nutritious support from prebiotics, which improves their survival, activity and general beneficial effects on health.

Prebiotics in symbiotics serve as food for probiotics, stimulating their growth and reproduction in the intestines. This can improve intestinal colonization with probiotics and increase their effectiveness. Sybiotics can also provide a wider range of health benefits than probiotics or prebiotics separately.

4. 2. The advantages of symbiotics

Symbiotics have potential for a wider range of health benefits than probiotics or prebiotics separately. Some of the potential advantages of symbiotics include:

• Improving intestinal health: Sybiotics can improve intestinal health, stimulating the growth of beneficial bacteria, reducing inflammation and protecting from infections.
• Strengthening the immune system: Symbiotics can strengthen the immune system, stimulating antibodies and activating immune cells.
• Improving the absorption of minerals: Symbiotics can improve the absorption of minerals, such as calcium and magnesium, which can help strengthen bones and prevent osteoporosis.
• Reduction of risk of colon cancer: Symbiotics can reduce the risk of developing colon cancer, reducing inflammation and stimulating the growth of beneficial bacteria that produce substances that have anti -cancer properties.
• Improving blood sugar levels: Sybiotics can improve blood sugar control, slowing down glucose absorption and improving insulin sensitivity.
• Reducing the risk of cardiovascular diseases: Sybiotics can reduce the level of cholesterol and triglycerides in the blood, which can help reduce the risk of developing cardiovascular diseases.
• Improving mental health: The axis of the “intestines-mozg” suggests that the intestinal microbia can affect the function of the brain and mental health. Symbiotics can improve mood, reduce anxiety and depression.
• Improving the effectiveness of probiotics: Prebiotics in symbiotics can improve the survival and colonization of probiotics in the intestines, which can increase their effectiveness.

4. 3. Sources of symbiotics

Symbiotics can be obtained from various sources, including food and additives.

• Food: Some foods contain both probiotics and prebiotics. These include:
  • Yogurt with the addition of prebiotics: Some types of yogurt contain added prebiotics, such as Inulin or FOS.
  • Kefir with the addition of prebiotics: Some types of kefir contain added prebiotics, such as Inulin or FOS.
  • Enzymed vegetables with the addition of prebiotics: Some types of fermented vegetables, such as sauerkraut and kimchi, contain added prebiotics.
• Symbiotic additives: Symbiotic additives contain a combination of probiotics and prebiotics. They are available in various forms, including capsules, tablets and powders.

When choosing symbiotic additives, it is important to consider the following factors:

• Types and strains of probiotics: Make sure that the supplement contains types and strains of probiotics that proved their effectiveness in clinical studies to solve specific health problems.
• Type of prebiotics: Choose an additive containing a type of prebiotic that has proven its effectiveness in clinical studies to support the growth of probiotics.
• The amount of CO (colony -forming units): Someone is a measure of the number of living bacteria in addition. Choose an additive with a sufficient amount so that it can have a beneficial effect on health.
• A dose of prebiotics: Follow the instructions on the packaging additives or the doctor’s recommendations regarding the dose of the prebiotic.
• Reputation manufacturer: Choose an additive from a reliable manufacturer, which adheres to high quality standards.

4. 4. How to take symbiotics

Reception of symbiotics can be useful for intestinal health, but it is important to do it right to maximize their effectiveness and avoid side effects.

• Consult a doctor: Before taking symbiotics, especially if you have any diseases or you take medicines, consult your doctor. He will be able to evaluate your individual needs and recommend a suitable type and dose of symbiotics.
• Start with a low dose: If you first take symbiotics, start with a low dose and gradually increase it to avoid side effects, such as bloating and gases.
• Take symbiotics regularly: In order for symbiotics to have a beneficial effect on health, they must be taken regularly. Follow the instructions on the packaging additives or the doctor’s recommendations.
• Take symbiotics on an empty stomach: Many experts recommend taking on an empty stomach symbiotics so that probiotics can quickly reach the intestines and have their effect, and prebiotics can serve as food for probiotics. However, some symbiotics can be better absorbed with food, so follow the instructions on the package.
• Keep symbiotics correctly: Store symbiotics in accordance with the instructions on the package. Some symbiotics must be stored in the refrigerator in order to maintain vitality of probiotics.
• Be patient: Sybiotics may take some time to have their beneficial effects on health. Do not expect immediate results and continue to take them regularly to see the effect.
• Observe a healthy diet: Symbiotics work better when they are combined with a healthy diet, rich in fiber, fruits and vegetables.
• Avoid antibiotics: If possible, avoid taking antibiotics, as they can destroy both useful and harmful bacteria in the intestines. If you need to take antibiotics, consult your doctor on how to minimize their effect on the intestinal microbia.
• Pay attention to side effects: Some people may experience side effects from taking symbiotics, such as bloating, gases and diarrhea. If you experience any side effects, stop taking symbiotics and consult your doctor.

Chapter 5: intestinal health and lifestyle

5. 1. The importance of a balanced diet

A balanced diet is the basis of intestinal health. Diet, rich in fiber, fruits, vegetables and whole grains, provides nutrients necessary for the growth and propagation of beneficial bacteria in the intestines. Processed products, sugar and saturated fats can disrupt the balance of intestinal microbioma and contribute to the growth of harmful bacteria.

• Increase fiber consumption: Fiber is an important prebiotic that serves as food for beneficial bacteria in the intestines. Try to use at least 25-30 grams of fiber per day from various sources.
• Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that maintain intestinal health.
• Choose whole grain products instead of refined: All -grain products contain more fiber and nutrients than refined foods.
• Limit the consumption of processed products, sugar and saturated fats: These products can disrupt the balance of intestinal microbioma and contribute to the growth of harmful bacteria.
• Include fermented products in your diet: Enzymed products, such as yogurt, kefir, sauerkraut and kimchi, are good sources of probiotics.

5. 2. Stress management

Chronic stress can have a negative effect on the intestinal microbia. It can change the composition of the intestinal microbioma, increase the permeability of the intestinal wall and increase inflammation.

• Find the ways to cope with stress: There are many ways to cope with stress, such as yoga, meditation, walking in nature and communication with close people.
• Take time for rest and relaxation: It is important to devote time to rest and relaxation in order to reduce stress.
• Farm up: A lack of sleep can aggravate stress. Try to sleep at least 7-8 hours at night.

5. 3. Physical activity

Regular physical activity can have a beneficial effect on the intestinal microbia. Studies show that physical activity can increase the variety of intestinal microbiomas and improve its function.

• Do physical exercises regularly: Try to engage in moderate physical activity of at least 30 minutes a day most of the days of the week.
• Choose classes that you like: It is important to choose classes that you like, so that it is easier to adhere to a regular training schedule.

5. 4. Rational use of antibiotics

Antibiotics can destroy both useful and harmful bacteria in the intestines, which can lead to dysbiosis and a decrease in the variety of intestinal microbiomas.

• Take antibiotics only as prescribed by a doctor: Do not take antibiotics without need.
• Take probiotics during and after taking antibiotics: Probiotics can help restore the intestinal microbia after taking antibiotics.
• Observe a healthy diet: A healthy diet, rich in fiber, fruits and vegetables, can help support the intestinal microbia during and after taking antibiotics.

5. 5. Maintaining hydration

Enough water consumption is important for intestinal health. Water helps