I discuss here on the best probiotic and how to choose a probiotics supplement for your health? And how to help probiotic in daily life.
According to a study by the American Federation of Gastroenterology; the term probiotic is used to designate bacteria that have beneficial effects for humans. In addition, they add that as probiotic microorganisms, mostly, although not exclusively, bacteria of the Lactobacillus and Bifidobacterium type are used, in addition to highlighting that the number of probiotic foods made available to consumers is increasing.
To learn more about the types of probiotics and how they act, keep reading.
What Do We Understand by Probiotics?
The professionals explain that the intestinal imbalance can be recovered in different ways, such as providing external microorganisms with beneficial properties,i.e., probiotics.
Specifically, these are living organisms that, ingested in adequate quantity, have a beneficial and healthy effect on the organism. They can be found in different ways, so fundamentally there are two types.
As part of the food composition: an example is a yogurt that is milk fermented with lactic bacteria (Streptococcus thermophilus and Lactobacillus bulgaricus or acidophilus) or as a food supplement that contains various bacterial strains selected and beneficial to regenerate intestinal flora.
Probiotics have a beneficial effect on our health if we ingested them well and properly. The main ones are yeasts, lactobacilli, and bifidobacteria, which have the status of nutritional supplement, or that are naturally present in fermented dairy products.
On the one hand, they fight and prevent certain diseases, such as irritable bowel syndrome, cancer, candidiasis, hemorrhoids, and urinary infection. While one of its main functions is to improve digestion. Thanks to this, probiotics help fight possible intestinal problems, such as constipation and diarrhea.
On the other hand, one of the important benefits that it brings is the increased absorption of nutrients, in addition to strengthening and protecting the immune system, to fight viruses and protect the defenses of our body. This prevents bad bacteria from entering the intestine.
Another benefit to note is that it helps digest lactose, and prevents other problems we may have in the body, such as hypertension or obesity, in addition to food intolerances.
The Best Probiotics You Can Consume On a Daily Basis
Next, we present in which foods you can find different types of probiotics to add them to your diet.
Kefir is cow's milk or fermented goat's milk. It has an acidic taste and feels great thanks to its fermentation process; this is when the presence of the original milk sugar is reduced to the maximum.
You can consume liquid kefir or in granules; it is a highly recommended option for your breakfasts. It is one of the richest foods in living microorganisms, capable of strengthening and taking care of the health of our intestines, digestive problems, bone problems and it is a good alternative for lactose intolerant.
If we consume kefir on a regular basis, we will eliminate the pathogenic bacteria that populate the intestine. Many times, they are responsible for causing gastroenteritis.
We could say that, after kefir, sauerkraut is the second most beneficial food for our bacterial flora. Sauerkraut is cabbage or fermented white cabbage, rich in lactobacillus and bifidobacterium.
This food improves the intestinal flora, restores the pH of the small intestine, takes care of our digestion and allows us to absorb nutrients better. Fermented cabbage is rich in vitamin A, B1, B2, C, and minerals such as iron, calcium, phosphorus, and magnesium.
3.Sweet and sour cucumbers
Pickles, in general, are an important source of probiotics. In particular, sweet and sour cucumbers are an important source of beneficial bacteria, which contribute to digestion. It is always advisable that they are made by hand in order to make the most of probiotics. However, caution with this food is important as it is highly acidifying.
Miso, which in Japanese means "source of flavor", is a fermented seasoning that gives a great contribution of flavor to meals. It is a thick paste of brown, white, red or yellow color with a salty and somewhat bitter taste that has its origin in 7th-century China and then spread to Japan until it reached the West. Its most common use is soups but it is also used for salads, vegetables, and sauces.
One of the virtues attributed to miso is the longevity that awakens its habitual consumption. Today we know that it is due to its probiotic effects and the enzymes present in it. The microorganisms that develop in this process have a very favorable effect to regenerate the intestinal flora and the enzymes contained in the miso facilitate the digestion of food.
Tempeh, traditional in Indonesia, is a food that is produced based on fermented soybeans, presented in the form of cake or nougat and has an important supply of probiotics and proteins (mainly B12) necessary in the diet.
In vegan diets, it is one of the best substitute foods for meat and tofu. It can be prepared sauteed, baked and can even be eaten in a salad. If its preparation is adequate, it is usually low salt, which also gives a good dietary alternative for people with heart failure.
Types of Probiotics
Probiotics, administered in an appropriate dose, reinforce our health, both digestive and immune. Each type of probiotic has a different property, so the importance of knowing each one a little more. These bacteria can be consumed through food or through supplements if we face a situation where the needs are higher.
We need to know how to choose the best probiotic for each situation. Probiotics differ according to:
- The gender,
- The species, and
- The strain
The most commonly used genera belong to lactic acid bacteria, such as Lactobacillus, Bifidobacterium and Streptococcus, but the yeast Saccharomyces cerevisiae and others are also used as probiotics.
Characteristics of Probiotics
Before choosing a probiotic supplement we must ensure that it is safe and healthy. Here are some keys to guaranteeing the quality and therapeutic effect of the probiotic. This one must:
- They must have biological security, i. e., be safe and harmless under any circumstance for the human being.
- Contain organisms resistant to the degradation of stomach acids, bile, and enzymes to survive throughout the entire gastrointestinal transit.
- Being able to adhere to the intestinal epithelium.
- Being able to colonize and grow in the gastrointestinal tract.
- Being able to inhibit the growth of pathogenic bacterial organisms.
- Depending on the probiotic, it must be stored and transported under refrigeration to protect against loss of efficacy.
Studies have shown that different strains of probiotics offer different benefits to human health. Some have been described to prevent diarrhea linked to the consumption of antibiotics, to treat inflammatory bowel or vaginal diseases, alterations in immunity, including to prevent atopic dermatitis or to treat atopic eczema, rheumatoid arthritis, liver cirrhosis or to lower the cholesterol.
Although in general, the most consolidated clinical evidence in favor of probiotics is related to its use in improving bowel health and stimulating immune function. The intestine is the organ related to the most important immune function of the organism. Probiotics have an effect on intestinal bacteria by increasing the number of beneficial bacteria and decreasing the population of potentially pathogenic microorganisms.
At the intestinal level, probiotics digest food and compete with nutrient pathogens, modify the conditions of the environment to create an unfavorable environment for pathogens, increase the function of the intestinal barrier and modify toxins of pathogenic origin.
Probiotics and Immune System
If what we need is a support for the immune system, it will be important to consider some of the following strains of probiotics:
Bifidobacterium Lactis (HN019): This strain helps modulate some aspects of the immune system in adults.
Bifidobacterium Lactis (Bb-12): Restores intestinal flora in children, relieves and decreases flatulence, diarrhea, and constipation. It also increases the immune response in children. A study has shown that its administration in pregnant mothers along with Lactobacillus Rhamnosus, improves the development of the fetus.
Lactobacillus Acidophilus (NCFM): Maintains and restores the health of the microflora in the digestive system, of the vaginal flora and supports the immune system, inhibiting different pathogenic bacteria.
Lactobacillus Reuteri: Present in breast milk, this strain protects the baby from infections through the immune system.
Lactobacillus Rhamnosus: Decreases the incidence of gastrointestinal, respiratory infections and also diarrhea associated with the consumption of antibiotics. It has also been seen to reduce the incidence in children of developing eczema and in children with atopic conditions including rhinitis and food allergy.
Lactobacillus Plantarum (CECT7315 and CECT7316): They have an immunostimulatory effect that helps prevent infections and contribute to a better clinical evolution. In addition, they improve the response to the flu vaccine in the elderly.
Probiotics and Digestive System
If what you need is a support for the digestive system, it will be important to consider some of the following strains of probiotics:
Lactobacillus Rhamnosus: It has been shown to reduce the severity and duration of acute infectious diarrhea in children. As well as for the prevention of diarrhea in adults and in pediatrics. It has also been seen to reduce pain associated with irritable bowel symptoms in children.
Bifidobacterium Lactis (Bl-04) and Lactobacillus Paracasei (LPC-37): In a study together with 2 more strains, they showed that they restored the intestinal flora during and after antibiotic treatment.
Lactobacillus Casei (DN-114001): They are used in fermented milk together with other probiotics as adjuvant therapy to the eradication of Pylori.
Saccharomyces Cerevisiae (Boulardii): This is a fungus that inhibits the growth of pathogenic bacteria and also for diarrhea associated with antibiotics, both in adults and children.
Lactobacillus Plantarum (299v): In addition to its antioxidant activity, it helps maintain intestinal permeability, i. e., the nutrient absorption barrier. It also helps in the treatment for irritable bowel syndrome, reduces the feeling of swelling, flatulence, diarrhea or constipation and relieves gastrointestinal pain and inflammation.
Bifidobacterium Infantis (35624): They can improve pain and relieve some symptoms of irritable bowel syndrome. It also prevents enterocolitis and also belongs to the group of bacteria that produce B vitamins and digestive enzymes.
Not all probiotics are the same or offer the same therapeutic action. Its guidelines should always be recommended by a health professional and always as a complement to a balanced diet.