Probiotics have become another part of the food and pharmaceutical industries. Both the foods like probiotic supplements They can help us improve our health, especially the health of our gastrointestinal system. However, to make good use of these, it is important to better understand their mechanism and
First of all, a definition. Probiotic foods are those that contain live microorganisms that allow us to maintain the body’s normal microbiota in good condition, that is, the “good bacteria.” We can also find probiotic supplements, which fulfill the same function of providing us with bacteria that help our body perform its functions.
A typical example of a probiotic food it’s usually yogurtbut there are more examples among the fermented productssuch as sauerkraut (fermented cabbage), miso, some preserves, kefir and some cheeses. You can also find enriched products to convert them into probiotics, in addition to the aforementioned supplements.
What about prebiotics? It can be a source of confusion: probiotics and prebiotics have similarities beyond the name. Both help us regulate our microbiome, but they do it in different ways.
Prebiotics are foods that provide nutrients to our microbiota to improve its balance. Dietary fiber is the main prebiotic nutrient, since our body does not digest it itself, but the microorganisms in our intestinal system do. Examples of prebiotic foods They are whole grains; fruits such as apples and bananas; or vegetables such as onion and garlic. Inter alia.
Returning to probiotics, we must also keep in mind that not all probiotics are the same. This is not surprising if we take into account the countless bacteria that live in our body and the enormous diversity among them.
We can divide the probiotics depending on the species to which the bacteria they contribute belong. These species in turn They usually belong to two genders which are probably familiar to us by name: Bifidobacterium and Lactobacillus.
Within the genre Bifidobacteriumwe can find species like B. animalis, B. Brief, B. lactis either B. longum. Bacteria of these species can be found, for example, in products such as yogurt. Among the properties attributed to them are the improvement of the digestive process and protection against pathogenic microorganisms such as bacteria and fungi. It is also attributed anti-inflammatory capabilities to some of the strains.
Among the bacteria of the genus Lactobacillus we can highlight L. acidophilus and L. reuteri. It is also assigned to these bacteria protection against the proliferation of other microorganisms in our body and improves our digestion. Some strains of L. reuteri They are used, for example, to prevent diarrhea caused by the consumption of some antibiotics.
Limited evidence
However, there is still little we know about how these foods and supplements act in our body, as well as its real effect on our health. Nowadays science seeks Possible benefits of probiotics could include fighting atopic dermatitis and hypercholesterolemia, and even helping us lose weight. The degree of scientific evidence is limited: there is still much to study regarding these impacts.
Talk about the benefits and risks of probiotics in general is complicated. We have addressed some of the potential benefits of probiotic foods and supplements, but we must remember that the benefits They always depend on the type of bacteria they contain.. We must also remember that the scientific evidence that supports the consumption of
Something similar happens with the possible risks of probiotics. Although we have been living with many of these bacteria for millennia, a compromised immune system could cause us problems with certain strains. However, this risk is more theoretical than real.
The main risk may be, today, wasting our money on products that offer benefits other than those we are looking for. Or perhaps also that the consumption of these products leads us to neglect more important eating habits.
The number of bacteria in our body is counted in billions. What’s more, the number of microorganisms in our body exceeds the number of cells that have emerged as our own, those that share our genetic material.
Our microbiota lives beyond our gastrointestinal system: our skin and our mucous membranes also have their guests that sometimes help fulfill vital functions and sometimes they protect us from pathogens, from unwanted microorganisms.
This microbiome is essential for our health and well-being, but we are still exploring how we can protect it and promote its activity when necessary.
If we are considering the consumption of probiotics, it is advisable to first identify the problem we want to solve or the aspect of our health that we want to improve. Then we must consider which bacteria can help us and what level of evidence we have that their dietary consumption can help us solve the problem. Finally, we can look for what food products contain these bacteria or, failing that, what supplements we can find.
In Xataka | What is xanthan gum, the thickening additive that replaces gluten: how it is used and nutritional value
Image | b1-photo
Add Comment