It is obvious that we are becoming more and more aware of our diet and what it entails. intestinal flora wave microbiota These are terms that more and more people are becoming familiar with; digestive health has gradually become a central part of a healthy diet, and probiotics are often brought up in this conversation. More specifically, they are live microorganisms—such as bacteria and yeast—that provide health benefits when consumed. They are found naturally in some fermented foods, added to certain food products, or available as dietary supplements.
THE probiotics They work primarily in the digestive system, where they can affect the gut microbiome. This microbiome is made up of many microorganisms – mainly bacteria – that normally live in the large intestine. When a person eats or drinks enough probiotics, they help protect the digestive system from harmful microorganisms, improve digestion and intestinal function, among other health benefits. With this in mind, many will wonder whether it is worth trying to actively incorporate probiotics into our diet or whether it is just another food marketing strategy. Here are some of its benefits:
- Antibiotic-related diarrhea improves: Antibiotics, such as erythromycin and penicillin, can kill beneficial microorganisms that live in the digestive system and cause diarrhea. Some strains of probiotics, such as LGG and Saccharomyces boulardii may help reduce the risk of foodborne diarrhea antibiotics in people under 65, but not in older people. Probiotics are most effective when people start taking these products within two days of the first dose of antibiotics.
- Inflammatory bowel disease: Inflammatory bowel disease is a type of chronic disorder that includes ulcerative colitis and Crohn’s disease. People with inflammatory bowel disease often experience diarrhea, stomach pain, or blood in the stool, symptoms caused by chronic inflammation of the digestive system. Taking probiotics along with medications may slightly reduce symptoms of ulcerative colitis, but it does not appear to help people with the condition. Crohn’s disease.
- Irritable bowel syndrome: Irritable bowel syndrome is a common disorder that causes frequent stomach pain and discomfort, bloating, changes in stool frequency, and diarrhea or constipation. The causes are unclear, but people with this syndrome may have too many “bad” microorganisms and too few “good” microorganisms in their gut. Taking probiotics may reduce symptoms of irritable bowel syndrome. However, the effects vary depending on the probiotic strain used, the duration of use, and the symptom being treated.
- Against atopic dermatitis: Atopic dermatitis is a skin condition that primarily affects children. A person with atopic dermatitis tends to have dry, itchy skin that oozes when scratched, and red rashes that come and go. According to the National Institutes of Health (NIH), some studies have shown that taking probiotics during pregnancy and childhood may reduce the risk of developing atopic dermatitis and reduce the severity of dermatitis symptoms. However, the effects vary depending on the probiotic strain used and whether it is taken during pregnancy, infancy, or both.
- Hypercholesterolemia: Very high levels of cholesterol in the blood (a condition known as hypercholesterolemia) and the buildup of cholesterol on artery walls can block blood flow to the heart and increase the risk of heart disease. Some studies have shown that probiotics, such as lactobacillus and acidophilus, slightly reduce cholesterol levels. cholesterol total and lipoprotein low-density lipoprotein (LDL or “bad”) cholesterol. However, other studies have found no benefit. More research is needed to understand the effect of probiotics on blood cholesterol.
Seven Foods That Contain Probiotics
Fortunately, probiotics are present in many common foods of the Mediterranean diet, so we won’t have to make much effort to incorporate them. Even so, remember that it’s important to consult your doctor about any radical changes you make to your diet:
- Yogurt: Yogurt is the natural source of probiotics par excellence. To obtain this food, bacteria such as S are necessary.streptococcus thermophilus And Lactobacillus bulgaricusresponsible for the fermentation of lactose lactic acidwhich gives yogurts their characteristic texture and rich flavor. These microorganisms, as well as others that can be added during natural or artificial processes, can be very useful in improving the state of the intestinal microbiota.
- Kefir: It may look like yogurt, but its fermentation process varies considerably. Kefir fermentation time requires more steps and has a longer duration – between 14 and 18 hours –, which affects its organoleptic properties, but also its microorganism load. It should be noted that these groups of yeasts They are not present in typical yogurts.
- Sauerkraut: Sauerkraut – or sauerkraut in German – is a food originating from Germany that has great health benefits. It is a fermented cabbagewith a very characteristic flavor. Sauerkraut is a fermented food that may contain probiotic agents that prevent the multiplication of the Clostridium difficile bacteria, which causes intestinal imbalances, leading to diarrhea, among other digestive problems. Sauerkraut is also rich in vitamin C and iron, which support a healthy immune system.
- Kimchi: Korean kimchi is a type of ferment made from Chinese cabbage. It is renowned for both its flavor and its properties. Fermented foods are great allies of our microbiota. It is true that they are not miraculous, but they can give us a helping hand to maintain balance.
- Tempeh: There are many other foods rich in natural probiotics that are neither dairy nor cabbage-derived. Tempeh is a product made from soybeanswhich are layered and fermented. Tempeh is an excellent example of a probiotic, since in this case it is a product of the natural and controlled fermentation of soybeans. The main fermenting agents of the substrate belong to the genus of fungi Rhizopusgenerally of the species Rhizopus oligosporus either Rhizopus oryzae. Although it may seem surprising, the white part that we observe in tempeh and which gives it its block shape corresponds to the mycelium or growth of said mushrooms.
- Miso: Miso is a paste, rather unsightly in appearance, traditionally made from soybeans and sea salt. Its most well-known use in Western regions is miso soup, but it is also very useful for seasoning dishes with noodles, tofu either vegetables. Miso production involves a two-step fermentation: first a mold is inoculated, such as Aspergillus oryzaeon a substrate to make koji. A further fermentation, this time carried out by bacteria and yeast, takes place when the koji is added to a puree of salt and soybeans. Surprisingly, this process can take 2 to 3 years. With all the steps and the intense fermentation involved, it is not surprising that miso is a food very rich in natural probiotics.
- Kombucha: Kombucha is a fermented drink that is increasingly popular for its properties and its marketing in department stores. This tea is produced from the fermentation of tea substrate and fructose by a mixture of symbiotic microorganisms called SCOBY (Symbiotic Culture of Bacteria and Yeast). This drink contains living communities symbiotes of different species of yeast and acetobacteria. In addition to its nutritional potential due to its high probiotic content, kombucha can be adapted to the palate of any user, since it is possible to add syrups and juices in order to sweeten it, although it is always better to avoid sugars if the drink is expected to be healthy.
