Probiotics and prebiotics for the microbiota: benefits and tips

Probiotics and prebiotics have become popular terms in the world of health and nutrition, but what is their real impact on our gut microbiota? These components have distinct and complementary roles in maintaining a healthy digestive system and strong immunity.

In this article, we will explore in detail what probiotics and prebiotics are, how to tell them apart and how they can benefit us. In addition, we will help you identify the best times to take them and how to select the most effective products on the market.

What are probiotics and how do they help the microbiota?

Probiotics are live microorganisms that, when administered in adequate amounts, confer health benefits to the host. They are found in foods such as probiotic yogurt and other fermented products.

These beneficial microorganisms help maintain the necessary balance in our gut microbiota, which is the collection of bacteria that reside in the digestive tract. An imbalance in this microbiota can lead to digestive and overall health problems.

Probiotics work to improve the intestinal barrier, compete with pathogens for nutrients and attachment sites, and stimulate the body's immune response. In addition, they help improve digestion and nutrient absorption.

The importance of probiotics is reflected in their ability to treat and prevent certain diseases, including irritable bowel syndrome, infectious diarrhea and antibiotic-associated diarrhea.

It has been observed that fourth-generation probiotic technology has enabled the creation of more effective and targeted formulations.

Benefits of prebiotics for your intestinal health

Prebiotics are non-digestible food components that act by nourishing the growth and activity of beneficial microorganisms in the colon. They are present in foods such as whole grains, fruits and vegetables.

Improving the microbiota with probiotics and prebiotics is a process that is favored by the presence of prebiotics, since they serve as “food” for the good bacteria, promoting their multiplication and activity..

Some of the most relevant benefits of prebiotics include:

• Improvement of intestinal transit and stool consistency.
• Reduced risk of gastroenteritis and inflammatory bowel diseases.
• Enhancing the absorption of minerals such as calcium and magnesium.
• Contribution to blood sugar regulation and appetite control.

In addition, prebiotics play an important role in the production of certain short-chain fatty acids that are vital to the health of colon cells.

Key differences between probiotics and prebiotics

Understanding the difference between probiotics and prebiotics is essential to knowing how and when to use each.

Probiotics, as mentioned, are live bacteria that are actively added to the microbiota. On the other hand, prebiotics are substances that feed those bacteria already existing in the body.

It is important to note that not all bacteria in fermented foods are probiotics, and not all fibers or carbohydrates are prebiotics. For a bacterial strain to be considered probiotic, it must have scientific evidence to support its health benefits.

As for prebiotics, they must be selectively fermented by beneficial bacteria and must not be digested in the upstream sections of the intestinal tract.

Therefore, while probiotics replenish or strengthen the microbiota, prebiotics nourish and stimulate the growth of that microbiota.

When is the best time to take probiotics?

The ideal time to take probiotics can vary depending on the purpose and type of probiotic used. However, some general tips include:

1. Taking probiotics on an empty stomach or before meals may improve their survival as they pass through the digestive tract.
2. If taking antibiotics, it is advisable to consume probiotics a few hours after the medication to prevent them from being destroyed.
3. In cases of digestive disorders, it is preferable to consult with a health professional to determine the best time and proper dosage.

It is vital to read the manufacturer's directions as some formulations may require specific conditions of consumption.

Selecting the best probiotics and prebiotics on the market

To choose effective probiotics and prebiotics, several factors need to be considered:

• The probiotic strain included in the product and its scientific evidence for gut health.
• The number of CFU (colony forming units) and their viability until the date of consumption.
• The quality of the prebiotics, preferring those that come from whole and natural foods.
• Check that the product has good manufacturing standards and is from a reliable source.

Considering the use of supplements that combine both probiotics and prebiotics, known as synbiotics, can be an effective strategy.

How do probiotics and prebiotics support your immunity?

Immunity and gut health are closely connected. A large percentage of the immune system is found in the digestive tract, so maintaining a balanced microbiota is critical.

Probiotics can support the production of antibodies and the activity of cells such as lymphocytes and macrophages, which are essential in the immune response. In addition, some studies suggest that they may help reduce the duration and severity of respiratory infections.

For their part, prebiotics, by promoting healthy bacteria, can help improve the intestinal barrier and reduce inflammation, which is beneficial for immunity.

A diet rich in fermented foods and dietary fibers can be a good start to integrate probiotics and prebiotics into daily life, thus strengthening our immune system.

Frequently asked questions about probiotics and prebiotics

Which probiotic is good for the microbiota?

Probiotics recommended for a healthy microbiota include strains such as Lactobacillus and Bifidobacterium. These strains are known for their ability to support a healthy digestive system.

Choosing an appropriate probiotic should consider individual factors and health goals. It is advisable to consult a specialist for personalized recommendations that fit the needs of each gut microbiota.

What are the best prebiotics and probiotics?

The best prebiotics are usually found in foods rich in fiber, such as garlic, onions and bananas. Probiotics, such as Lactobacillus acidophilus and Bifidobacterium lactis, are highly effective and can be obtained through supplements or fermented foods.

Selecting quality products is crucial to ensure effective incorporation of these microorganisms into the diet.

What happens if I take probiotics and prebiotics?

The combination of probiotics and prebiotics can significantly improve gut microbiota health, digestion and immunity. However, supervision by a healthcare professional is recommended before beginning any supplementation.

This synergy between probiotics and prebiotics may be key to maintaining good gut and overall health.

Which are prebiotics or probiotics better?

This is not a versus between prebiotics and probiotics, but rather understanding how the two complement each other to maintain gut health. Including a diet rich in both is ideal for maintaining a balanced microbiota and promoting digestive and overall wellness.

Here is a very informative video about probiotics and how they can improve your gut health:

We hope this article has provided you with valuable information to better understand how probiotics and prebiotics for the microbiota can be allies on your path to optimal health. Remember that a balanced diet and the advice of health professionals are your best tools to take care of your well-being.

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