What are probiotics and prebiotics?

Food is the basis of our health, so it is important to fill it with healthy and beneficial nutrients for the body.Betting on healthy eating will make you healthier, and one of the best ways to enjoy a good diet is to include probiotics and prebiotics.

To be able to balance the microbioma there is nothing better than betting on the growth of bacteria in the body that will protect us to the maximum.And the best food is probiotics and prebiotics, but what are exactly?In this article we will discover it so you can improve your diet and enjoy a healthier and stronger life.

What are prebiotics?

We start knowing what prebiotics are so you can understand how to introduce them healthy in your diet.They are plant fibers that, when they are ingested, stimulate the proliferation of good bacteria in our intestines;Therefore, they act as if they were natural fertilizers.

Where do we find them?Because the truth is that prebiotics live in fruits and vegetables that are rich in carbohydrates and fiber.Hydrates become food for the organism's microbes and, therefore, help them grow and be more abundant.

We can find large amounts of prebiotics in the following foods:

• Fruits

• Vegetables

• Integral cereals

• Legumes

As you can see, prebiotics usually contain an essential element: fiber.Therefore, foods that are rich in fiber and carbohydrates are usually a good source of prebiotics for the organism.

The benefits of prebiotics are the following:

• They manage to increase good bacteria for our body and, specifically, for our colon.

• They help the body absorb better minerals such as iron, magnesium, zinc or calcium.

• They regulate intestinal transit.

What are probiotics?

Now we are going to analyze what probiotics are so you know how to integrate them into your diet.They are different from prebiotics, because they already have living organisms that we eat directly.Therefore, these bacteria will populate our intestinal flora with new healthy and healthy members.

Probiotics can be consumed through foods such as:

• Yogurt

• Kefir

• Chucrut

• Kimchi

• Kombucha

But, also, it can be included through nutritional supplements that we can easily find in specialized pharmacies or stores.

The microorganisms that we ingest with probiotics maintain or increase the microbiota of our body.They are highly recommended to improve our health and that we are more protected against external aggressions.

The benefits of probiotics are:

• Balance our intestinal flora, so it improves the functioning of our digestive system.

• Our defenses increase.

• Improve intestinal transit and treat conditions such as gases or bad breath.

• They help in calcium absorption.

• Produce vitamins B and K.

• A good ally to prevent food allergies and inflammatory diseases of the intestine.

In the event that you want to take probiotics or prebiotics as nutritional supplements, it is important that you consult your doctor before for an expert to analyze your needs and assess whether it is a good option for your health.

Bibliography

De las Cagigas Reig, A. L., & Anesto, J. B. (2002). Prebióticos y probióticos, una relación beneficiosa. Revista Cubana Aliment Nutr, 16(1), 63-8.Olagnero, G., Abad, A., Bendersky, S., Genevois, C., Granzella, L., & Montonati, M. (2007). Alimentos funcionales: fibra, prebióticos, probióticos y simbióticos. Diaeta, 25(121), 20-33.Ros, E. (2003). Prebióticos y probióticos en la regulación del metabolismo de los lípidos. Gastroenterol Hepatol, 26(1), 31-36.