Exploring the Benefits of Incorporating Probiotics

You've likely come across the terms "probiotics" and "microbiota" frequently in various media, from food advertisements to scientific forums.

Both concepts are closely related and may cause confusion. What does the term "intestinal microbiota" actually mean? And what exactly are probiotics? Are they the same as prebiotics? How do they impact our health?

You may have heard that yogurts are a source of beneficial bacteria or probiotics, but you might also think that foods with probiotics can be expensive or hard to find.

DEFINING PROBIOTICS

To clear up any confusion about these "little creatures," let's start by defining the intestinal microbiota. This term refers to the billions of microorganisms that stably reside in our intestines, mainly in the last section known as the large intestine or colon. These bacterial cells can encode up to 10 million genes, and the composition of our microbiota, unique to each individual, depends on various factors, with nutrition being one of the most influential.

On the other hand, probiotics are "live microorganisms (bacteria or yeasts) that, when consumed in adequate amounts, produce beneficial effects on health." It's important to differentiate them from prebiotics, which are indigestible ingredients in foods, mainly of plant origin, that promote the growth of "beneficial" bacteria.

In summary, probiotics are the "good" microorganisms we ingest through our diet, while prebiotics provide them with food. Both should go hand in hand for optimal benefits.

BENEFITS OF PROBIOTICS

The positive effects of probiotics on health are mainly related to the production of short-chain fatty acids, such as acetate and butyrate. These "good" microorganisms offer significant benefits, including:

Defense against infections: They help combat pathogenic viruses and bacteria, reducing the risk of diseases.
Improvement of digestive functions: They participate in enzyme synthesis, preventing digestive and gastrointestinal problems like diarrhea.
Maturation of the immune system: They contribute to strengthening our defenses against viruses and other unpredictable threats to our health.
Relief of systemic inflammation: They generate metabolites with anti-inflammatory effects, such as butyrate.
Recent studies suggest that probiotics may protect against certain types of cancer, lower cholesterol, and improve central nervous system functions, even aiding in the fight against obesity.

WHERE TO FIND PROBIOTICS

These beneficial bacteria are naturally found in fermented foods such as yogurt or kefir, as well as in pickled vegetables in water and salt, like sauerkraut, and in fermented beverages. To ensure dosage and viability, dietary supplements are a practical and effective option, offering selected strains and optimal concentrations.

It's crucial to remember that the consumption of probiotics should be accompanied by sources of prebiotic substances, found in vegetables, fruits, nuts, tubers, and seeds, so that the microorganisms can establish themselves in our intestines lastingly.

IN SUMMARY

The health of our intestine and the unique composition of our microbiota are fundamental to our overall physical and mental well-being. Combining a balanced diet rich in antioxidants with daily physical activity and the inclusion of probiotics in our diet is the ideal recipe to face daily challenges.

Prioritize fresh foods, avoid processed and sugary products that lack nutrients. If necessary, incorporate dietary supplements according to your needs to strengthen your defenses and maintain a healthy microbiota.

Today, the intestine is recognized as our "second brain," so daily care through proper dietary habits is essential for our overall health.