In recent years, concepts related to intestinal health have become very relevant in our society. More and more people are looking for ways to improve their well-being through food, and terms such as probiotics y prebiotics They often appear in expert recommendations. However, we often do not fully understand what they are or how they differ. Throughout this article, we will resolve all your doubts, exploring not only the differences between the two, but also their benefits, sources and how to integrate them into our daily lives.
What are probiotics?
probiotics are live microorganisms which, when consumed in adequate quantities, provide benefits to intestinal health. These microorganisms are housed in our intestinal microbiota, helping to keep it balanced and functioning properly. An imbalance in this microbiota can lead to problems such as irritable bowel syndrome, infections by Candida or intestinal inflammation.
Natural sources of probiotics
The fermented foods are some of the best natural sources of probiotics. In this category we find products such as yogurt, kefir, miso, sauerkraut, kimchi and kombucha. These foods are characterized by containing probiotic cultures. live bacteria that benefit our microbiota. However, it is important to verify that they are unpasteurized products, since heat can destroy beneficial bacteria.
Although fermented foods can contribute to intestinal balance, sometimes it is necessary to resort to probiotic supplements. We must be careful when choosing these products, verifying that they offer a good amount of live bacteria and are formulated specifically for our health needs. If you are unsure which to choose, consult a health specialist.
What are prebiotics?
Prebiotics, on the other hand, are not living microorganisms, but indigestible components of food, mainly soluble fibers, which serve as food for the beneficial bacteria in the intestine. They are found mainly in plant foods and are essential to ensure a suitable environment for probiotics to thrive.
Sources of prebiotics
Foods rich in prebiotics include garlic, onions, leeks, asparagus, artichokes, bananas, apples and whole grains such as wheat and oats. They are also found in vegetables like soybeans and chickpeas.
These foods contain compounds such as fructooligosaccharides (FOS), inulin y resistant starch, which are not digested in the upper gastrointestinal tract, reach the colon where they ferment and feed beneficial bacteria.
Key differences between probiotics and prebiotics
Although the terms probiotics and prebiotics sound similar, their function is completely different. While the probiotics are live microorganisms that colonize our intestine, the prebiotics are food that these beneficial bacteria need to live and multiply. Their combination is synergistic and key to maintaining a healthy intestinal ecosystem.
A related concept is that of the symbiotic, which are nothing more than products that combine probiotics and prebiotics to obtain amplified benefits. These products are designed to restore and maintain the balance of the intestinal microbiota in a more comprehensive way.
Why is it important to take care of our intestinal microbiota?
The gut microbiota is made up of trillions of microorganisms, and its balance is essential for our overall health. An imbalance in this bacterial community can negatively impact digestive function, the immune system, and even mood.
Recent studies have shown that a healthy gut is associated with better nutrient absorption, increased regulation of the immune system, and a reduced risk of developing inflammatory diseases. Incorporate foods rich in probiotics and prebiotics to our diet can make a big difference.
Benefits of probiotics and prebiotics
Among the multiple expected benefits Probiotics and prebiotics include:
- Improved digestion: They help break down food and facilitate absorption. essential nutrients.
- Strengthening of the immune system: By maintaining the balance of the intestinal microbiota, the body's response to pathogens is enhanced.
- Preventing constipation: Both probiotics and prebiotics play a key role in regulating intestinal transit.
- Reduced inflammation: They contribute to a lower risk of inflammatory diseases and relieve disorders such as diarrhea.
In addition, adopt Healthy Habits reducing stress, avoiding excessive consumption of sugars and processed foods, and exercising regularly also promotes a balanced microbiota.
Integrating probiotics and prebiotics into our daily diet not only improves digestive health, but has a positive effect on our entire body. Their combination ensures a balanced intestinal environment, ideal for absorbing nutrients and strengthening our defenses.