Probiotic and Prebiotic
What is Probiotic?
Probiotics can be defined as beneficial microorganisms that contribute to the protection of body health. It appears to have many beneficial effects on the body, from the regulation of the digestive system to increasing immunity. Useful bacteria that live in the intestines; it can help prevent or prevent disease progression. Probiotics help increase these beneficial bacteria in the intestines and decrease harmful bacteria.
They also affect the maintenance and regeneration of the bacterial balance in the intestinal system. In order for probiotic microorganisms to be beneficial for the body; It should not show toxic effects, be resistant to stomach acid and bile water, be able to cling to the intestinal cell epithelium, be temporarily colonized in the gastrointestinal tract and adapt to the natural intestinal flora.
What is Prebiotic?
Prebiotics are called nutrients that can reach the intestines without being digested, stimulating the reproduction and activity of beneficial bacteria here. It is the most prominent features that they do not digest in the small intestine and ensure the growth of microorganisms. Thanks to these properties, they also affect health positively. Prebiotic food; They are products that contain prebiotic substances.
Vegetables: Leek, Jerusalem artichoke, Okra, Artichoke, Celery, Tomato, Onion, Garlic, Asparagus, Mustard Plant.
Legumes: Beans, lentils, peas, chickpeas.
Whole grains: Whole wheat, oats, black wheat, barley, whole wheat rice
Oil seeds: Walnut, almond, hazelnut, linseed
Why Are Probiotics Important in the Intestine?
The microorganism community found in the intestines is called intestinal flora. Bacteria, viruses and yeast form the intestinal flora; however, most of the flora is bacteria. The intestinal flora has many functions and functions like an organ.
The beneficial bacteria found in the intestinal flora are responsible for the production of vitamin K and some B vitamins. They are effective in converting dietary fiber taken with nutrients into short chain fatty acids that are involved in metabolic functions. Probiotics are also effective in stimulating the immune system. In this way, they prevent harmful substances entering the body from spoiling health.
Effects of probiotics on body health:
Reduces the risk of diarrhea: Diarrhea is one of the most important causes of illness and death in developing countries, especially for children under 5 years old. In studies conducted for the treatment of diarrhea, the use of probiotics has been shown to reduce the risk of diarrhea.
Contributes to lactose digestion: According to researches, lactose digestive disorder is thought to affect a large part of the world's population. It has been observed that individuals with lactose digestive disorders absorb yoghurt more easily than milk and digest it. The reason for this is thought to be the bacteria in yogurt.
It is protective against constipation: Studies have shown that beneficial probiotic bacteria have positive effects in treating constipation and relieving symptoms.
Protects against colon cancer: Probiotic bacteria can reduce cancer risk by preventing cancer-causing factors.
The beneficial bacteria that decrease as a result of antibiotic use increase again: Long-term use of prescription antibiotics may decrease the number of beneficial bacteria in the intestines. Probiotics help increase intestinal bacteria varieties after antibiotic use.
Food allergy protection: They are effective in reducing allergic symptoms, as they help increase immunity and reduce inflammation in the intestines.
Which Foods Contain Probiotics?
Yogurt: The best known probiotic source is food. Thanks to the beneficial bacteria it contains, it protects the digestive system health.
Kefir: Kefir terms of consumption based on the 3000 year forward has emerged first in Turkey and Russia. Kefir, a dairy product, is formed as a result of milk's fermentation by bacteria. It looks like yogurt; however, due to the presence of more bacteria in the fermentation stage, the probiotic rate is higher than yogurt.
Pickles: It is the most known food as a source of probiotics and is rich in beneficial bacteria.
Misso: A Japanese soup that is famous worldwide. Fermented soybeans are prepared by adding some hot water with rice or barley. Then it is passed at the fermentation stage. This fermentation period ranges from a few days or years.
Pomegranate syrup, vinegar, boza and turnip are among other foods that are probiotic sources.
