Why should we take probiotics for the health of our intestines?
Probiotic: It is a word that means ‘for life’. They are microorganisms that benefit by making the intestinal flora more uniform. In fact, they are friendly bacteria that cover the surface of our intestines and have a direct effect on our intestinal health. In addition, these bacteria also contribute to the production of vitamins such as vitamin K and vitamin B. There are over 100 trillion bacteria in our guts. Increasing the number of those who are friends with them affects our health positively in many ways because of our intestinal health. But what is valuable is that probiotics can reach our intestines while being digested without being affected by stomach acid.
What are probiotic sources?
Probiotics are commercially available in nutritional supplement forms as well as naturally found in fermented foods. Naturally found foods are foods that are formed by fermentation, such as yogurt, cheese, kefir, ayran, pickles, turnips, boza, tarhana. Commercially, it can be found as an addition to ready-made products such as yoghurts, baby foods, breakfast cereals. Or there are forms that are sold directly in pharmacies as sachets or capsules. The use of nutritional supplements sold as sachets and capsules in this form is valid. For this reason, it can be used by any age group from birth, except for special cases.
Without prebiotics, it would be difficult to benefit from probiotics
Prebiotics: These are the nutrients that allow the proliferation and survival of these friendly bacteria, namely probiotics, in our gut. Especially inulin, froctooligosaccharides, galactooligosaccharides are fiber types that are suitable prebiotic sources. In vegetables, chicory, artichoke, cherries, asparagus, celery, onion, garlic, leek, tomato, mustard plant; apples, strawberries, bananas in fruits; Lentils, beans from legumes, flaxseed from oilseeds, walnuts, almonds are among the best prebiotics. Peribiotics have also been added commercially in forms of inulin or nutritional supplements such as baby foods, breakfast cereals, and enteral products.
Why are probiotics, prebiotics so valuable?
Because today, it has been started to be revealed by research that the unhealthy intestines are not only constipation but also a precursor of many diseases.
Our intestines began to be accepted as an organ that can manage itself with the many hormones and enzymes it secretes.
Studies have stated that the reason why the gut microbiota resembles an organ is that it affects food intake, power stability and, precisely, the control of body load. Today, it has been revealed that not only constipation, diarrhea and gas complaints are the cause, but also intestinal disorders are the basis of many diseases from the immune system to skin diseases, from insulin resistance to colon cancer, especially from asthma to allergic reactions in children. In particular, studies have begun to reveal that health problems such as obesity, insulin resistance, and fatty liver are related to intestinal health. Therefore, it is recommended that those with such health problems should definitely enrich their diets in terms of probiotics and prebiotics.
What affects the health of our intestines?
One of the most valuable factors on the intestines is the state of nutrition. Intestinal health is at the heart of our proposition as ‘absolutely eat pulp’. Of course, not only nutrition affects the health of the intestines. In fact, there are many factors, from the mode of delivery to the drugs taken. It is stated that giving birth normally causes babies to be born with a healthier intestinal flora at birth. Apart from these, the use of antibiotics, too much tension, and lack of physical activity are among the factors that negatively affect our intestines.
How should we eat for a healthy gut?
Taking plenty of fiber is effective from bowel movements to blood sugar regulation. For this reason, we need to get enough fiber for a healthy intestine. So where does he find the pulp? It is abundant in vegetables and fruits, legumes, whole grains. The meat cluster does not contain pulp. Consuming plenty of water again will increase our bowel movements. However, eating too much, consuming too much processed meat, eating too much fat, eating one-sided, and living sedentary are among the factors that negatively affect our intestinal health. We should be careful to consume foods containing probiotics and prebiotics on a daily basis.
What should we add to our diet for probiotic and prebiotic contribution?
An average of 5 servings of vegetables and fruits per day (especially onions, garlic, leeks, cabbage, artichokes, bananas, strawberries, pickles with low salt)
1-2 legumes per week (if you want as a meal or for your salad)
Every day yoghurt or its derivatives (home yoghurt has more probiotic properties than ready-made yoghurts, but it can be used in yoghurts with added probiotics. Or it can be replaced with kefir or ayran)
Definitely plenty of water
