Probiotic foods: what they are, what they are needed and how to include them in the diet

Probiotic foods are particularly important for the health of the intestine and, therefore, should not be excluded from the diet

Probiotic foods are those who have living microorganisms in their composition and when administered in correct quantities, they are beneficial to health. The intestine is the most beneficial, since the benefits are particularly important for your microbiota.

Since they have these health effects, probiotic foods are also functional foods, explains nutritionist Larissa Olmo. The professional attracts attention to the difference between prebiotic, probiotics and symbiotic foods.

“Prebiotic foods are those who will have non -digest compounds by the human body in their composition, but the bacteria present in the intestine obtain, that is, prebiotic and probiotics,” he says.

“Finally, the symbiotic foods are those in which the prebiotic and the probiotic are combined, for example when eating a yogurt (probiotic) with grapes (a prebiotic fruit) at the same time”, adds the expert.

Probiotic foods can contain various microorganisms in their composition with different effects. The best known microorganisms, according to Larissa, are those of the groups of Lactobacillus AND Bifidobacterium.

Functions in the body

Specialist in natural medicine and integration, Christian Aguiar, explains the functions of probiotic foods in the body. Check:

• Modulation of the intestinal microbiota: Probiotics act as modulators, promoting the growth of beneficial bacteria and inhibiting pathogens. This process, called competitive exclusion, is fundamental for the balance of the intestinal ecosystem;
• Strengthening of the intestinal barrier: In vitro and in vivo studies show that some probiotics stimulate the production of mucin and strengthen intercellular joints of the intestinal epithelium. Therefore, it reduces the permeability and the risk of bacterial translocation;
• Immunomodulation: Probiotics interact with the immune system of the intestinal mucosa (Galt), stimulating the production of anti -inflammatory cytokines and modulating the adaptive immune response. This effect affects not only on intestinal health, but also systemic conditions such as allergies and autoimmune diseases;
• Production of beneficial metabolites: Many probiotic strains produce short chain fatty acids (AGCC), such as butted, propionate and acetate. These compounds are a source of energy for the colors and have anti-inflammatory and anti-neoplastic properties;
• Vitamin synthesis: Some probiotic bacteria can synthesize the vitamins of the B complex and vitamin K, contributing to the nutritional state of the guest;
• Digestion and absorption of nutrients: Some probiotics produce enzymes that help in the digestion of complex carbohydrates and proteins, improving the absorption of nutrients and reducing the symptoms of food intolerances;
• Neuroimunomodulation: The tests suggest that probiotics can influence the intestine-cervello axis through the production of neurotransmitters and the modulation of the inflammatory response, with potential implications for mental and neurological health.

“In conclusion, probiotic foods are promising in promoting health and disease prevention,” underlines the doctor.

Examples of probiotic foods

The specialist in natural medicine and integration underlines some examples of probiotic foods and explains its health benefits. I wait:

• Natural yogurt: A classic between probiotics, natural yogurt, fermented with lactobacillo and bifidobacterium, offers several benefits to intestinal health. Studies indicate that regular consumption of natural yogurt can reduce diarrhea associated with antibiotics, improve lactose digestion and strengthen the immune response;
• Kefir: Originally from the mountains of the Caucasus, Kefir is a milk drink fermented by Kefir Grains, a symbiotic community of bacteria and yeast. Kefir modulates the intestinal microbiota, inhibits pathogenic bacteria such as Salmonella and E. coli and has an anti -inflammatory potential;
• Sauerkraut: A traditional German dish, the sauerkraut are made of cabbage fermented by acid-lactic bacteria such as Leukonostoc, Lactobacillus and Requestcoccus. Rich in probiotics, sauerkraut can help digestion, strengthen the immune system and improve cardiovascular health;
• Kombucha: A fermented drink of black or green tea, Kombucha has gained popularity for its potential health benefits. Fermentation takes place through a symbiotic culture of bacteria and yeast (Scoby), which produces probiotics, organic and antioxidant acids. Studies suggest that Kombucha can have antimicrobial, antioxidant and anti -inflammatory effects;
• Miso: An essential ingredient in Japanese cuisine, Miso is a fermented soy, salt and usually rice or barley. Rich in probiotics, digestive and antioxidant enzymes, Miso improves digestion, reduces the risk of certain tumors and strengthens the immune system.

Care and contraindications

According to nutritionist Larissa Olmo, the inclusion of these foods in the diet is essential and important. However, its consumption should be associated with habits and healthy nutrition to improve the effects on the body.

In addition, these foods can bring some common side effects, such as gases and the feeling of swelling due to the fermentation of these bacteria in our intestine. “Therefore, in some situations in which an intestinal pathology is involved, the effect of these foods may not be so positive, which must be evaluated”, warns the professional.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.