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 improving the intestinal flora. In fact, they are friendly bacteria that cover the surface of our intestines and have a direct impact on our intestinal health. These bacteria also contribute to the production of vitamins such as vitamin K and vitamin B. There are over 100 trillion bacteria in our intestines. Increasing the number of our friends will positively affect our intestinal health and thus our health in many ways. However, what is important is that probiotics reach our intestines without being affected by stomach acid while being digested.
What are probiotic sources?
Probiotics are found both in naturally fermented foods and are commercially available in food supplement forms. The foods it is naturally found in are foods formed by fermentation such as yoghurt, cheese, kefir, buttermilk, pickles, turnips, boza and tarhana. Commercially, it can be found added to ready-made products such as yoghurts, baby foods, and breakfast cereals. Or, it is available in forms sold directly in pharmacies as sachets or capsules. Food supplements sold as sachets and capsules are safe to use. For this reason, all age groups can use it from birth, except in special cases.
Without prebiotics, it would be difficult to benefit from probiotics
Prebiotic: These are the foods that enable these friendly bacteria in our intestines, namely probiotics, to multiply and survive. Especially inulin, froctooligosaccharide and galactooligosaccharide are fiber types that are good sources of prebiotics. In vegetables, endive, artichoke, Jerusalem artichoke, asparagus, celery, onion, garlic, leek, tomato, mustard plant; fruits: apples, strawberries, bananas; Lentils and beans from legumes, flaxseeds, walnuts and almonds from oilseeds are among the best prebiotics. Peribiotics have also been added commercially as inulin forms or to nutritional supplements such as baby foods, breakfast cereals, enteral products.
Why are probiotics and prebiotics so important?
Because today, unhealthy intestines are not only a cause of constipation but also of many diseases. It has begun to be revealed through research that it is a precursor.
Our intestines have begun to be accepted as an organ that can manage itself with the many hormones and enzymes it secretes.
Research has shown that the intestinal microbiota resembles the organ, enabling it to control food intake, energy balance and ultimately body weight. stated that it was due to its influence. Nowadays, it has begun to be revealed that disorders in the intestines are not only the cause of constipation, diarrhea and gas complaints, but also the basis of many diseases, from the immune system to skin diseases, from insulin resistance to colon cancer, from asthma to allergic reactions, especially in children. In particular, research has 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 enrich their diets with probiotics and prebiotics.
What affects the health of our intestines?
One of the most important factors on the intestines is the diet. Intestinal health is the basis why we, as experts, recommend 'eat a diet rich in fiber'. Of course, not only nutrition affects the health of the intestines. In fact, there are many factors, from the type of birth to the medications taken. It is stated that having a normal birth causes babies to be born with a healthier intestinal flora. Apart from these, the use of antibiotics, excessive stress, and lack of physical activity are among the factors that negatively affect our intestines.
How should we eat for a healthy intestine?
Getting plenty of fiber increases blood sugar from bowel movements. It is effective up to its regularity. Therefore, for a healthy intestine, we first need to get enough fiber. So where does one find pulp? It is abundant in vegetables and fruits, legumes and whole grains. Meat group does not contain fiber. Again, consuming plenty of water will increase our bowel movements. However, eating too much solid food, consuming too much processed meat, eating too much fat, eating a one-sided diet, and being sedentary are among the factors that negatively affect our intestinal health. Eat foods containing probiotics and prebiotics daily We should be careful to consume it as healthy food.
What should we add to our diet for probiotic and prebiotic contribution?
On average, 5 portions of vegetables and fruits per day (especially onion, garlic, leek, cabbage, artichokes, bananas, strawberries, low-salt pickles)
1-2 legumes a week (either as a meal or in your salad)
Yoghurt or its derivatives every day (although the probiotic properties of home-made yoghurt are more than ready-made yoghurts, probiotics are added It can be used in yoghurts. Or it can be replaced with kefir or ayran)
Make sure to have plenty of water
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