Probiotics and Prebiotics

 Probiotics and prebiotics

Post-pandemic, with health and healthy food being emphasized a lot, we try and keep exploring a whole lot of foods before adopting them in life. A few such types of healthy food are probiotics and prebiotics food as they are known for their benefits on gut health. They are available in the market as supplements mostly, and considering their effectiveness for our health it will be better if we take them as naturally as possible. Let’s find out more about probiotics and prebiotics and what is their natural source.

What are probiotics?

Probiotics are living microorganisms that are likely to have health benefits when consumed or applied to the body. The most common types of microorganisms used as probiotics are lactic acid bacteria and Bifidobacterium, although other bacteria and certain yeasts are also used.

They are found in yoghurt and other fermented foods, dietary supplements, and beauty products.

Probiotics generally help your body digest food and keep bad bacteria from getting out of control and making you sick. They help create vitamins in the body and support the cells that line your gut to prevent bad bacteria that you may have consumed (through food or drinks) from entering your blood.

What are Prebiotics?

Prebiotics are a form of dietary fibre that feeds the “friendly” bacteria in your gut. Prebiotics are specialized plant fibres. They act like fertilizers that stimulate the growth of healthy bacteria in the gut.

Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fibre and resistant starch. Prebiotics are found in foods such as whole grains, bananas, green vegetables, onions, garlic, soybeans and artichokes.

Probiotics vs Prebiotics

Probiotics are beneficial bacteria, and prebiotics is food for these bacteria. Both prebiotics and probiotics are important for human health. However, they have a varied role to play in our health. Probiotics are live bacteria found in certain foods or supplements that can provide numerous health benefits. Whereas prebiotics is substances that come from carbs (mostly fibre) that the human body can’t digest. The beneficial bacteria in your gut eat this fibre and digest it. The gut bacteria perform many important functions in the body.

Prebiotics are also generally more robust than probiotic supplements. Many probiotics die off when they come in contact with stomach acid or heat. Prebiotics feed the good bacteria already living in your gut without getting destroyed during digestion.

Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut healthy.

Source of Prebiotic Food

Foods that are high in prebiotic fibre include vegetables like legumes, beans, and peas, fruits like bananas and many other food products. Oats, bananas, berries, asparagus, artichokes, garlic, leeks and onions provide enough prebiotics to our gut.

Bananas 

Bananas are beneficial for the gut and contain naturally occurring fibres that help increase good bacteria and reduce bloating. Among their prebiotic properties, bananas contain about 60–80% of their carbohydrates as indigestible carbohydrates (resistant starch, cellulose, hemicelluloses, and lignin), which contain prebiotic properties.

Papaya

Papaya is one of the most beneficial fruits you can eat for gut health due to its high amounts of beneficial digestive enzymes. They soothe the gut and assist with the digestion of proteins and fats. These tropical fruits help to crowd out bad bacteria in the gut and are a good source of prebiotics.

Custard apple

Custard apple is considered a prebiotic as it is high in fibers, which helps digestion, prevents constipation, and detoxifies our body. They have antioxidant properties that make them beneficial for heart and brain health and may help lower cholesterol.

Broccoli and other vegetables

These vegetables of the cruciferous family are on the list of prebiotic food in India as they are rich in fiber. So it is recommended that you include cruciferous vegetables like cauliflower, Kale, Brussels sprouts, and cabbage regularly in your diet.

Source of probiotic food

Curd

Curd is a natural probiotic, the intake of which can be beneficial for the immune system. Probiotics provide good bacteria to the gut, thus improving gut health. A healthy gut can give you stronger immunity as 70% of immunity is handled by your gut.

Milk as Probiotic

Pasteurized milk can be a healthy addition to your diet. Due to its high content of probiotics, it keeps your digestive system running smoothly and improves your body's natural defenses. These beneficial bacteria may also aid in combating depression, anxiety and other mental disorders by regulating your mood.

Paneer 

Indian cheese, or paneer, is a rich source of probiotics. The bacteria which is used to make paneer a milk product is lactobacillus. You can consume raw cottage cheese with black pepper or add it to your salads for its milky flavor, this adds beneficial bacteria to the gut.

Apples

Apple is the best probiotic. An apple contains about 100 million bacteria, a more diverse range than any dietary supplement. Apple eaters who swallow the inner core not only get extra fibre, flavonoids and flavour, but they also get about 10 times more bacteria than people who discard the rough bits at the centre.

Pickles

Pickles are probiotics as they are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.

Pickles are a great source of healthy probiotic bacteria, which may improve digestive health. They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting.

 Why probiotics are needed?

Most viruses and diseases that we face often come from unbalanced bacteria in our gut. However, using probiotic food and drinks will regulate your gut bacteria and enhance your overall health. It's a great way to help you maintain a healthy lifestyle.

The most common question about probiotics is whether it is ok to take probiotic supplements every day. The general answer is yes, it's safe, and usually recommended, to take them daily. Probiotics are a natural supplement and not a medicine. They can be taken in any form be it fruit, dairy product or supplements.