Magazine Be Beautiful

PROBIOTICS, PREBIOTICS AND SYNBIOTICS: What are they and why are they needed


Vegetables and fruits containing probiotics, prebiotics and synbiotics. How they can affect gut health and skin and hair.



MARVIN SINGH MD, San Diego, CA, USA. , DECEMBER 12, 2018



Probiotics, prebiotics and synbiotics






Recently, issues related to the intestinal microflora and how this microflora affects the health of our gastrointestinal tract have been discussed more and more often. There are so many different supplements and medicines available that it's dizzying. For example, there are prebiotics, probiotics, and synbiotics. Everything seems to be "biotic" and "bio-correct", doesn't it? Are all three of these nutrients really needed for optimal gut health?


If some scientific broadcasts or articles about the intestinal microflora are not entirely clear to you and seem confusing, do not worry, you are definitely not alone! Today we will try to make your life much easier, we will try to tell in this article simply and clearly what prebiotics, probiotics and synbiotics are, and what benefits you can get from them.



WHAT IS PREBIOTIC FIBER (PREBIOTIC)?


Probiotics, prebiotics and synbiotics

Prebiotics are basically the non-digestible portion of fiber that provide nutrition to beneficial bacteria( 1 ). Think of prebiotics as a fertilizer for good bacteria. Some examples of prebiotics include FOS and inulin. FOS, or fructooligosaccharides, are low-calorie, indigestible carbohydrates, and they occur naturally in several plants such as onion, chicory, garlic, asparagus, banana, artichoke, and many others.


They have important positive properties( 2 ) such as low carcinogenicity, improved mineral absorption, and cholesterol-lowering properties( 2 ). Inulins, on the other hand, are a group of naturally occurring polysaccharides that are produced by many plant species and belong to a class of dietary fiber called fructan. Inulin is often obtained from chicory root. One of the best-known prebiotics comes from oligosaccharides in human milk, a key component of breast milk as it promotes the growth of beneficial bacteria in the gut, such as bifidobacteria.


Here is a list of some prebiotic foods that are easy to include in your diet to help feed our beneficial bacteria:



  • Gum arabic (hard transparent resin, consisting of the dried juice of various types of acacia)

  • raw asparagus

  • Raw Jicama (or Pachyrhizus cut)

  • green bananas

  • Raw Jerusalem artichoke (solar root)

  • Raw green dandelion leaves

  • Garlic (raw)

  • Raw onion

  • Raw leek

  • Raw chicory root







WHAT IS PROBIOTIC BACTERIA (PROBIOTICS)?


Probiotics, prebiotics and synbiotics


Probiotics are considered supplements of beneficial bacteria that can improve the gut microflora and may help maintain good gut health( 1 ). In other words, they are living organisms that, when introduced into the body in adequate amounts, can confer a health benefit on the host. Many manufacturers produce such drugs in capsules filled with tens of billions of these live bacteria.


However, probiotics don't have to be the pills, capsules, or powders you take. Certain types of foods can be natural probiotics. Here is a list of my favorite probiotic foods that are easy to find and full of beneficial bacteria:



Some probiotics may help with irritable bowel syndrome (IBS)( 3 ) and antibiotic-associated diarrhea. Some also use probiotics for Clostridium difficile-related diarrhea and respiratory infections. However, many people use probiotics to maintain overall good health, as well as supplements or vitamins to improve their gut microflora.


I always tell my patients that just because you're taking probiotics doesn't mean you're constantly and carefree eating fast food and convenience foods. The right ingredients (prebiotics) must be present in your diet so that probiotics (good bacteria) can live and thrive. Some of the popular probiotics( 4 ) include Lactobacillus rhamnosus, Lactobacillus reuteri, Bifidobacterium lactis, Lactobacillus casei, Lactobacillus acidophilus, lactic acid Bacillus coagulans, E. coli strain Nissle 1917, Enterococcus strain faecium SF68, and yeast Saccharomyces Bular di. Of course, there are many options!







WHAT IS SYNBIOTIC?



Probiotics, prebiotics and synbiotics

The word "synbiotic" refers to the combination of probiotics and prebiotics and how they work together, so to speak in synergy, to improve your health. Some recent research suggests that combining certain synbiotics may help with weight loss and have an anti-inflammatory effect.


This may be due to the fact that they influence the production of short-chain fatty acids and improve the metabolic composition of the intestinal microflora ( 5 ). It is also believed that when prebiotics are added to probiotics, the viability of the probiotic improves ( 4 ). Essentially, this means that if you combine probiotics with a prebiotic "food", then these probiotics have a better chance of surviving and establishing their power in the gut. In other words, you should eat prebiotic fiber-rich foods more often along with probiotics.


So, if you're looking for a way to improve your gut microflora, especially after certain types of infections and irritable bowel syndrome, you might want to try probiotics. Generally speaking, my favorite probiotics are those found in fermented foods. You get not only the beneficial and effective bacteria that are part of such products, but also the vitamins, minerals and other phytonutrients contained in them.


If you eat a balanced diet rich in prebiotic foods, probiotic foods, and other gut-health foods like microbiome-balanced herbs, spices, and teas, you'll have a healthier gut. This synbiotic style of eating will help maintain the ideal diversity of the microbiome in the gut. Your entire body will benefit from this!



BENEFITS OF PROBIOTICS, PREBIOTICS FOR SKIN, HAIR AND NAILS



Probiotics, prebiotics and synbiotics

Skin, hair and nails are the first to react to a malfunction in a woman's body. Any malfunction of the intestines, liver or endocrine system can affect your appearance: oily hair and brittle hair, acne, dry and flaky skin, brittle nails are the first indicators that the body needs help. The appearance of a woman directly depends on the health of the intestines, and it is prebiotics and probiotics that will be true allies in the fight for beautiful skin, thick hair and strong nails.


From all this we can conclude: A healthy intestine is the beauty of hair, skin and complexion, in addition to this, a good mood and strong immunity. And it all depends on the state of the intestinal microflora. Keep enough probiotic bacteria in your gut and it will work like clockwork.




Share this article with friends:  



SOURCES and MATERIALS used in the article:


  1. “Diet, Environmental Chemicals, and the Gut Microbiome“.  Oxford University Press, USA. Feb. 2017
  2. “Dietary fructooligosaccharides and potential benefits on health“.  Department of Physiology, University of Murcia, Spain. 2009 Oct.
  3. “Systematic review: probiotics in the management of lower gastrointestinal symptoms in clinical practice – an evidence-based international guide“.  School of Medicine, Pharmacy and Health, Durham University, Stockton-on-Tees, UK. Oct 2013
  4. “Probiotics, prebiotics and synbiotics- a review“.  GNIRD, Guru Nanak Khalsa College of arts science and Commerce, NP Marg, Opp. Don Bosco school, Matunga east, Mumbai, India. Dec 2015
  5. “Probiotics, prebiotics and synbiotics for weight loss and metabolic syndrome in the microbiome era“.  Microbiology Unit, Vita-Salute San Raffaele University, Milan, Italy. 2018 Nov.






For any site suggestions: [email protected]