益生菌和益生元:有什麼差別?

What are probiotics and prebiotics?

Both prebiotics and probiotics are important to human health. However, they have different roles:

  • Probiotics. These are live bacteria found in certain foods or supplements. They can provide many health benefits.
  • Prebiotics. These substances come from types of carbohydrates that humans cannot digest (mainly fiber). The good bacteria in your gut eat this fiber.

Intestinal bacteria, collectively known as the gut flora or gut microbiota, perform many important functions in the body.

A balanced intake of probiotics and prebiotics helps ensure the proper balance of these bacteria to maintain a healthy gut microbiome.

Why are gut bacteria good?

The good bacteria in your digestive tract help protect you from harmful bacteria and fungi.

A 2013 Trusted Source study on gut bacteria confirmed that a wide variety of this beneficial bacteria can aid immune system function, improve symptoms of depression, and help combat obesity, among other benefits.

In addition, some intestinal bacteria form vitamin K and short-chain fatty acids.

Short-chain fatty acids are the main source of nutrients for the cells lining the colon. They promote a strong intestinal barrier that helps protect against harmful substances, viruses, and bacteria. This also helps reduce inflammation and may reduce the risk of cancer.

How does food affect the gut microbiome?

The food you eat plays an important role in the balance of good and bad bacteria in your gut.

For example, a diet high in sugar and fat can negatively impact gut bacteria and can lead to insulin resistance and other conditions.

Once you feed the wrong bacteria regularly, they will grow faster and colonize more easily, without as many useful bacteria to stop them from doing so.

Harmful bacteria and less healthy gut flora are also associated with higher body mass index (BMI).

Additionally, food treated with pesticides may have a negative impact on gut bacteria, although more research is needed to confirm this.

Research also shows that antibiotics may cause permanent changes in certain types of bacteria, especially when taken during children and teenagers.

Because antibiotic use is so widespread, researchers are now studying how this may lead to health problems in people later in life.

What foods are prebiotics?

Before you go out and buy expensive prebiotic supplements, remember that many foods naturally contain them.

This is because prebiotics are types of fiber found in vegetables, fruits, and legumes.

Humans cannot digest these types of fiber, but beneficial gut bacteria can.

Foods rich in prebiotic fiber include:

  • Beans, legumes and peas
  • oat
  • banana
  • berries
  • Jerusalem artichokes (not the same as regular artichokes)
  • asparagus
  • Dandelion Greens
  • garlic
  • Chinese chives
  • onion

One of the things good gut bacteria do with prebiotic fiber is convert it into a short-chain fatty acid called butyrate.

Research shows that without adequate prebiotic fiber intake, butyrate production in the colon cannot be maintained.

What foods contain probiotics?

There are also many probiotic foods that naturally contain beneficial bacteria, such as yogurt.

If you want to add beneficial bacteria, high-quality plain yogurt with live cultures can be a great addition to your diet.

Fermented foods are another good choice because they contain beneficial bacteria that thrive on the sugars or fibers naturally found in the food.

Examples of fermented foods include:

  • Sauerkraut
  • Pickle
  • Kombucha
  • Kefir (dairy and non-dairy)
  • Certain types of pickles (unpasteurized)
  • Other pickled vegetables (unpasteurized)

If you plan on eating fermented foods to reap the benefits of probiotics, make sure they are not pasteurized, as this process kills the bacteria.

Some of these foods may also be considered synbiotics because they contain both beneficial bacteria and prebiotic fiber for the bacteria to feed on.

Some examples of synbiotic foods are cheese, kefir, and sauerkraut.

Should I take probiotic supplements?

Probiotic supplements are pills, powders or liquids that contain live beneficial bacteria or yeast.

They are very popular and easy to find, but not all of them are worth your money. They don't all have the same type of bacteria or the same concentration. There are also many products on the market that claim to have no proven efficacy.

They also generally don't have the fibrous food sources that bacteria eat, which could hinder their effectiveness if someone doesn't eat them.

Some probiotic supplements are designed to carry bacteria all the way to the large intestine for better results, while others may not be able to pass stomach acid.

Some people should not take probiotics or may experience worsening of symptoms after taking them, such as people with small intestinal bacterial overgrowth (SIBO) or people who are sensitive to ingredients in the supplements.

However, the right strain of probiotics can be very beneficial for some people. This depends on strain type, product formulation, product quality and storage.

As with all supplements, you may want to talk to a health care professional who knows about probiotics.

generalize

Keeping your gut bacteria in balance is important for many aspects of health.

To do this, eat more prebiotic and probiotic foods, as they help promote an optimal balance between good and bad gut bacteria.

Talk to your healthcare provider to make sure you're getting the right amounts of each food. May be excessive or cause side effects.

To find out if you might benefit from supplements, check out the World Gastroenterology Organization global guidelines, which list evidence-based conditions for which probiotics may be helpful. It also includes recommendations.

Be sure to read the label on any supplement carefully and discuss any questions and suggestions with your healthcare provider.

Review

All comments are moderated before being published

HealthyPIG Magazine

View all
皮質醇管理:如何控制皮質醇?我們能夠自行管理或調節劑量嗎?

皮質醇管理:如何控制皮質醇?我們能夠自行管理或調節劑量嗎?

皮質醇是一種在壓力反應中發揮重要作用的激素,適量的皮質醇可以幫助我們應對壓力和維持健康。然而,過量或長期的高皮質醇水平可能會對身體帶來負面影響。以下我們將探討如何控制和管理皮質醇,包括自然方法、藥物干預、以及測量皮質醇的方式。 1. 自然方法調節皮質醇 壓力管理技術:研究顯示,冥想、深呼吸...
皮質醇是什麼?它如何影響我們的身體與日常生活?

皮質醇是什麼?它如何影響我們的身體與日常生活?

皮質醇(Cortisol)是一種由腎上腺分泌的激素,通常被稱為「壓力荷爾蒙」。它的主要功能是幫助身體應對壓力情境,並且在多種生理過程中扮演重要角色。皮質醇的釋放受腦部下丘腦-垂體-腎上腺軸(HPA軸)控制,這是一個調節人體反應於壓力的系統。 皮質醇對身體的影響 當我們處於壓力下時,皮質...
為什麼我們在緊張時總是忍不住吃零食?科學解密壓力性飲食行為

為什麼我們在緊張時總是忍不住吃零食?科學解密壓力性飲食行為

當人們感到緊張或壓力時,經常會無意識地吃零食,這種行為主要涉及大腦的多巴胺系統、情緒反應以及身體的生理需求。以下是背後的幾個主要原因: 壓力荷爾蒙的影響:壓力會觸發皮質醇的釋放,這種壓力激素會引發人們對高糖和高脂肪食物的渴望。這些食物能帶來短暫的愉悅感,因為它們能刺激大腦分泌多巴胺,讓人感...
光學治療濕疹 - 全面總結

光學治療濕疹 - 全面總結

簡介 光療使用光波來治療某些皮膚問題。皮膚會暴露於紫外線 (UV) 光下一段設定的時間。光療利用人造的紫外線光源,紫外線也來自陽光。當與一種叫做甲氧補骨脂素的藥物一起使用時,這個程序稱為 PUVA 光療。 紫外線光能夠抑制皮膚中的免疫系統細胞,對於因免疫系統過度反應引起的皮膚問題有幫助。可以使...
什麼是「操縱者」?

什麼是「操縱者」?

操縱者,也可以說成「擅用手段的人」,「心機重的人」。操縱者利用欺騙、影響或者其他形式的心理操控來控制或影響他人,以達到自己的目標。他們的行為通常包含使用隱蔽、間接或偷偷摸摸的手法來獲得他們想要的東西,往往是以犧牲他人為代價。以下是一些常見的特徵和手段: 欺騙: 他們可能會說謊或扭曲事實來誤...
什麼是肌肉抽搐?你需要去看醫生嗎?

什麼是肌肉抽搐?你需要去看醫生嗎?

肌肉抽搐,也稱為肌束顫動,是指身體各部分出現不自主的肌肉收縮。以下是肌肉抽搐的原因、症狀及管理方法的詳細介紹: 肌肉抽搐的原因 壓力和焦慮 高水平的壓力和焦慮會導致肌肉緊張和抽搐。身體對壓力的反應會觸發神經系統,導致肌肉不自主地收縮。 疲勞 過度使用或劇烈運動後的肌肉疲勞會導致肌...
蘋果與牙齒健康:保護牙齒的小技巧

Apples and Dental Health: Tips to Protect Your Teeth

Apples are widely loved for their rich nutritional content and refreshing taste. However, apples' acidic and sugary content may also have an impact...
蘋果籽的毒性:它們真的有毒嗎?

Apple Seed Toxicity: Are They Really Poisonous?

Apple seeds contain cyanogenic glycosides, compounds that break down in the body to produce cyanide, which has raised concerns about the toxicity o...
有機蘋果與傳統蘋果:哪個更健康?

Organic apples vs. conventional apples: Which one is healthier?

Apple is one of the common fruits in our daily life, but when choosing, many people are confused whether to choose organic apples or traditional ap...