In recent times we hear a lot about probiotics, and many people have probably been recommended them by their doctor or nutritionist with the aim of maintaining good intestinal flora and, therefore, good health. The World Health Organization (WHO) defines probiotics as “live microorganisms that, when administered in adequate quantities, confer a beneficial effect on the health of the subject who receives them.”
It is important that probiotics “arrive intact at their destination, whether it be the mouth, intestines or vagina, so that they develop their therapeutic and/or balancing action appropriately,” explains Agustín Molins, specialist in nutrition and dietetics. at the Doctor Molins clinic, in Barcelona, and member of Top Doctors. The doctor remembers that our body is populated by millions of bacteria that live on our skin, in our intestinal cavities, mouth, etc., all of them with specific functions, and that it is vitally important that they maintain a balance between them. “Many diseases have been studied in the last decade for their relationship with the change in what we call the microbiome – it was previously known as flora –, largely in the intestinal microbiome,” says Molins, which means that a correct supply of probiotics It will help us maintain good intestinal health, as well as prevent imbalance in the microbiome and, therefore, numerous pathologies.
Therefore, it is advisable to regularly consume natural probiotics, present in numerous foods, although, according to Molins, “if we eat a balanced and varied diet, with seasonal and local foods, preferably from organic crops, along with some fermented foods, “We should already have adequate intestinal health.” The doctor remembers that, in addition to foods rich in probiotics, it is important to also include prebiotics in the diet, which he defines as “the food of probiotics”, that is, “dietary compounds that serve for the growth of microorganisms in the microbiome.” ”. They are found in numerous foods, from some fruit sugars to garden products such as legumes, asparagus and, in general, vegetables rich in fiber.
For his part, @Nutrainer.s dietician, José Carlos Ramos, points out that it is important to include probiotics in your diet on a regular basis, and to be especially rigorous with their consumption in periods of change in habits, in times in which we have had intestinal discomfort or digestive discomfort or in periods of greater stress. “Probiotics are found primarily in fermented foods, and there are numerous easy ways to include them in your diet,” he explains. Here are some of them:
Molins remembers to combine the consumption of these foods with others that contain prebiotics. “The inulin present in asparagus, artichoke and leeks, among others, is a soluble fiber that significantly helps the development of the intestinal bacterial flora. Other insoluble fibers from other vegetables, especially broadleaf, will be helpful for our intestinal health and, therefore, for our general health,” he points out. On the other hand, legumes, oats, whole grains, rice, pasta and bread are important in small quantities, as they help improve the fecal bolus and contribute to good intestinal health."
Finally, just as important as incorporating prebiotics and probiotics into the diet is reducing the consumption of all those that can unbalance our intestinal fiber. "In general, intestinal irritants such as spicy foods, carbonated drinks, alcohol, excessive coffee or tobacco, contribute to damaging the balance of the microbiome and cause an unwanted increase in intestinal permeability, which decreases immunity and causes us full of toxins,” explains Molins, who points out that the abuse of red meat, fats and processed foods can also cause heartburn, flatulence and intestinal irritation.
