Generally, there is a tendency to confuse probiotics and prebiotics. Although they are related in the same field, they are not the same. In this article we will explain what these terms are, how they work, and how to get them from different foods.
Probiotics
Probiotic foods are foods that contain live microorganisms . These have many benefits for the body when consumed in certain amounts.
Although there is no conclusive scientific evidence, the microorganisms contained in these foods help reduce gastrointestinal discomfort and strengthen the immune system . This is because these microorganisms adhere to the intestinal mucosa, preventing other harmful bacteria from implanting, acting as a protective barrier against colonization of the intestine by germs.
Those can be helpful in fighting diarrhea or inflammatory bowel disorders. Also, it can help prevent the negative effects of antibiotics.
Prebiotics
Prebiotics are compounds that the body cannot digest, but that have digestive benefits in the body. These compounds have an effect on the intestine, stimulating the growth and activity of beneficial bacteria in the intestinal flora.
While probiotics are live bacteria, prebiotics are just lifeless compounds that help potentiate the effects of probiotics .
Prebiotics are a type of carbohydrate, present in some foods. These cannot be digested, so they remain in the digestive tract and stimulate the growth of beneficial bacteria. The most studied prebiotics are two: inulin and fructooligosaccharides (FOS).
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Foods with probiotics
The digestive system occupies much of the body's functions, so it must be kept in good condition. For this, it is recommended to include at least some probiotic food that helps improve flora, digestion and intestinal transit.
Most of these foods are foods that have been fermented, producing an alteration in the structure of the food, improving its properties. For example, this occurs with milk, when its structure is altered to produce yogurt or cheese.
Some of the probiotic foods are:
- Yoghurt.
- Kefir.
- Olives, pickles and other pickles.
- Kombucha.
- Sourdough Bread.
- Natto.
- Sauerkraut or sauerkraut.
- Oriental foods (kimchi, miso, tempeh)
Foods with prebiotics
Some of the prebiotic foods are:
- Artichokes, chicory . Artichokes, together with chicory, are the foods that have the highest amount of inulin.
- Legumes, potatoes and sweet potatoes . These foods contain raffinose and stachyose.
- Garlic Contains approximately 15% inulin.
- Onion Contains 5% – 8%.
- Leek . It has 3% – 10% of its weight in inulin.
- Wheat, oats and barley .
- Asparagus .
- Banana .
