Prebiotics
Having bacteria in the body probably sounds strange or scary to many people at first - but probiotic bacteria are actually desirable for our body, especially for our digestive tract!
A healthy Intestinal flora This is promoted by the probiotic bacteria, i.e., living microorganisms, that colonize the area. These have a positive effect on, among other things, digestion and... immune system of humans. For these bacteria to "work" effectively, they need food, because the basic principle is: living things need nourishment to function properly. This applies to us humans just as much as to microorganisms, and therefore also to humans. Probiotics. This "food" is found in the form of prebiotics. These are dietary fibers. Dietary fibers are a component of plant-based foods, which is why they are also called fiber or plant fibers. Since we lack the necessary enzymes, dietary fibers cannot be digested in our digestive tract.
PREbiotics for PRObiotics
What's supposed to be good about that?, You might be wondering that now. Well, the answer isn't that complicated. Because what humans can't digest, the aforementioned probiotics "taste good" to them. “"good" bacteria, Bifidobacteria, in particular, are very good at this – once intact, the dietary fiber reaches the large intestine, where it is eagerly utilized by the resident gut bacteria, allowing them to multiply. Prebiotics, therefore, act as nutrients, promoting the growth and activity of beneficial bacteria. They occur, for example, in the form of sugar molecules such as inulin or fructose oligosaccharides.
The effect
How exactly do probiotic bacteria and prebiotics work? By taking prebiotics, whether in the form of food or as capsules, tablets, or powders, the probiotic "good" bacteria strains in your gut will thrive due to the abundance of food sources. This, in turn, allows them to perform their vital work of maintaining a balanced gut flora. The growth spurt of bifidobacteria, a type of "good" bacteria, prevents other "bad" strains of bacteria and viruses from spreading in the intestine and causing disease. Examples of such harmful bacteria include pathogenic bacteria, such as certain types of E. coli or Clostridia. This occurs because the increased growth of beneficial bacteria leads to an increased production of short-chain fatty acids. This results in an acidic pH of the intestinal wall. This acidic environment allows the intestine to better absorb certain minerals such as calcium, magnesium, sodium, and phosphorus, which in turn makes it more difficult for pathogenic germs to proliferate.
Some probiotics possess additional properties that are extremely beneficial to us. For example, they produce antibodies against harmful bacteria and boost the activity of our immune cells. Furthermore, digestion improves: a high-fiber diet can increase the quantity and frequency of bowel movements, as the digestive process in the intestines is regulated back to normal – goodbye sluggish bowels, constipation, and diarrhea!
But that's not all: experts also attribute positive effects to prebiotics in the area of bone density, as they improve the absorption and use of calcium.
Furthermore, there is good news for the growing number of people who struggle with various forms of metabolic syndrome throughout their lives. This syndrome manifests itself through a combination of high blood pressure, obesity, elevated blood lipid levels, and elevated blood sugar levels resulting from insulin resistance. Here, too, prebiotics are said to reduce the risk of developing the condition when taken regularly, and the same applies to the risk of colon cancer.
Groceries
As you can see, incorporating pro- and prebiotics into your diet is definitely worthwhile. But where can you find fiber, and which types should you eat? A quick look around the supermarket reveals many products to which inulin or oligofructose has been artificially added to make them healthier or more nutritious. These products are often found in categories like fruit juices, dairy products, baked goods, snacks, baby food, or sweets. While this may seem convenient at first glance, it's actually much easier, and sometimes even healthier, to get prebiotics from natural foods. Examples of fiber-rich foods include whole-grain products such as whole-wheat bread, pasta, or rolls, cereal flakes, muesli, brown rice, millet, and seeds. Fiber is also found in almost all vegetables. Artichokes, bananas, chicory, potatoes, cabbage, bell peppers, mushrooms, celery, asparagus, and Jerusalem artichokes are particularly high in fiber. Soy, legumes, fruit (both fresh and dried), and nuts are also rich in fiber. Keep in mind that nuts are high in fat and therefore high in calories. For this reason, you should only eat them in small quantities.
To ensure the probiotics can fully exert their effects in your gut, you should eat enough fiber. As described above, you can get this through your diet. You'll also find it in Dailybacs in the natural form of inulin from chicory root.
As a general rule, up to 30 grams of fiber per day is well-tolerated and recommended for improving gut flora. Of course, you can consume more depending on your needs, but you should be aware that higher doses of prebiotics could cause bloating and diarrhea. This threshold varies from person to person. People with sensitive digestive systems, in particular, often find that less than ten grams of fiber is sufficient. For example, 100 grams of whole-grain bread contains 7 grams of fiber.
Fiber to relieve constipation
As a side note: If you generally struggle with constipation, foods like fermented dairy products (such as yogurt, kefir, or buttermilk), sauerkraut (juice), apple and pear juice, soaked prunes, the whole-grain products mentioned above, and fiber concentrates can help. These include flaxseeds, wheat bran, and psyllium husks. They all have a laxative effect. Furthermore, at least 30 grams of fiber per day is recommended to get your bowels moving again!
You should drink plenty of fluids (2-3 liters per day), because fiber needs water! You should also make sure to change your diet gradually, not all at once. Otherwise, you risk bloating and a feeling of fullness. Regular exercise and the occasional abdominal massage will round out your wellness program and help get your digestion back on track!
