Lactobacillus acidophilus, casei, reuteri, Streptococcus intermedius… These are terms that may seem unfamiliar to many and yet are present in some of the products we consume. Specifically, we consume them a little over 8 times a month, but what are they and what are they for?
They are bacteria, “good” bacteria that act against the “bad” ones and help us stay healthier. They are known as “probiotic” foods, which we sometimes confuse with “prebiotics.” -Let’s see their differences-. Through a simple battery of 10 very common questions, we invite you to learn a little more about this type of food within the family of functional foods.
Did you know that our level of health largely depends on the balance of intestinal flora?
In our digestive system, around 400 species of bacteria coexist, some of which are beneficial and others are pathogenic, meaning they cause diseases. The beneficial bacteria produce acids (acetic, lactic, and formic) that lower the pH of the large intestine, thereby inhibiting, preventing, the growth of these pathogenic bacteria. Therefore, we are healthier to the extent that we have these beneficial bacteria and their ability to control and overcome the pathogenic ones.
What causes intestinal disorders?
Incorrect diet, prolonged antibiotic therapy, radiotherapy, chemotherapy, infections, or even physical or psychological stress.
What can we do and where can we get these “good bacteria” from?
This question gives rise to the concept of probiotics, which are live microorganisms that, when ingested, have a beneficial effect on our bodies. They survive digestion, reaching the colon alive and helping to restore the intestinal flora that may have been altered by any of these aforementioned causes, thereby helping to reinforce our immune system. In other words, by taking them, we introduce these species of “good” bacteria that help fight the “bad” ones, restore balance, and prevent diseases.
Where do we find them?
The most common vehicle is fermented dairy products (yogurts, cheeses). These are easier to digest than non-fermented ones and their consumption aids in the digestion of some nutrients in the diet such as lactose, starch, and proteins, in addition to facilitating the absorption of minerals such as calcium, iron, zinc, manganese, copper, or phosphorus.
So, what do probiotic foods help us with?
Nutritionally, they are very rich and help us digest food by producing vitamins, reduce cholesterol absorption, and also have a therapeutic purpose in the treatment of disorders.
When is it especially recommended to take them?
During growth stages, pregnancy, lactation, periods of stress, work exhaustion, fast-paced lifestyles, when there are digestive problems, etc.
What are the consumption figures for probiotics?
Did you know that, according to data from the Ministry of Industry, Tourism, and Commerce, Spaniards consume probiotic foods an average of 8 times a month? Another statistic: digestive health accounts for 38% of the most demanded product claims, followed by immune system protection at 11%. But if we look at the graphs, their evolution from 2004 to 2010 has been exponential.
How do they differ from prebiotics?
Prebiotics are other substances that, when ingested, promote the presence of beneficial bacteria in the colon. They also inhibit numerous pathogenic bacteria, but their principle is based on being only substances that help, without life, as energy supplements for beneficial bacteria. In that, they differ from the living bacteria of probiotics. In short, a prebiotic food serves to enhance another probiotic, meaning they are complementary.
Where do we find them?
The substances best studied for their prebiotic effect are oligosaccharides and glycoconjugates, fructooligosaccharides found in fruits and vegetables. These substances are also added to some foods to promote the selective development of our intestinal flora and help combat constipation.
But do probiotics work?
“As long as they are administered in the appropriate amount, they will provide health benefits,” explains Maria Teresa Navarro, technician in the Department of New Products at ainia, who has experience in conducting in vitro (cell lines) and in vivo (with experimental animals and clinical trials) trials to scientifically demonstrate the beneficial effects of these prebiotic products.
