Who are the "superheroes" in the intestine? The "Justice League" of prebiotics and probiotics

In today's pursuit of a healthy life, the terms prebiotics and probiotics appear more and more frequently in our sight. What are they? Why are they so important to our health? Today, let us walk into the world of prebiotics and probiotics and explore the magical power they bring to intestinal health.

Prebiotics and probiotics: the "golden partner" of the intestines. The intestines are like a super factory in our body. Their job is not only to help us break down the food we eat and absorb the nutrients in it, but also to perform many other important tasks. For example, they are also responsible for helping us resist bad bacteria and regulating some "little secrets" in our body (such as hormones). To protect the health of the intestines, we have to mention prebiotics and probiotics.

We can think of prebiotics as "food" for probiotics, which make them grow stronger and more active. Probiotics are like the "good police" in our intestines, helping us fight off the bad bacteria that want to cause trouble.

01Probiotics: The "Guardian" of the Intestines

Probiotics are a type of active microorganisms that are beneficial to the human body and are mainly found in the human intestines and reproductive system. They can regulate the balance of intestinal flora, inhibit the growth of harmful bacteria, improve intestinal immunity, and promote the absorption and digestion of nutrients. These little guys can do big things. They can help us do several things:

Little intestinal guards: Probiotics can help us arrange the troops in our intestines, so that there are more good bacteria and fewer bad bacteria, so that our intestines can function healthily and our immunity can be improved.

Digestion expert: The lactose and protein in some foods are difficult to digest. Probiotics are like little workers, helping us break down these tough things so that we can better absorb nutrients.

Vitamin factory: Probiotics can also produce vitamin K and B complex by themselves, providing more nutrition to our bodies.

Emotional Butler: Have you heard of the "gut-brain axis"? It means that the intestines and the brain can influence each other. Probiotics are like elves that pass on messages, helping us regulate our emotions, making us feel good and keeping us away from depression and anxiety.

Immunity coach: Probiotics can also help train our immune system, making it smarter and reducing the possibility of allergies.

Little Heart Doctor: They can also help us lower bad cholesterol, prevent cardiovascular disease and protect our hearts.

Little Skin Beautician: Probiotics are good for our skin. They can help us regulate the bacteria on the skin, reduce inflammation and infection, and are also helpful for acne and eczema.

Many probiotic supplements sold on the market are a mixture of lactic acid bacteria and bifidobacteria, because research shows that they are good for the body. But do we really need to spend extra money to buy them? Not necessarily. Our bodies already have a lot of probiotics, which help us maintain intestinal health, promote nutrient absorption, and enhance immunity.

Therefore, eating more healthy foods on a daily basis may be enough to keep these probiotics working happily. Of course, if your doctor recommends supplementation, you should still listen to the doctor. In short, although probiotics are good, you don’t have to buy them. Healthy eating is more important.

Our intestines are very smart and can manage the number and type of probiotics on their own. But if the intestinal environment is messed up, such as taking antibiotics frequently, eating unhealthy foods, and being under a lot of stress, then the probiotics may have to work overtime.

At this time, you can consider supplementing with probiotics. However, you don’t have to buy those bottles and cans to supplement probiotics. Many daily foods have them. For example, fermented foods such as yogurt, sour cheese, kimchi, and fermented tofu are all major sources of probiotics. Therefore, if we eat healthy and diverse foods, our intestinal friends will be well fed, and we don’t have to pay extra money.

Simply put, if you eat well, your intestinal health will come naturally. Therefore, although probiotics are good for human health, we do not need to blindly spend money to buy probiotic supplements. While maintaining a healthy lifestyle, taking in enough probiotics through a reasonable diet can also achieve the effect of maintaining intestinal health.

0 2 Prebiotics: "Food" for Probiotics

Prebiotics may sound a bit academic, but they are actually the "nutrients" for the good bacteria in our intestines. Our bodies cannot digest them, but for probiotics, they are superfoods. Eating more prebiotics can help the good bacteria in our intestines grow stronger and work harder.

In addition, prebiotics can help us control blood sugar and blood lipids and prevent chronic diseases that cause us headaches.

Simply put, prebiotics are the "gas stations" of good intestinal bacteria. When we fill them up, they can better protect our health. Therefore, eating more foods rich in prebiotics, such as some whole grains, vegetables, and fruits, is very beneficial to our body.

Currently, the quantity and variety of prebiotic supplements on the market are far less than those of probiotic supplements, and most of them are composed of oligofructose and oligomaltose. However, for normal people, as long as we have a reasonable diet, we don’t need to spend money to supplement these prebiotics.

The magical synergy of prebiotics and probiotics

Prebiotics and probiotics, this golden pair in the intestines, their cooperation is not simple, they are like the guardian of intestinal health. Let's talk about the magical power of this pair of partners:

Master of intestinal flora balance: There are many bacteria living in our intestines, some good and some bad. Probiotics are the good bacteria, which can suppress the bad bacteria and keep the bacterial family in the intestine harmonious. Prebiotics are like a special energy drink for probiotics, which cheer up the probiotics and make them more energetic.

The gas station of intestinal immunity: The intestine is the big barracks in the body. Probiotics can activate the intestinal defense system and make immune cells active. Prebiotics make probiotics thrive, so that the intestinal resistance is stronger and can better resist external bad things.

A good helper for digestion and absorption: It is difficult for the human body to directly absorb large molecules such as protein and fat in food. Probiotics are like a small splitter, breaking them into small molecules, making it easier for the body to absorb. Prebiotics are like a fitness coach for the intestines, making the intestines move, allowing food to pass through the intestines faster, and nutrient absorption more thoroughly.

Constipation killer: Constipation is a headache, and probiotics and prebiotics can help a lot. Probiotics can make the intestines move, and prebiotics can make the stool bigger and softer, so that defecation is much smoother and the trouble of constipation is reduced.

Chronic disease prevention shield: Chronic diseases, such as heart disease and diabetes, are becoming more and more common. But don't worry, prebiotics and probiotics can help. They can help control blood sugar and blood lipids, reducing the occurrence of these diseases. At the same time, they can also enhance the body's immunity, making the body more resistant to disease.

How to develop good eating habits?

If we want to improve our intestinal health, we need to supplement prebiotics and probiotics. This is actually quite simple, just pick some foods that appeal to your appetite and add them to your daily menu.

In the morning, you can choose whole-wheat bread with yogurt or soy milk, and some fruits such as bananas and apples. For lunch, you can eat brown rice or whole-wheat noodles, with some kimchi, fermented bean curd, and lots of vegetables, such as spinach and celery. The same goes for dinner, mainly whole grains or beans, and some fermented foods, such as yogurt.

Don’t forget that nuts and seeds are also a small treasure trove of prebiotics. Eating them in moderation can be good for your health.

Author: Zhao Xu

Biology and Medicine, College of Food Science, Northeast Agricultural University

Editor: Dong Xiaoxian

Reviewer: Liu Kun and Li Peiyuan