Probiotics: healthy intestinal microflora
1. What are probiotics? Definition and basic characteristics.
Probiotics are living microorganisms that, when used in adequate quantities, have a beneficial effect on the health of the owner. Basically, these are bacteria, but some types of yeast can also act as probiotics. The key word here is “living”. Probiotics should be alive and active at the time of admission, in order to be able to populate the intestines and have a positive effect. It is important to note that not all microorganisms are probiotics. In order for the microorganism to be considered a probiotic, it must meet certain criteria, including:
- ID: Microorganism should accurately be identified at the level of the genus, type and strain. For example, Lactobacillus rhamnosus GG. Different strains of the same species can have different properties and effects.
- Safety: Microorganism should be safe for human use. Studies must be conducted to assess security and lack of negative side effects.
- Sustainability: Microorganism should be resistant to the acidic medium of the stomach and bile salts in order to survive when passing through the gastrointestinal tract and reach the intestines in a viable state.
- Adhesia: Microorganism should have the ability to attach to intestinal cells. This allows him to colonize the intestines and have a local effect.
- Clinical effectiveness: Clinical studies must be conducted confirming the effectiveness of microorganisms regarding specific health states.
Probiotics differ from prebiotics. Prebiotics are indigestible food components that serve as nutrition for beneficial bacteria in the intestines, stimulating their growth and activity. Thus, prebiotics “feed” probiotics.
Probiotics also differ from synbiotics. Sinbiotics are products that contain both probiotics and prebiotics. The idea is that prebiotics provide probiotics with nutrition, which increases their survival and effectiveness.
2. Microflora of the intestine: composition, functions and value for health.
The intestinal microflora, also known as the intestinal microbia, is a complex community of microorganisms that live in our intestines. This includes bacteria, archeas, mushrooms, viruses and other microorganisms. The number of microorganisms in our intestines is huge – according to some estimates, more than cells in our own body. The composition of the intestinal microflora varies from humans to a person and depends on many factors such as genetics, diet, age, environment and medication, especially antibiotics.
The functions of the intestinal microflora are diverse and important for maintaining health:
- Digestion: The intestinal microflora helps to digest food that we cannot digest independently, such as fiber. It breaks down the fiber into short -chain fatty acids (KCHK), such as acetate, propionate and butyrate. KCHK is an important source of energy for intestinal cells and have other beneficial effects, such as a decrease in inflammation and an improvement in insulin sensitivity.
- Vitamin synthesis: The intestinal microflora synthesizes some vitamins such as vitamin K and some vitamins of group B.
- Immune system: The intestinal microflora plays an important role in the development and functioning of the immune system. She teaches immune cells to distinguish beneficial bacteria from harmful and helps regulate inflammatory reactions. The imbalance in the intestinal microflora (dysbiosis) can lead to impaired immune function and increased susceptibility to infections and autoimmune diseases.
- Pathogenic protection: The intestinal microflora competes with pathogenic microorganisms for nutrients and places of attachment in the intestines. It also produces substances that suppress the growth of pathogens. Maintaining a healthy intestinal microflora can help protect against infections caused by pathogenic bacteria, viruses and fungi.
- Brain effect: Studies show that intestinal microflora can affect the function of the brain through the so-called “intestinal axis”. Microorganisms in the intestines produce neurotransmitters, such as serotonin and dopamine, which affect the mood, behavior and cognitive functions. Dysbiosis can be associated with anxiety, depression and other mental disorders.
The composition and functions of the intestinal microflora can be disturbed by various factors, such as:
- Antibiotics: Antibiotics kill both harmful and beneficial bacteria in the intestines, which can lead to dysbiosis.
- Diet: A high sugar diet, treated foods and low fiber content can contribute to the growth of harmful bacteria and suppress the growth of beneficial ones.
- Stress: Chronic stress can negatively affect the intestinal microflora.
- Age: The composition of the intestinal microflora changes with age.
- Diseases: Some diseases, such as inflammatory diseases of the intestine (BCC), can disrupt the intestinal microflora.
Maintaining a healthy intestinal microflora is important for general health and well -being. This can be achieved with the help of a healthy diet, rich in fiber, moderate consumption of antibiotics, stress management and intake of probiotics.
3. The main birth and types of probiotic bacteria.
There are many different genera and types of probiotic bacteria, each of which has its own unique properties and effects. Some of the most common and well -studied genera of probiotic bacteria include:
- Lactobacillus (Lactobacteria): This is one of the most common genera of probiotic bacteria. Lactobacteria produce lactic acid, which helps to suppress the growth of harmful bacteria. They are often used to treat diarrhea, vaginal infections and other conditions. Some common species Lactobacillus include:
- Lactobacillus acidophilus: It is used to maintain intestinal health, reduce cholesterol and improve immune function.
- Lactobacillus rhamnosus GG: It is well studied and effective for the treatment of diarrhea caused by antibiotics, and the prevention of eczema in children.
- Lactobacillus plants: It has antioxidant and anti -inflammatory properties and can help improve digestion and immune function.
- Lactobacillus casei: It can help reduce the symptoms of allergies and improve the immune function.
- Lactobacillus reuteri: It helps to maintain a healthy intestinal microflora in infants and children and can reduce colic.
- Bifidobacterium (Bifidobacteria): This is another common genus of probiotic bacteria, which is often found in the intestines of infants. Bifidobacteria also produce lactic acid and play an important role in the immune function. Some common species Bifidobacterium include:
- Bifidobacterium bifidum: It helps to maintain a healthy intestinal microflora in infants and children and can improve digestion.
- Bifidobacterium long; It has antioxidant and anti -inflammatory properties and can help improve the immune function and reduce symptoms of anxiety and depression.
- Bifidobacterium breve: It helps to maintain a healthy intestinal microflora in infants and children and can prevent diarrhea caused by rotavirus.
- Bifidobacterium child; It specializes in the digestion of breast milk and plays an important role in the development of the infant immune system.
- Saccharomyces (Sugaromitsa): This is a genus of yeast, which contains one type used as a probiotic:
- Saccharomyces boulardii: Effective for the treatment of diarrhea caused by antibiotics and travelers diarrhea.
- Streptococcus (Streptococci):
- Streptococcus thermophilus: It is often used in the production of yogurt and helps to digest lactose.
- Bacillus (Bacilli): some species Bacillus have probiotic properties.
- Bacillus subtilis: It is known for its ability to form disputes, which makes it resistant to heat and acidic environment of the stomach.
It is important to note that the effectiveness of probiotics depends on a specific strain, dose and individual characteristics of a person. Not all probiotics are equally effective for all conditions.
4. The benefits of probiotics for health: scientific data and areas of application.
Probiotics were studied for their potential health benefits in various conditions. It is important to emphasize that evidence of the effectiveness of probiotics vary depending on a specific strain, dose and condition. Some of the most common areas of the use of probiotics, backed up by scientific data, include:
- Diarrhea: Probiotics, especially Lactobacillus rhamnosus GG And Saccharomyces boulardiiturned out to be effective for the treatment of diarrhea caused by antibiotics and travelers diarrhea. They help restore the balance of intestinal microflora and suppress the growth of pathogenic bacteria.
- Inflammatory diseases of the intestine (BCC): Some probiotics can help reduce the symptoms of BCC, such as ulcerative colitis and Crohn’s disease. They help reduce inflammation in the intestines and improve the function of the intestinal barrier. However, the effectiveness of probiotics in the UK varies depending on the specific strain and the severity of the disease.
- Irritable intestine syndrome (SRK): Some probiotics can help reduce the symptoms of IBS, such as abdominal pain, bloating and stool disturbance. They can improve the composition of the intestinal microflora, reduce inflammation and reduce visceral hypersensitivity.
- Urinary tract infections (IMP): Probiotics, especially Lactobacilluscan help prevent recurrent EPPs in women. They help restore the normal microflora of the vagina and suppress the growth of pathogenic bacteria.
- Vaginal infections: Probiotics can help treat and prevent vaginal infections, such as bacterial vaginosis and candidal vaginitis. They help restore the normal microflora of the vagina and suppress the growth of pathogenic microorganisms.
- Allergies: Some probiotics can help reduce the symptoms of allergies, especially in children. They can modulate the immune system and reduce inflammatory reactions. Lactobacillus rhamnosus GG showed effectiveness in the prevention of eczema in children with a high risk of allergies.
- Immune function: Probiotics can improve the immune function, stimulating the production of antibodies and increasing the activity of immune cells. They can help protect against infections and reduce the duration of colds.
- Mental health: Studies show that probiotics can have a positive effect on mental health, reducing the symptoms of anxiety, depression and stress. The axis of the “intestines-Moscow” plays an important role in this interaction.
- ORTAR health: Some probiotics can help improve the health of the oral cavity, reducing the number of bacteria causing caries and gingivitis.
- Obesity and metabolic syndrome: Studies show that probiotics can help improve metabolic indicators, such as cholesterol, blood glucose and blood pressure. They can also help reduce weight and reduce visceral fat.
It is important to note that studies in the field of probiotics are ongoing, and new data on their health benefits are constantly appearing. Before taking probiotics, it is recommended to consult a doctor to determine whether they are suitable for you and which strain and dosage will be the most effective for your specific state.
5. Sources of probiotics: food and supplements.
Probiotics can be obtained from various sources, including food and additives.
Foods containing probiotics:
- Yogurt: Yogurt is one of the most famous and affordable sources of probiotics. However, it is important to choose yogurt with living and active crops. Check the label for indicating that yogurt contains living and active crops, such as Lactobacillus acidophilus, Lactobacillus bulgaricus, Streptococcus thermophilus And Bifidobacterium.
- Kefir: Kefir is a fermented milk drink that contains a greater variety of probiotic bacteria than yogurt.
- Sauerkraut: Sved cabbage is fermented cabbage, which contains useful lactobacilli. It is important to choose non -decamed sauerkraut, as pasteurization kills probiotic bacteria.
- Kimchi: Kimchi is a Korean dish of fermented vegetables, such as cabbage and radishes, with the addition of spices. Kimchi is a rich source of probiotics.
- Misso: Miso is a Japanese pasta of fermented soybeans, rice or barley. MISO contains probiotics and is used for the preparation of soups and other dishes.
- Pace: A pace is an Indonesian product from fermented soybeans. The pace contains probiotics and is a good source of protein.
- Kombucha: Combuche is a fermented tea drink that contains probiotics. However, the content of probiotics in the commercial can vary depending on the cooking method.
- Salted cucumbers (fermented): Not all salty cucumbers contain probiotics. It is important to choose salty cucumbers that were fermented in brine, and not in vinegar. Check the label for an indication that cucumbers were fermented.
Probiotic supplements:
Probiotic additives are available in various forms, including capsules, tablets, powders and liquids. When choosing a probiotic supplement, it is important to consider the following factors:
- Strain: Make sure that the additive contains strains that have been studied for their effectiveness in relation to your specific state.
- Dose: The dose of probiotics is indicated in the colony -forming units (CFU). The recommended dose varies depending on the strain and condition. Consult a doctor to determine a suitable dose for you.
- Quality: Choose additives from trusted manufacturers that adhere to quality standards.
- Storage conditions: Some probiotic additives require storage in the refrigerator to maintain the viability of bacteria. Check the storage instructions on the label.
- Living and active cultures: Make sure that the supplement contains live and active crops at the time of administration. Some products may lose the viability of microorganisms over time.
When taking probiotic additives, it is important to follow the instructions on the label and not exceed the recommended dose. If you have any side effects, stop taking the additive and consult a doctor.
6. How to choose the right probiotic: selection criteria and recommendations.
The choice of suitable probiotic can be complicated, given the variety of products in the market. Here are a few criteria and recommendations that will help you make the right choice:
- Determine the purpose of taking a probiotic: Before buying a probiotic, determine why you are taking it. Do you want to improve digestion, strengthen the immune system, treat diarrhea, or alleviate the symptoms of SPK? Different probiotics strains are effective for different conditions.
- Study strains: After you have determined the purpose of taking a probiotic, study which strains are most effective for your specific state. Carry on the Internet or consult a doctor or nutritionist. For example, Lactobacillus rhamnosus GG well studied for the treatment of diarrhea, and Bifidobacterium child – To improve digestion in infants.
- Check the amount of: COU (colony -forming units) is an indicator of the number of living bacteria in one dose of probiotic. The recommended dose varies depending on the strain and condition. As a rule, 1-10 billion CFO per day is enough to maintain intestinal health. To treat specific conditions, a higher dose may be required.
- Choose trusted manufacturers: Choose probiotics from trusted manufacturers who adhere to quality standards and provide clear information about their products. Look for products that have undergone independent testing for cleanliness and efficiency.
- Check the ingredients: Carefully study the composition of the probiotic. Some additives may contain additional ingredients, such as prebiotics, vitamins or minerals. Make sure you have no allergies or intolerance to any ingredients.
- Consider storage conditions: Some probiotics require storage in the refrigerator to maintain the viability of bacteria. Check the storage instructions on the label and follow them.
- Consult a doctor: If you have any questions or doubts, consult a doctor or nutritionist before taking probiotics. They can help you choose a suitable probiotic and determine the correct dose.
Additional tips:
- Start with a low dose and gradually increase it to evaluate tolerance.
- Take probiotics regularly to maintain a constant level of beneficial bacteria in the intestines.
- Combine the use of probiotics with a healthy diet rich in fiber to provide nutrition for beneficial bacteria.
- Avoid taking probiotics simultaneously with antibiotics. Take probiotics a few hours after taking antibiotics.
- Be patient. It may take several weeks or months to notice a positive effect from taking probiotics.
Following these criteria and recommendations, you can choose a probiotic that will meet your needs and help you improve your health.
7. Probiotic safety: side effects and contraindications.
Probiotics, as a rule, are considered safe for most people. However, some people may have side effects, especially at the beginning of the reception.
Possible side effects:
- Bloating and gas formation: These are the most common side effects of probiotics. They usually take place within a few days or weeks, when the body adapts to new bacteria.
- Diarrhea or constipation: In rare cases, probiotics can cause diarrhea or constipation.
- Allergic reactions: In people with allergies to dairy products or other ingredients in a probiotic supplement, allergic reactions may occur.
- Infections: In people with a weakened immune system, such as people with HIV/AIDS, cancer or those who take immunosuppressive drugs, there is an increased risk of infections caused by probiotics.
Contraindications:
- Acute pancreatitis: Probiotics can be dangerous for people with acute pancreatitis.
- Short intestine syndrome: Probiotics can be dangerous for people with a short intestine syndrome.
- Central venous catheter: People with the central venous catheter have an increased risk of developing infections associated with probiotics.
- Pregnancy and breastfeeding: Although probiotics, as a rule, are considered safe during pregnancy and breastfeeding, it is recommended to consult a doctor before the start of the appointment.
Cautions:
- People with a weakened immune system, serious diseases or those who take medications should consult a doctor before taking probiotics.
- Start with a low dose and gradually increase it to evaluate tolerance.
- If you have any side effects, stop taking a probiotic and consult a doctor.
- Do not give probiotics to children without consulting a doctor.
It is important to remember that probiotics are not a panacea for all diseases. They are only one of the tools for maintaining intestinal health and general health. A healthy lifestyle, including a balanced diet, regular physical exercises and stress control, is also important.
8. Probiotics for children: Features of application and safety.
Probiotics can be useful for children in various situations, but it is important to consider the features of application and safety.
The benefits of probiotics for children:
- Diarrhea: Probiotics, especially Lactobacillus rhamnosus GGeffective for the treatment of diarrhea caused by antibiotics, rotavirus and other causes.
- What: Some probiotics, such as Lactobacillus reuterican help reduce colic in infants.
- Allergies: Probiotics can help prevent or reduce allergies in children, especially eczema.
- Immune function: Probiotics can improve immune function and reduce the risk of infections in children.
- Constipation: Some probiotics can help relieve constipation in children.
Features of application:
- Choosing a strain: It is important to choose probiotics strains that were studied for their effectiveness and safety for children. Lactobacillus rhamnosus GG, Bifidobacterium child And Lactobacillus reuteri – These are some of the most studied strains for children.
- Dose: The recommended dose of probiotics for children varies depending on the strain and condition. Consult a doctor to determine a suitable dose for your child.
- Form: Probiotics for children are available in various forms, including powders, drops and chewing tablets. Choose a form that will be easy to take for your child.
- Age: Some probiotics are designed specifically for babies, young children or older children. Make sure you choose a probiotic suitable for your child’s age.
- Consultation with a doctor: Always consult a doctor before giving probiotics to your child, especially if he has any diseases or he takes any medicine.
Safety:
- Probiotics, as a rule, are considered safe for most children. However, some children may have side effects, such as bloating and gas formation.
- In children with a weakened immune system, there is an increased risk of developing infections caused by probiotics. Consult a doctor before giving probiotics to a child with a weakened immune system.
- Do not give probiotics to premature children without consulting a doctor.
Council:
- Start with a low dose and gradually increase it to evaluate tolerance.
- Take probiotics regularly to maintain a constant level of beneficial bacteria in the intestines.
- Combine the use of probiotics with a healthy diet rich in fiber to provide nutrition for beneficial bacteria.
- Avoid taking probiotics simultaneously with antibiotics. Take probiotics a few hours after taking antibiotics.
- If your child has any side effects, stop taking a probiotic and consult a doctor.
The correct use of probiotics can benefit the health of your child. However, it is important to follow the recommendations and consult a doctor in order to ensure safety and effectiveness.
9. The future of probiotics: new research and prospects.
Studies in the field of probiotics are ongoing, and new data on their health benefits are constantly appearing. In the future, probiotics can play an even more important role in maintaining and improving health.
Some of the promising areas of research:
- Individualized probiotics: In the future, probiotics can be developed taking into account the individual characteristics of the intestinal microflora of each person. This will create more effective and targeted probiotics.
- Probiotics for the treatment of diseases: Studies show that probiotics can be effective for the treatment of various diseases, such as OKK, SRK, obesity, diabetes and even some mental disorders. In the future, probiotics can be used as an addition to traditional methods of treating these diseases.
- Probiotics for the prevention of diseases: Probiotics can help prevent the development of certain diseases, such as allergies, infections and even cancer. In the future, probiotics can be used to strengthen the immune system and reduce the risk of developing these diseases.
- Probiotics to improve sports results: Studies show that probiotics can improve sports results, increasing endurance, reducing inflammation and improving recovery after training. In the future, probiotics can be used by athletes to increase their results.
- Probiotics to improve brain health: Studies show that probiotics can have a positive effect on brain health, improving mood, memory and cognitive functions. In the future, probiotics can be used to treat depression, anxiety and other mental disorders.
- New probiotic strains: Researchers are constantly looking for new probiotics strains, which can be more effective for treating various conditions. New strains can have unique properties such as higher resistance to the acidic environment of the stomach or the ability to produce new beneficial substances.
- Understanding the mechanisms of probiotics: Researchers seek to better understand how probiotics affect health. This will develop more effective probiotics and use them more purposefully.
The future of probiotics looks promising. New research and development can lead to the creation of more effective and safe probiotics that will play an important role in maintaining and improving health. However, it is important to remember that the studies in this area continue, and it is necessary to conduct additional clinical trials in order to confirm the effectiveness of probiotics for various conditions. It is also important to monitor the quality of probiotic products and choose products from trusted manufacturers.