Probiotics and prebiotics: how to improve intestinal microflora

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Probiotics and prebiotics: how to improve intestinal microflora

Content:

  1. Intestinal microflora: basics and significance
    • 1.1. Determination and composition of microflora
    • 1.2. Microflora functions: digestion, immunity, brain health
    • 1.3. Factors affecting the microflora
      • 1.3.1. Diet
      • 1.3.2. Medicines (antibiotics)
      • 1.3.3. Age
      • 1.3.4. Stress
      • 1.3.5. Life
    • 1.4. Dysbiosis: what is it and its consequences
  2. Probiotics: a detailed consideration
    • 2.1. Definition and classification of probiotics
      • 2.1.1. Lactobacillus
      • 2.1.2. Bifidobacterium
      • 2.1.3. Saccharomyces
      • 2.1.4. Other species
    • 2.2. Probiotic action mechanisms
      • 2.2.1. Competitive exclusion of pathogens
      • 2.2.2. Strengthening the barrier function of the intestine
      • 2.2.3. Modulation of the immune response
      • 2.2.4. Production of nutrients (short -chain fatty acids)
    • 2.3. The benefits of probiotics for health
      • 2.3.1. Improving digestion (diarrhea, constipation, bloating)
      • 2.3.2. Support for the immune system
      • 2.3.3. Reduction of risk of allergic reactions
      • 2.3.4. Prevention and treatment of inflammatory diseases of the intestine (BCC)
      • 2.3.5. Influence on mental health (axis “intestines-MOZG”)
      • 2.3.6. Other potential advantages (skin health, genitourinary system)
    • 2.4. Sources of probiotics
      • 2.4.1. Foods rich in probiotics (fermented products)
        • 2.4.1.1. Yogurt
        • 2.4.1.2. Kefir
        • 2.4.1.3. Sauerkraut
        • 2.4.1.4. Kimchi
        • 2.4.1.5. Mission
        • 2.4.1.6. Kombucha
        • 2.4.1.7. Other fermented products
      • 2.4.2. Probiotic supplements
        • 2.4.2.1. The choice of the correct additive: what to pay attention to (the number of bacteria, strains, manufacturer, expiration date)
        • 2.4.2.2. Forms of probiotic additives (capsules, tablets, powders, liquids)
        • 2.4.2.3. Probiotic additives
    • 2.5. Probiotic safety and possible side effects
    • 2.6. Probiotics for children: features and recommendations
  3. Prebiotics: a detailed consideration
    • 3.1. Definition and classification of prebiotics
      • 3.1.1. Inulin
      • 3.1.2. Frictoligosaccharides (phos)
      • 3.1.3. Galactooligosaccharides (state)
      • 3.1.4. Lactulose
      • 3.1.5. Resistant starch
      • 3.1.6. Other species
    • 3.2. Mechanisms of the action of prebiotics
      • 3.2.1. Stimulation of the growth of beneficial bacteria
      • 3.2.2. Production of short -chain fatty acids (KCHK)
      • 3.2.3. Impact on mineral absorption
    • 3.3. The benefits of health prebiotics
      • 3.3.1. Improving digestion
      • 3.3.2. Support for the immune system
      • 3.3.3. Regulation of blood sugar levels
      • 3.3.4. Reduction of cholesterol levels
      • 3.3.5. Improving the assimilation of minerals (calcium, magnesium)
    • 3.4. Sources of prebiotics
      • 3.4.1. Food products rich in prebiotics
        • 3.4.1.1. Onion
        • 3.4.1.2. Garlic
        • 3.4.1.3. Artichoke
        • 3.4.1.4. Asparagus
        • 3.4.1.5. Banans
        • 3.4.1.6. Apples
        • 3.4.1.7. Oatmeal
        • 3.4.1.8. Other products
      • 3.4.2. Prebiotic supplements
    • 3.5. Safety of prebiotics and possible side effects
  4. Synergy probiotic and prebiotic: Symbiotics
    • 4.1. Definition and advantages of symbiotics
    • 4.2. Examples of symbiotic products and additives
    • 4.3. To whom is symbiotics useful?
  5. Practical advice on improving intestinal microflora
    • 5.1. Diet for healthy microflora: what is and what to avoid
    • 5.2. The role of fiber in the nutrition of microflora
    • 5.3. Reducing stress levels
    • 5.4. The rational use of antibiotics
    • 5.5. Regular physical activity
    • 5.6. A sufficient dream
  6. Intestinal microflora and disease: communication and prospects
    • 6.1. Autoimmune diseases
    • 6.2. Obesity and metabolic syndrome
    • 6.3. Depression and anxiety disorders
    • 6.4. Cancer
    • 6.5. Other diseases
  7. Modern methods of research of intestinal microflora
    • 7.1. Analysis of feces for dysbiosis
    • 7.2. DNA sequencing microbiota
    • 7.3. Other methods
  8. Conclusion: The future of research microbiots

1. Microflora of the intestine: basics and significance

1.1. Determination and composition of microflora

The intestinal microflora, also known as the intestinal microbiota, is a complex ecosystem of microorganisms that live in the gastrointestinal tract (gastrointestinal tract). It consists of trillions of bacteria, viruses, fungi, protozoa and other microorganisms that live in a symbiotic connection with the owner. The composition of the microflora is unique to each person and is formed under the influence of various factors, starting from birth to a way of life. Although some microorganisms can be pathogenic, most of them are useful and play an important role in maintaining human health.

Dominant groups of bacteria in the intestines of a person are Firmicutes And Bacteroidetes. Other common groups include Actinobacteria, Proteobacteria, Fusobacteria And Verrucomicrobia. The ratio of these groups can vary depending on age, diet, geographical position and other factors. Within each group, there are many types and strains of bacteria, each of which has its own unique properties and functions.

1.2. Microflora functions: digestion, immunity, brain health

The intestinal microflora performs many vital functions, affecting various aspects of human health:

  • Digestion: Microorganisms in the intestines are involved in digesting complex carbohydrates, such as fiber, which cannot be digested by human enzymes. They ferment these carbohydrates, producing short -chain fatty acids (KCHK), such as acetate, propionate and butyrate. KCHK is an important source of energy for intestinal cells (colonocytes) and have anti -inflammatory properties. Microflora is also involved in the synthesis of some vitamins (for example, vitamin K and some vitamins of group B) and amino acids.

  • Immunity: The intestines are the largest immune organ in the human body. Microflora plays an important role in the training and regulation of the immune system. It helps to develop and maintain the intestinal barrier, which prevents the penetration of pathogenic microorganisms and toxins into the bloodstream. Microflora also stimulates the production of antibodies and other immune factors that protect the body from infections.

  • Brain health (axis “intestines-mosg”): There is a bilateral connection between the intestines and the brain, known as the axis of the “intestines-mozg”. The intestinal microflora can affect the function of the brain through various mechanisms, including the production of neurotransmitters (for example, serotonin and dopamine), modulation of inflammatory processes and stimulation of the vagus nerve. Violations in the intestinal microflora can be associated with various mental disorders, such as depression, anxiety and autism.

1.3. Factors affecting the microflora

The composition and function of the intestinal microflora is dynamic and are influenced by various factors:

1.3.1. Diet

Diet is one of the most important factors that determine the composition of the intestinal microflora. Various foods can contribute to the growth of certain types of bacteria, while other products can suppress their growth. For example, a diet rich in fiber contributes to the growth of bacteria that enzymes fiber, producing KCHK. A diet rich in sugar and processed products can contribute to the growth of bacteria associated with inflammation and dysbiosis.

1.3.2. Medicines (antibiotics)

Antibiotics are powerful drugs that kill or suppress the growth of bacteria. Although antibiotics can be necessary for the treatment of bacterial infections, they can also have a negative effect on the intestinal microflora, destroying both useful and harmful bacteria. This can lead to dysbiosis, which is characterized by a violation of the balance of microflora and can cause various symptoms, such as diarrhea, bloating and constipation.

1.3.3. Age

The composition of the intestinal microflora changes throughout human life. In infants, microflora is relatively simple and consists mainly of Bifidobacteria. With the age of the microflora, it becomes more diverse and complex. In the elderly, there is a decrease in the variety of microflora and an increase in the number of bacteria associated with inflammation.

1.3.4. Stress

Stress can have a negative effect on the intestinal microflora. Chronic stress can change the composition of microflora, reduce the variety of bacteria and increase the permeability of the intestinal barrier (“leaky intestines”).

1.3.5. Life

Other lifestyle factors, such as physical activity, sleep and smoking, can also affect the intestinal microflora. Regular physical activity can contribute to the growth of beneficial bacteria, while smoking can have a negative effect on microflora. Sufficient sleep is also important for maintaining a healthy microflora.

1.4. Dysbiosis: what is it and its consequences

Dysbiosis is a condition characterized by a violation of the balance of intestinal microflora. It can manifest itself as a decrease in the variety of microorganisms, the predominance of pathogenic bacteria over useful, or changes in the total number of bacteria in the intestine.

The consequences of dysbiosis can be diverse and affect various body systems:

  • Digestive disorders: Diarrhea, constipation, bloating, abdominal pain, irritable bowel syndrome (SRK).
  • Reduced immunity: Increased susceptibility to infections, allergic reactions.
  • Inflammatory diseases of the intestine (BCC): Crohn’s disease, ulcerative colitis.
  • Metabolic disorders: Obesity, type 2 diabetes, metabolic syndrome.
  • Mental disorders: Depression, anxiety, autism.
  • Other diseases: Skin diseases (eczema, psoriasis), autoimmune diseases.

2. Probiotics: detailed consideration

2.1. Definition and classification of probiotics

Probiotics are living microorganisms that, when used in adequate quantities, have a favorable effect on the health of the owner. They are usually used in the form of food additives or fermented products. According to the definition of the World Health Organization (WHO), probiotics must meet the following criteria:

  • Be alive in consumption.
  • Be identified to the level of the strain.
  • Be safe for use.
  • Get the proven favorable health effect.

Probiotics are classified by genus, type and strain. The most common probiotics are the most common Lactobacillus, Bifidobacterium And Saccharomyces.

2.1.1. Lactobacillus

Lactobacillus – This is a kind of gram -positive bacteria that produce lactic acid in the process of fermentation. They are widely used in the production of fermented products, such as yogurt and kefir. Many species Lactobacillus They have probiotic properties and have a beneficial effect on human health.

Examples of common species Lactobacillusused as probiotics:

  • Lactobacillus acidophilus
  • Lactobacillus rhamnosus
  • Lactobacillus casei
  • Lactobacillus plants
  • Lactobacillus reuteri

2.1.2. Bifidobacterium

Bifidobacterium – This is a kind of gram -positive bacteria, which are one of the most common microorganisms in the intestines of infants. They play an important role in the development of the immune system and maintaining intestinal health. Many species Bifidobacterium They have probiotic properties and have a beneficial effect on human health.

Examples of common species Bifidobacteriumused as probiotics:

  • Bifidobacterium bifidum
  • Bifidobacterium long
  • Bifidobacterium breve
  • Bifidobacterium child
  • Bifidobacterium animal subsp. cream

2.1.3. Saccharomyces

Saccharomyces boulardii – This is a type of yeast that has probiotic properties. It differs from bacterial probiotics in that it is resistant to antibiotics. Saccharomyces boulardii It is often used for the prevention and treatment of diarrhea caused by antibiotics.

2.1.4. Other species

In addition Lactobacillus, Bifidobacterium And Saccharomycesthere are other types of microorganisms that can have probiotic properties. These include some types Escherichia, Bacillus And Streptococcus. However, studies of their effectiveness and safety are still ongoing.

2.2. Probiotic action mechanisms

Probiotics have a favorable effect on human health through various mechanisms:

2.2.1. Competitive exclusion of pathogens

Probiotics compete with pathogenic microorganisms for nutrients and attachments to the intestinal mucosa. They can also produce antimicrobials that inhibit the growth of pathogens.

2.2.2. Strengthening the barrier function of the intestine

Probiotics help strengthen the intestinal barrier, improving the integrity of epithelial cells and stimulating mucus production. This prevents the penetration of pathogenic microorganisms and toxins into the bloodstream.

2.2.3. Modulation of the immune response

Probiotics can modulate an immune response, stimulating the production of antibodies and other immune factors. They can also reduce inflammation in the intestines.

2.2.4. Production of nutrients (short -chain fatty acids)

Some probiotics are able to enzyme carbohydrates, producing KTszhk, such as Butirates, which is an important source of energy for intestinal cells and has anti -inflammatory properties.

2.3. The benefits of probiotics for health

Probiotics can have a beneficial effect on health in various conditions:

2.3.1. Improving digestion (diarrhea, constipation, bloating)

Probiotics can help reduce the symptoms of diarrhea caused by antibiotics, infections or other causes. They can also alleviate the symptoms of constipation and swelling of the abdomen.

2.3.2. Support for the immune system

Probiotics can strengthen the immune system and reduce the risk of infections, especially in children and the elderly.

2.3.3. Reduction of risk of allergic reactions

Some studies show that probiotics can help reduce the risk of allergic reactions, especially in children with a high risk of allergies.

2.3.4. Prevention and treatment of inflammatory diseases of the intestine (BCC)

Probiotics can help reduce inflammation in the intestines and alleviate the symptoms of BCC, such as Crohn’s disease and ulcerative colitis. However, additional studies are needed to determine the most effective strains and doses of probiotics for the treatment of OKK.

2.3.5. Influence on mental health (axis “intestines-MOZG”)

Some studies show that probiotics can have a favorable effect on mental health, reducing the symptoms of depression and anxiety. This is due to the axis of the “intestines-mozg”, which allows the intestinal microflora to influence the function of the brain.

2.3.6. Other potential advantages (skin health, genitourinary system)

Probiotics can have a favorable effect on the health of the skin, reducing the symptoms of eczema and acne. They can also help prevent infections of the genitourinary system.

2.4. Sources of probiotics

Probiotics can be obtained from various sources:

2.4.1. Foods rich in probiotics (fermented products)

Enzymed products are products that were subjected to the fermentation process, as a result of which microorganisms convert carbohydrates into other substances, such as lactic acid or ethanol. Many fermented products contain living probiotics.

2.4.1.1. Yogurt

Yogurt is a fermented dairy product that contains living bacteria, such as Lactobacillus bulgaricus And Streptococcus thermophilus. Not all yogurts contain probiotics, so it is important to read labels and make sure that yogurt contains living and active crops.

2.4.1.2. Kefir

Kefir is a fermented milk drink that contains a wider range of microorganisms than yogurt, including bacteria and yeast. Kefir has a more acidic taste and contains more probiotics than yogurt.

2.4.1.3. Sauerkraut

Sved cabbage is fermented cabbage, which contains living bacteria, such as Lactobacillus plants. It is important to choose unpointed sauerkraut, as pasteurization kills probiotics.

2.4.1.4. Kimchi

Kimchi is a Korean dish of fermented vegetables, usually cabbage, which contains living bacteria, such as Lactobacillus kimchi.

2.4.1.5. Mission

Miso is a Japanese paste of fermented soybeans, which contains living bacteria.

2.4.1.6. Kombucha

Combuche is a fermented tea drink that contains living bacteria and yeast.

2.4.1.7. Other fermented products

Other fermented products that may contain probiotics include a pace, NATTO, salted cucumbers (fermented in brine rather than in vinegar) and some types of cheese.

2.4.2. Probiotic supplements

Probiotic additives are products containing concentrated doses of living probiotics. They are available in various forms, such as capsules, tablets, powders and fluids.

2.4.2.1. The choice of the correct additive: what to pay attention to (the number of bacteria, strains, manufacturer, expiration date)

When choosing a probiotic supplement, it is important to pay attention to the following factors:

  • The number of bacteria (some kind of colony -forming units): The additive should contain a sufficient amount of bacteria to have a favorable effect on health. It is usually recommended to choose additives containing at least 1 billion on the dose.
  • Strains: Various probiotics strains have different health effects. It is important to choose an additive containing strains that have been studied and proved their effectiveness in specific conditions.
  • Manufacturer: Choose additives from reliable manufacturers that adhere to strict quality standards.
  • Best before date: Probiotics are living organisms, and their number can decrease over time. It is important to choose an additive with a fairly long expiration date.

2.4.2.2. Forms of probiotic additives (capsules, tablets, powders, liquids)

Probiotic additives are available in various forms. Capsules and tablets are convenient to use and easily swallow. Powers can be added to food or drinks. Liquid probiotics can be especially useful for children.

2.4.2.3. Probiotic additives

It is important to comply with the rules for taking probiotic additives indicated on the packaging. It is usually recommended to take probiotics on an empty stomach or between meals. When taking antibiotics, it is recommended to take probiotics a few hours after taking the antibiotic.

2.5. Probiotic safety and possible side effects

Probiotics are usually considered safe for most people. However, in some cases, side effects can occur, such as bloating, gases or diarrhea. These side effects are usually light and pass on their own after a few days.

In rare cases, probiotics can cause more serious side effects, such as infections, especially in people with weakened immunity. People with weakened immunity should consult a doctor before taking probiotics.

2.6. Probiotics for children: features and recommendations

Probiotics can be useful for children, especially with diarrhea caused by antibiotics or rotavirus infection. They can also help reduce the risk of allergic reactions in children with a high risk of allergies.

When choosing probiotics for children, it is important to choose products designed specifically for children. Doses of probiotics for children are usually less than for adults. It is also important to consult a doctor before taking probiotics for children.

3. Prebiotics: detailed consideration

3.1. Definition and classification of prebiotics

Prebiotics are indigestible food ingredients that stimulate the growth and/or activity of one or more types of bacteria in the colon, thereby having a beneficial effect on the health of the host. Unlike probiotics that are living microorganisms, prebiotics are nutrients that serve as food for beneficial bacteria in the intestines.

To be classified as a prebiotic, the substance must meet the following criteria:

  • Be resistant to the acidity of the stomach, hydrolysis of mammals and absorption in the upper gastrointestinal tract.
  • Be fermented intestinal microflora.
  • Selectively stimulate the growth and/or activity of beneficial bacteria in the intestines associated with the health of the host.

Prebiotics are classified according to the chemical structure and source. The most common types of prebiotics are:

3.1.1. Inulin

Inulin is a polysaccharide consisting of fructose units. It is found in various plants such as chicory, artichokes, asparagus, onions and garlic. Inulin is well fermented by bacteria in the colon and promotes growth Bifidobacteria.

3.1.2. Frictoligosaccharides (phos)

Phos is short -chain fruit polymers. They are found in various fruits and vegetables, such as bananas, onions, garlic and asparagus. Phos is also well fermented by bacteria in the colon and contribute to growth Bifidobacteria.

3.1.3. Galactooligosaccharides (state)

Gos is short -chain galactose polymers. They are found in milk and dairy products. State is also well fermented by bacteria in the colon and contribute to growth Bifidobacteria.

3.1.4. Lactulose

Laktulose is a synthetic disaccharide consisting of fructose and galactose. It is not digested in the small intestine and reaches the colon, where it is fermented by bacteria. Lactulose is used as a laxative and can also have a prebiotic effect.

3.1.5. Resistant starch

Resistant starch is starch that is not digested in the small intestine and reaches the colon, where it is fermented by bacteria. It is found in various products, such as bananas, potatoes, rice and legumes.

3.1.6. Other species

Other substances that can have prebiotic properties include pectin, beta-glucans and arabinovine.

3.2. Mechanisms of the action of prebiotics

Prebiotics have a favorable effect on human health through various mechanisms:

3.2.1. Stimulation of the growth of beneficial bacteria

Prebiotics serve as food for beneficial bacteria in the intestines, contributing to their growth and reproduction. Particularly effective prebiotics stimulate growth Bifidobacteria And Lactobacilli.

3.2.2. Production of short -chain fatty acids (KCHK)

When bacteria is fermented by prebiotics, they produce KTszhk, such as acetate, propionate and butyrate. KCHK is an important source of energy for intestinal cells and have anti -inflammatory properties. Butyrate is especially important for the health of colonocytes and maintaining the integrity of the intestinal barrier.

3.2.3. Impact on mineral absorption

Some prebiotics can improve the absorption of minerals, such as calcium and magnesium, in the intestines. This is due to the fact that the KCHK formed during the fermentation of the prebiotics reduce pH in the intestines, which contributes to the solubility and absorption of minerals.

3.3. The benefits of health prebiotics

Prebiotics can have a favorable effect on health in various conditions:

3.3.1. Improving digestion

Prebiotics can help improve digestion, reducing the symptoms of constipation and bloating. They can also help improve the consistency of the stool.

3.3.2. Support for the immune system

Prebiotics can strengthen the immune system and reduce the risk of infections. They stimulate the production of antibodies and other immune factors.

3.3.3. Regulation of blood sugar levels

Some studies show that prebiotics can help regulate blood sugar in people with type 2 diabetes.

3.3.4. Reduction of cholesterol levels

Some studies show that prebiotics can help reduce blood cholesterol.

3.3.5. Improving the assimilation of minerals (calcium, magnesium)

Prebiotics can improve the assimilation of minerals, such as calcium and magnesium, which is important for the health of bones and teeth.

3.4. Sources of prebiotics

Prebiotics can be obtained from various sources:

3.4.1. Food products rich in prebiotics

Many foods contain prebiotics. The inclusion of these products in the diet can help improve the health of the intestinal microflora.

3.4.1.1. Onion

The onion contains inulin and phos, which are prebiotics.

3.4.1.2. Garlic

Garlic contains inulin and phos, which are prebiotics.

3.4.1.3. Artichoke

Artichokes contain inulin, which is a prebiotic.

3.4.1.4. Asparagus

The asparagus contains inulin and phos, which are prebiotics.

3.4.1.5. Banans

Banans contain resistant starch and inulin, which are prebiotics. Unripe bananas contain more resistant starch than mature.

3.4.1.6. Apples

Apples contain pectin, which is a prebiotic.

3.4.1.7. Oatmeal

Oats contains beta-glucans, which are prebiotics.

3.4.1.8. Other products

Other products that can contain prebiotics include the root of chicory, Jerusalem artichoke, wheat, barley and legumes.

3.4.2. Prebiotic supplements

Prebiotic additives are products containing concentrated doses of prebiotics. They are available in various forms, such as powders, capsules and tablets.

3.5. Safety of prebiotics and possible side effects

Prebiotics are usually considered safe for most people. However, in some cases, side effects can occur, such as bloating, gases or diarrhea. These side effects are usually light and pass on their own after a few days.

In rare cases, prebiotics can cause more serious side effects, such as allergic reactions. People with allergies to products containing prebiotics should avoid their use.

4. Synergy probiotic and prebiotikov: Symbiotics

4.1. Definition and advantages of symbiotics

Sybiotics are foods or food additives that contain both probiotics (living microorganisms) and prebiotics (nutrients for probiotics). The idea of ​​symbiotics is that prebiotics provide nutrition for probiotics, which helps them survive and multiply in the intestines, thereby increasing their favorable effect on health.

Advantages of symbiotics in comparison with probiotics or prebiotics separately:

  • Improved survival of probiotics: Prebiotics provide probiotics with the food necessary for survival and reproduction in the intestines, especially during passage through an aggressive environment of the stomach.
  • Selective growth of beneficial bacteria: Symbiotics can stimulate the growth of specific types of beneficial bacteria, which have the most favorable effect on health.
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