Probiotics, prebiotics, supplements and foods that promise to provide the benefits of these beneficial bacteria are on the agenda. Despite the intense information pollution, Nutrition and Diet Specialist Emel Terzioğlu Arslan; He shared important information such as the role these beneficial bacteria play for the body, what foods to eat and what are the important points when taking supplements.
The large intestine contains 100 trillion “good” bacteria called the microbiome, which is essential for health. These beneficial bacteria can help maintain healthy bowel function and aid in the healing of similar inflammatory bowel diseases. Researches; It shows that the microbiome may even play a role in regulating weight and mood.
Which foods are rich in probiotic bacteria?
Each individual begins life with their own unique microbiome. New, good or bad bacteria are added to these beneficial bacteria through food and supplements.
best probiotic Yogurt, cheese and kefir are the main sources of food. Besides these foods; Fermented foods such as homemade pickles and kombucha are also good sources of probiotics. The most well-known prebiotics whereas; bananas, apples, strawberries, blueberries, artichokes, asparagus, whole wheat, barley, flaxseed, almonds, walnuts and yams.
What should be considered when buying probiotic supplements?
There are many probiotic supplements on the market that can be taken outside of food. This leads to confusion about which supplement to take and which is more important for health.
According to Emel Terzioğlu Arslan, the points to be considered when buying supplements:
- When taken in sufficient amount, it should benefit the organism. Especially if Lactobacillus and Bifidobacterium species are taken adequately, they benefit the organism.
- It must be living microorganisms and contain a minimum of 1 billion live microorganisms.
- Bacteria with synergistic effects must be together.
- It should be resistant to digestive conditions.
Despite these, it should not be forgotten that there is no such thing as a probiotic that will be good for every health problem. It is best to follow the path by getting support from an expert about which probiotic should be used in which health problem.
Emphasizing that it can help the body produce beneficial intestinal bacteria, Sofra/Compass Group Turkey Country Dietitian Emel Terzioğlu Arslan said, “Include plenty of foods rich in insoluble fiber in your diet. Include whole-grain products such as oatmeal and whole-grain bread, as well as vegetables such as asparagus, leeks, onions, garlic, and sweet potatoes. Beans, lentils, and peas are also good sources. Conversely, limit foods high in sugar, saturated fat, and processed foods.” makes recommendations.
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