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There is a wide variety of natural remedies that promise to relieve digestive discomfort, such as ginger tea or the oregano teaall of them respond to the interest in achieving a healthier life, as has happened in recent years with the increase in the consumption of probiotics in the daily diet.
As a result of this growing intention, supplements have appeared that contain them, to which they attribute benefits such as intestinal flora balance and the strengthening the immune system.
Although probiotics They are not new because they are present in various foods for daily consumption, we now find them in different presentations, from drinks to capsules, but how useful are they really?
What are probiotics?
First it is important to know that Our body is home to thousands of microorganisms and although it may sound like something dangerous or that we have to solve, science indicates that most of them are useful for proper functioning.
I agree with you National Institutes of Health of the United States, the human microbiome It is made up of viruses, fungi and bacteria. Dr. Eugene Chang, dedicated to the study of intestinal microbes, highlights that this microbiome has the same importance as “the brain, liver, kidneys or heart.”
So probiotics are live microorganisms, such as bacteria or yeasts, which act mainly in the digestive system. The same source indicates that the majority of these microbes live in the large intestine, so the consumption of sufficient probiotics translates into protection of the organs involved in this process. But that does not mean that it is necessary to supplement ourselves.
What are the types of probiotics?
Among the probiotics with the most research support and that are most recommended are the following types of bacteria:
- Lactobacillus: L. acidophilus, L. rhamnosus, L. casei and L. plantarum.
- Bifidobacterium: Bifidobacterium longum and Bifidobacterium brevi
What are probiotics used for?
Dr. Chang points out that: “gut microbes help regulate our metabolism: the digestion, absorption and use of nutrients”; They could also be useful in reducing intestinal inflammation. However, the source warns that not all presentations in which probiotics are available, both in foods and supplements, have been studied and its impact is not verifiable.
What foods contain probiotics?
The fermented foods They are the main suggestion to increase the consumption of probiotics, because the process preserves good bacteria, but it is important to know that not all fermented products contain probiotics because to be effective, the microorganisms must be alive and in some processes they die, as in the preparation of sourdough bread.
Dr. Mauricio González, specialist in internal medicine and emergency medicine, warns that it is necessary to pay attention when we seek to increase the consumption of probiotics and especially when choosing processed foods and drinks because “they contain high amounts of sugar. It is vital that we check the labels to avoid surprises.”
According to a publication of the Harvard Universityhe yogurt It is the preferred food for this purpose and the contribution depends on the brand, but they estimate that the probiotic content per serving is 90 billion and 500 billion CFU (Colony Forming Units). The amount depends on the strain and use.
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Does kombucha contain probiotics?
The kombucha It is a drink originally from China, its popularity has grown in recent years. It is prepared with sugared and fermented tea, which is why it is attributed several benefits, including the prevention of constipation due to the contribution of bacteria and yeasts.
In a study published by the NIH compile several studies that evaluate the biological activity of kombucha, especially in relation to its antioxidant propertiesantidiabetics, prevention of cardiovascular diseases and even increased life expectancy.
However, this source highlights that most of these benefits have only been tested in animals, so research is needed to scientifically prove its benefits in humans. The same warning applies to other foods such as: Apple vinagersauerkraut, kimchi, cheese and miso.
How many probiotics do you need to consume?
The Harvard Universityclarifies that there is no “recommended daily intake” and the ideal is to incorporate them naturally into the diet. The versatility of yogurt to be used as a dressing and substitute ingredient in baking stands out.
Although there are more and more options to supplement with probiotics, which are even sold in capsules, the aforementioned doctors recommend that to choose the most appropriate ones, according to your particular needs, It is better to have medical instruction.
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