Learn all about probiotics and prebiotics

Probiotics, prebiotics, microbiota, intestinal health, immune system... surely you have heard all these terms before, and perhaps, you have some confusion about what each one is and how they are related. We are going to present them in a simple way so that you are clear about their function and how they are related.

Gut microbiota

The intestinal microbiota is the large community of living microorganisms that populate our intestine.

These microorganisms are essential for our digestion, helping us to digest and break down food and to regulate and synthesize certain vitamins, among many other functions.

A proper balance of microorganisms in our microbiota is essential for our health. When there is some kind of alteration, disorders such as irritable bowel, Crohn's disease, colitis, diarrhea or constipation and even diseases that at first glance do not seem to be directly related to the intestine such as diabetes, obesity or brain disorders can occur.

Our microbiota can be altered by multiple factors ranging from stress or environmental pollution to the use of antibiotics. Adequate nutrition is essential. Excessive processed foods, sausages, industrial pastries, artificial sweeteners, dairy products or alcohol compromise the bacterial balance.

Gut microbiota and immune system

The intestinal microbiota plays a very important role in our immune system, as it is part of our defensive barrier. In fact, the intestinal system is the most extensive part of the immune system.

About 80% of the antibodies produced by our body are found in the intestinal mucosa, preventing unwanted microorganisms from entering our system, thus acting as a barrier for certain viruses, bacteria, fungi, etc...

Probiotics:

A probiotic is a product or food that provides live microorganisms in sufficient quantities for the well-being of our intestine, i.e. "provides life".

By taking foods with natural probiotics, we are helping to install live microorganisms beneficial to our health and immune system, hindering the growth of harmful bacteria in the intestine.

Probiotics help regulate inflammation and act as a barrier to external pathogens, strengthening our immune system.

Where can we find probiotics in our diet?

Fermented foods are a natural source of probiotics that you can easily include in your diet. Here are some simple ideas for incorporating them throughout the day:

SOPAS:

Miso: Miso is a fermented paste made from cereal grains or legumes. The most common are mugi, hatcho or shiro miso. You can use the first two in the preparation of soups and broths. Starting the day with a miso soup is an investment in health. Shiro miso has a less salty taste than the other misos and is ideal for balancing sweet vegetable creams.

ALIÑOS:

Tamari: is the liquid obtained from the fermentation of soybeans and salt for 18 months in a wooden barrel. This condiment is ideal for enriching and flavoring vegetable stews, sautéed vegetables or as a condiment for your salads.

Shoyu: like tamari, it is obtained from the fermentation of soybeans and salt and also includes wheat grains, so it is not recommended for people with celiac disease.

Apple cider vinegar: Made by natural fermentation, it is an ideal ingredient for dressing salads. Choose it from organic and unpasteurized sources so that it retains all its benefits.

Shiro miso: this miso made from the fermentation of rice is delicious for the preparation of dressings and vinaigrettes.

ACCOMPANIMENTS:

Ginger pickle: made by fermenting the spicy ginger root in rice vinegar, salt and shiso leaves, it is an indispensable ingredient for sushi. You can also incorporate it in your salads and snacks. Finely chopped, it will be delicious on your vegetable dishes.

Sauerkraut: Traditionally it is made by fermenting white cabbage, although you can also find it prepared with red cabbage, grated carrot, etc. It is very common in central and eastern European regions. You can add a tablespoonful to your meals, either as an accompaniment or on your salads or cooked dishes.

Natto miso: It is a Japanese condiment, highly prized for its unique combination of flavors. Made with very particular and fermented ingredients: barley, water, sea salt, soybeans, ginger, kombu, koji, you can use it as an accompaniment to your dishes or add a crushed teaspoon to your sauces.

Prebiotics:

Prebiotics are "food" for the beneficial bacteria found in our intestine and are responsible for ensuring their survival.

Thus, just as important as providing probiotic foods on a daily basis, is the intake of other foods that help the growth and development of the beneficial bacteria that we have just "installed".

Prebiotics are molecules of non-digestible fiber that reach the large intestine, where they are fermented, acting as a substrate and favoring the growth of beneficial bacteria of the microbiota.

How can we provide prebiotics in our diet?

Included on a daily basis:

- Mucilages: you can find them in flax and chia seeds. They are formed when they have been soaked for a while or cooked in water.

- Pectins: You will find it in some fruits, especially in: apples, oranges, lemons, kiwis, grapes, and also in carrots. The skin and seeds are the parts that contain the most pectins. You can prepare your compotes using the whole fruit to get the most out of it.

- Resistant starches:

Kuzu is the resistant starch food par excellence. It also acts as a thickener, so you can incorporate it to prepare sauces or creamy desserts. It is an indispensable ingredient for mousse and custard, as well as for certain medicinal drinks such as "apple kuzu" a drink that helps you relax and sleep well.

Sweet potato and potato: some foods are sources of starches that can be rendered resistant by simple cooking techniques. Cooking, especially baking and then cooling to 4 degrees, preferably in the refrigerator, modifies the starches in these tubers making them resistant. You can bake whole sweet potatoes for several days and heat them gently when you are going to consume them.

The same goes for cereals and legumes, which are also a source of starches. Cook them and store them in the refrigerator before consumption.

- Fructans: Include some of these vegetables daily: chicory root, leeks, onions, asparagus, artichokes.

- Fermentable hemicelluloses: you will find it in oat flakes. You can prepare them for your breakfast creams.

As you can see, including foods that improve your gut microbiota and strengthen your immune system is quite simple.

Whenever you can, also, exercise outdoors, reduce stress and develop a positive attitude towards life. All this will help to improve your defenses as well.

Article written by Isabel Moreno, Macrobiotic Consultant Macrosano