Probiotics are live microorganisms that, when taken in sufficient amounts, provide positive effects on health by regulating a person's intestinal flora. They are generally used to support intestinal health and maintain digestive system balance.
Properties of Probiotics:
- Live Microorganisms: The most common probiotics include lactobacillus and bifidobacteria. Additionally, some yeast species may also have probiotic properties.
- Regulates Intestinal Flora: Probiotics prevent the growth of harmful bacteria by increasing the number of beneficial bacteria in the intestine.
Effects on Health:
- It supports digestion.
- It strengthens the immune system.
- May relieve some stomach and intestinal disorders (e.g., irritable bowel syndrome, diarrhea).
- Contributes to the production of vitamins (e.g. B group vitamins).
What are the sources of probiotics?
- Fermented Foods: Foods such as yogurt, kefir, pickles, kombucha, miso, tempeh are natural sources of probiotics.
- Supplements: Probiotic supplements sold in capsule, tablet or powder form may also be used.
What is the Difference Between Probiotics and Prebiotics?
- Probiotics: These are beneficial bacteria.
- Prebiotics: Indigestible fibers that serve as food sources for probiotic bacteria (e.g., onions, garlic, bananas).
Regularly consuming probiotics can improve overall health by supporting gut health. However, it is important to consult a doctor before using probiotics, especially for people with certain health conditions.
What is the Importance of Using Probiotic Supplements?
Probiotic supplements contain live microorganisms that are specifically formulated to maintain or restore the balance of the intestinal microbiota. The importance of these supplements has become even more evident with the increasing negative effects of modern lifestyle and environmental factors on the intestinal flora.
1 - Balancing Intestinal Flora:
- Factors such as stress, poor nutrition, and antibiotic use can negatively affect the intestinal flora.
- Probiotic supplements help restore balance by supporting beneficial bacteria in the gut.
2- Support for the Digestive System:
- It helps relieve digestive problems such as bloating, gas, diarrhea or constipation.
- It may support better digestion of lactose in individuals with lactose intolerance.
3- Strengthening the Immune System:
- Intestinal microbiota is closely related to the immune system. Probiotics increase the function of the immune system by preventing the proliferation of harmful microorganisms.
4- Post-Antibiotic Rehabilitation:
- Antibiotics can destroy beneficial bacteria along with harmful bacteria. Probiotic supplements help rebuild the intestinal flora after antibiotic use.
5-Protection from Diseases:
- Probiotics may be effective in treating irritable bowel syndrome (IBS), infectious diarrhea, and some allergic conditions.
- Additionally, it may contribute to reducing the risk of systemic diseases such as obesity, diabetes and depression.
- Effect on Skin Health:
- Intestinal flora is of great importance in the treatment of skin problems such as acne and eczema. Probiotics have positive effects on the gut-skin axis.
6- Vitamin and Nutrient Production:
- Probiotics may increase the production of important vitamins in the gut, such as some B vitamins and vitamin K.
What Should You Pay Attention to When Taking Probiotic Supplements?
- Choosing a Quality Product: The effectiveness of probiotics depends on the types of bacteria they contain and their vitality. Products from reliable brands should be preferred.
- Choosing the Right Strain: Not every probiotic strain has the same effect. Choosing the right strain for a particular health problem is important.
- Storage Conditions: Probiotics containing live organisms require proper storage (e.g., in the refrigerator).
Probiotic supplements are an important tool for supporting not only digestive health but also overall health. However, it is recommended to consult with a healthcare professional to create a supplement program tailored to individual needs.
How to Use Probiotics?
The use of probiotics depends on personal needs, the type of probiotic chosen and the purpose of use. There are some basic rules and methods to get the most out of probiotics.
What are the General Rules for Probiotic Use?
1- Dosage and Continuity: Regular use is required for probiotics to be effective.
The daily dosage depends on the product used and the type of bacteria. The recommended dosage is usually stated on the supplements.
2- Timing: Probiotics are usually taken with or just before a meal. This reduces the effect of stomach acid and increases the chance of beneficial bacteria reaching the intestines.
Some products can be taken on an empty stomach; this depends on the product's instructions for use.
3- Storage Conditions: Probiotics are sensitive organisms. Correct storage conditions must be observed to keep them alive.
Some probiotics should be refrigerated, while others are stable at room temperature (check the label).
What are the methods of using probiotics?
1. Food Usage
Yogurt: It is the best-known natural source of probiotics.
Kefir: It is a powerful probiotic drink that facilitates digestion.
Pickles: Especially homemade ones contain natural probiotics.
Miso and Tempeh: Fermented soy products are rich in probiotics.
Kombucha: Popular as a fermented tea.
These foods provide natural sources of probiotics and also add variety to the diet.
2. Use through Supplementation
Capsule or Tablet: It is the most commonly used form of probiotic. It provides ease of use.
Powder Form: Can be consumed by adding to drinks or food.
Liquid Form: Some probiotics come in liquid form and can be drunk directly.
The strains of probiotics used in supplements are often chosen based on their specific health benefits, such as:
Lactobacillus acidophilus: For general digestive health.
Bifidobacterium bifidum: To regulate intestinal flora.
Saccharomyces boulardii: For the treatment of post-antibiotic diarrhea.
Who Should Use Probiotics?
- Those with Digestive Problems: Problems such as constipation, bloating, diarrhea or irritable bowel syndrome.
- After Use of Antibiotics: Since antibiotics negatively affect the intestinal flora, supplements may be necessary.
- Those Who Want Immune Support: Probiotics are useful for strengthening the immune system.
- Those with Lactose Intolerance: It can facilitate the digestion of lactose.
- Those with Skin Problems: It can provide positive effects on the gut-skin axis in conditions such as acne or eczema.
Side Effects and Warnings
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Those who first start using probiotics may experience gas or mild bloating; this is usually short-lived.
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People with chronic illnesses, those with suppressed immune systems, and pregnant women should consult a doctor before using probiotics.
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Probiotics are not a medicine; therefore, they should be used as a supplement, not a cure.
When used regularly and correctly, probiotics can provide many health benefits, from digestion to immunity. It’s important to choose a probiotic that suits your needs and follow the instructions for use.
What Foods Contain Probiotics?
Probiotic foods are foods that are naturally fermented and contain beneficial bacteria (especially lactic acid bacteria). These foods both support intestinal flora and provide positive effects on general health. Here are foods rich in probiotics:
Foods Containing Probiotics
1. Milk and Dairy Products
Yogurt: It is one of the most popular sources of probiotics.
Especially homemade yoghurts or yoghurts containing probiotic cultures should be preferred.
Kefir: Kefir, a fermented milk product, is very rich in probiotic diversity.
It facilitates digestion and supports the immune system.
Ayran: It is a natural source of probiotics, but homemade ayran without additives should be preferred.
2. Fermented Vegetables
Sauerkraut: Fermented cabbage is full of natural probiotics, but prefer unpasteurized.
Pickled Cucumbers: Homemade pickles containing probiotics are ideal. Those made with salt water instead of vinegar contain more probiotics.
Kimchi: A spicy fermented vegetable dish unique to Korean cuisine, rich in probiotics.
3. Fermented Grains and Legumes
Miso: A product made from fermented soybeans, unique to Japanese cuisine.
Tempeh: Another food made from fermented soybeans. It is rich in both probiotics and protein.
Natto: A fermented soybean-based food consumed in Japan.
4. Fermented Beverages
Kombucha: A tea-based fermented beverage that contains antioxidants as well as probiotics.
Fermented Plant-Based Beverages: Plant-based probiotic beverages such as coconut water kefir are also available.
5. Cheese Types
Fermented Cheeses: Some types of cheese, such as Parmesan, Cheddar, and Gouda, contain probiotics. However, it is important that the cheeses are unpasteurized.
6. Other Foods
Mother of Vinegar (Apple Cider Vinegar): Unpasteurized and produced by natural fermentation, apple cider vinegar is rich in probiotics.
Olives: Olives fermented in salt water are sources of probiotics.
Things to Consider When Choosing Probiotic Foods
- Naturalness: Processed and additive-containing products should be avoided.
- Pasteurization: Pasteurization kills probiotics. Unpasteurized fermented products should be preferred.
- Homemade: Homemade yogurt, kefir and pickles contain higher levels of probiotics.
Benefits of Probiotic Foods
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It supports intestinal health.
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It facilitates digestion and reduces problems such as bloating.
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It strengthens the immune system.
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It increases the absorption of vitamins and minerals.
Consuming these foods regularly can positively impact your overall health by balancing your gut microbiota.