There are three types of positive biotics in our intestinal system, namely Prebiotics, Probiotics and Postbiotics. But what are they and how do they help our health? Let's get to know them a little better.
All three biotics are intestinal flora, i.e. bacteria that are found naturally in our intestinal system, where they have different functions. To know the difference between the three biotics, you can explain it by saying that Probiotics correspond to the bees that work in the hive. Prebiotics correspond to the pollen that the bees collect and use to make honey, and the honey itself corresponds to Postbiotics.
Research has shown that with good gut health, we can reduce the risk of diseases, but we can also alleviate skin problems such as rosacea and acne, just as our general well-being improves.
Probiotics - "The Bees"
In recent years, research has highlighted the positive effects of Probiotics on our general health and well-being. Probiotics are gut bacteria that help stimulate stomach acid and natural enzymes needed for proper digestion and address various health and skin problems. Our gut microbiota is crucial to health and is also very sensitive to any type of food you eat as well as stress, certain diseases and a lot of different drugs.
Probiotics are microorganisms that play a role in the health of the immune system as they prevent pathogens or harmful microorganisms from growing and developing.
One of the main benefits of Probiotics is its ability to manage digestive symptoms including bloating, constipation and diarrhea. Research also shows that Probiotics can help with skin problems including eczema, dry skin, aging skin and damage from UV rays. Specific Probiotics have been shown to increase the skin's production of ceramides, which help the bacteria that fight acne.
Different foods naturally contain Probiotics, especially fermented foods that are full of flavor and that you can naturally make part of your eating habits.
Probiotic foods:
- Cloudy
- Yoghurt with live cultures
- Kefir
- Cottage cheese
- Kombucha
- Kimchi
- Tempeh
- Sauerkraut
- Miso
- Parmesan cheese
- Apple cider vinegar
In order to achieve the best possible result when you take Probiotics as a dietary supplement , it is important that you supplement with fibre. The fibers make the absorption of Probiotics most effective, as lactic acid bacteria need fibers to survive in your gut. These fibers are also known as Prebiotics, which is what we look at next.
Prebiotics - "Pollen"
Prebiotics are a form of carbohydrate or nutrient that is digested by the gut microbiome. They are referred to as food or fuel for Probiotics and consist of indigestible fibers that the intestines cannot digest, but they act as a structural base that gives strength to the living bacteria, that protects us from harmful substances and that promotes the growth of a healthy intestinal environment. These types of fiber provide healthy nutrients to the gut microbiome to help promote digestion and stimulate immune function. Prebiotics also help the body absorb minerals such as calcium and magnesium.
Research has also shown that microbial dysbiosis on the skin and in the gut is often followed, which is why prebiotics can support specific skin problems such as rosacea and acne.
Prebiotics can also easily be included as part of our daily diet, as they are found in particularly fiber-rich foods such as fruit, vegetables, grains and spices. Prebiotics are therefore plant fibers and can be found in almost all vegetable foods. Plant fibers are also called inulin.
Prebiotic foods:
- Peas
- Beans
- Asparagus
- Artichoke
- Jerusalem artichokes
- Chicory root
- Fennel
- Garlic
- Onion
- Ginger
- Bananas
- Berry
- Grains such as barley, rye, oats and wheat
- Dark chocolate
Postbiotics – "Honey"
Postbiotics are bioactive compounds produced by Probiotics. Our beneficial bacteria digest vegetable fibers and produce nutrients such as vitamin K and B vitamins. Research shows that Postbiotics can improve immunity and digestion, reduce inflammation and benefit skin health.
All research shows that a healthy intestinal flora is essential for our well-being (relieves constipation and diarrhoea) and one of the cornerstones of a strong immune system, reducing inflammation and relieving skin problems. Research shows that we can improve our intestinal flora by consuming foods with a high fiber content such as fruit and vegetables, as well as fermented foods such as kimchi, miso and skyr.
Dietary supplements:
To ensure that we get enough of the beneficial biotics, we can supplement our daily diet with Probiotic supplements. Many different Probiotics and lactic acid bacteria supplements have been developed in recent years, and it is important to ensure that the supplement contains live lactic acid bacteria to achieve the beneficial effect.
To achieve the best result, it is recommended that you consume Probiotics as a dietary supplement half an hour before you eat breakfast, that is, right when you get up, and then again before you go to bed. That way, you create the best conditions for the living cultures to get past the stomach acid and into your intestines.
