Probiotics: health benefits and a list of products

Probiotics are beneficial bacteria that live in the intestines and improve the overall health of the body. They facilitate digestion and absorption of nutrients, as well as strengthen the immune system.

If the intestinal flora is disrupted, which usually happens after taking antibiotics or during an unhealthy diet, a person becomes more susceptible to disease, according to tuasaude.com.

The main benefits of probiotics:

1. Necessary for the treatment and prevention of intestinal diseases (colitis, irritable bowel syndrome, Crohn's disease);
2. Fight cancer, candidiasis, hemorrhoids, and urinary tract infections;
3. Improve digestion and reduce acidity;
4. Help to get rid of constipation and diarrhea, regulate intestinal transit;
5. Increase the absorption of nutrients (vitamin B, calcium and iron);
6. Strengthen the immune system by increasing the production of macrophages, the body's defense cells;
7. Prevent the growth of harmful bacteria in the intestines;
8. Help digest lactose, especially in people with intolerance to this component;
9. Required for the prevention of obesity, high cholesterol, and hypertension;
10. Prevent food allergies;
11. Help to improve mood, as a direct link has been found between the balance of intestinal flora and a reduction in depression and anxiety;
12. They can improve the condition of a person with autism (some studies show that there are benefits not only at the gastrointestinal level but also at the behavioral level, related to the ability to concentrate and listen).

Foods rich in probiotics

• Natural yogurt: the main and easiest source of probiotics. There are also flavored versions of it that contain beneficial bacteria;
• Kefir: a product fermented with yeast and bacteria, similar to yogurt, but with more probiotics;
• Fermented milk: a special product that contains lactobacilli added during production;
• Kombucha: a fermented drink, also known as kombucha.
• Oriental soy products and vegetables (miso, natto, tempeh and kimchi);
• Sauerkraut;
• Pickled cucumbers;
• Sourdough: a living culture consisting of yeast and bacteria.

In addition to this, some cheeses may also contain live cultures of microorganisms with probiotic properties, so it is important to read the nutritional label to confirm whether this type of cheese contains bacteria.

To maintain a healthy intestinal flora, it is advisable to consume at least 1 food probiotic per day, especially after taking antibiotics.

The difference between probiotics and prebiotics

While probiotics are healthy bacteria that inhabit the intestines, prebiotics are fibers that serve as food for them, promoting their survival and reproduction. Some examples of natural prebiotics are oatmeal, onions, garlic, and green banana.