You have surely heard of probiotics. Perhaps of prebiotics, but likely not yet of synbiotics. Here you will learn exactly what lies behind these terms and which foods help you cultivate exactly the right bacteria in your gastrointestinal tract, or gut for short.
Gut flora in balance
The gastrointestinal tract is an extensive universe that you should look after well. Not least because over 70 percent of your immune cells and around 90 percent of your antibodies are formed there. A strong immune response and good digestion are a crucial foundation for health and well-being. Certain bacterial cultures, such as lactic acid bacteria and bifidobacteria, play an important role in a healthy, resilient gut flora that optimally absorbs all vital nutrients. For example, lactic acid bacteria promote an acidic environment in the gut where germs and disease-causing bacteria cannot multiply as easily. The German Nutrition Society (DGE) advises increasing the intake of lactic acid bacteria in your diet, as this reduces harmful metabolic products, improves lactose processing, and can also shorten the duration of diarrhea symptoms.
Probiotics
Probiotics (from Latin "pro" = for and Greek "bios" = life) are foods that contain viable microorganisms. These bacterial strains generally consist of lactic acid bacteria and bifidobacteria and can contribute to a healthy, resilient gut flora, for instance by warding off undesirable bacteria. Probiotic foods are fermented, meaning they have been preserved through fermentation processes. Popular probiotics include yogurt, kefir, miso, kombucha, and kimchi.
Prebiotics
The gut-friendly bacterial strains that you gain from probiotics need food of their own: so-called prebiotics. Prebiotic foods generally contain indigestible carbohydrates that can only be broken down in the gut with the help of health-promoting bacteria. A prebiotic such as the carbohydrate inulin is found in significant quantities in, for example, chicory, artichokes, black salsify, Jerusalem artichokes, or parsnips. However, legumes, nuts, seeds, fruit, and bread can also supply your gut flora with prebiotics.
Synbiotics
To keep the gut in a healthy balance, especially during times of stress or during and after taking antibiotics, a conscious intake of pro- and prebiotic foods is recommended. Particularly helpful are so-called synbiotics, which provide a combination of pro- and prebiotics. You can obtain these via dietary supplements.
Would you like to know more about a gut-friendly diet? Click here for an expert interview on digestive medicinal plants.
• Are you interested in a product with probiotic cultures? Then read on here.
