These days, probiotics and prebiotics are a trendy topic. You've probably seen a lot of advertisements on television and the internet for pills and meals that claim to contain beneficial bacteria and their advantages. Before purchasing these products, you should be aware of the following. Probiotics are live microorganisms found in certain foods and supplements that are meant to maintain or enhance the body's normal microflora, or "good" bacteria. Prebiotics are diets that feed the human microbiota, often high-fiber meals. The goal of using prebiotics is to enhance the balance of these microbes. The 100 trillion "good" bacteria in your big intestine are vital to your health. These helpful microbes, often known as the microbiome, support normal bowel function and may even aid with conditions like inflammatory bowel disease. According to research, they may even help control mood and weight. At birth, each person has a distinct microbiome. Through the food we consume, we increase these.

Here are some of the methods for enhancing your microbiome with beneficial bacteria:

Fermented foods. Some common foods are "cooked" by helpful bacteria. For instance, they transform soybeans into miso, sweetened tea into kombucha, and cabbage into sauerkraut. The bacteria will not be present if the goods have been pasteurized, as most packaged fermented foods have been. Purchasing from delis where the pickling is done in-house or natural food stores that stock pickled foods is the best option. You can also create your own.

Kefir and yogurt. To ensure you are purchasing live cultures, make sure the label says "live and active cultures."

Probiotic supplements can be found on the market. Finding what you're looking for among them can be difficult. Here’s everything you need to know:

- Only a small number of illnesses have strong evidence supporting the use of probiotic supplements, according to experts. Look for products that include both Lactobacillus and Bifidobacterium for overall health.

- In contrast to the 3,000 or so bacterial strains in your gut, these products typically only contain a small number of them. Not all gut microorganisms are the same, either.

- If you're looking to cure a specific ailment, like irritable bowel syndrome or diarrhea, you need to discover the proper bacteria with proven benefits for that condition. Specific bacteria perform specific roles in the body. The American Gastroenterological Association published probiotic usage recommendations in 2020.

Finally, you can support the development of healthy gut flora in your body. This is how:

- Reduce your intake of processed, sugary, and fatty foods. These may reduce the amount of beneficial microorganisms in the gut. As always, make an effort to consume only complete, unprocessed foods.

- Include a lot of insoluble fiber-rich foods in your diet. In addition to veggies like asparagus, leeks, onions, and garlic, as well as starchy vegetables like sweet potatoes and corn, you may find them in whole-grain goods like oatmeal and whole-grain breads. Peas, beans, and lentils are other excellent sources.

AA I Floricel N. Denopol, RND

Probiotics and prebiotics: what’s really important

HEALTHbeat

What is the difference between prebiotics and probiotics?

https://www.medicalnewstoday.com/articles/323490

What are probiotics and prebiotics?

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065