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Probiotics and prebiotics: what is it?
Probiotics are living microorganisms, mainly bacteria, which, when used in adequate amounts, benefit health. These include strains Lactobacillus, BifidobacteriumAnd Saccharomyces boulardii. Prebiotics are undigested dietary fiber (inulin, fructoligosaccharides), which stimulate the growth of beneficial bacteria in the intestines.
The mechanism of action of probiotics
- Intestinal colonization: Compete with pathogens for resources, preventing their reproduction.
- Strengthening the barrier function: Stimulate the production of mucus and strengthen dense contacts between epithelial cells.
- Immunomodulation: Activate dendritic cells, enhancing the synthesis of Iga and adjusting the cytokine balance.
Prebiotics: Nutrition for microbiots
- Fermentation in the large intestine: Turn into short -chain fatty acids (KCHK), reducing pH media and suppressing growth Clostridium difficile.
- Bifidobacteria stimulation: Clinical studies confirm their increase in their number by 20–40% when taking inulin.
Bades with probiotics and prebiotics: key differences and forms of release
| Type | Examples | Dosage | Efficiency |
|---|---|---|---|
| Probiotics | Lactobacillus rhamnosus GG | 1–10 billion CFU/day | Reduces the risk of antibiotic-associated diarrhea |
| Prebiotics | Inulin, Fos | 5–20 g/day | Improves calcium absorption by 15–20% |
Output forms:
- Capsules with intestinal shell (protect bacteria from gastric juice).
- Powders (convenient for children, may contain additional vitamins).
- Liquid suspensions (quick absorption, but less storage).
Scientific evidence of the benefits for microflora
- Meta analysis of 45 studies (Journal of Clinical Gastroenterology2022):
- Probiotics reduce the frequency of IBS by 35%.
- Bifidobacterium child reduces bloating in 70% of patients.
- Research NIH:
- Combination Lactobacillus and prebiotics accelerates the restoration of microflora after antibiotics by 50%.
How to choose dietary supplements? Quality criteria
- The instructions of the strain (For example, Lactobacillus acidophilus LA-5).
- Some ≥ 1 billion on a portion.
- Lack of dyes and GMOs (important for children and allergy sufferers).
Side effects and contraindications
- Temporary discomfort: Flatulence in the first 3-5 days of taking prebiotics.
- Restrictions: Immunodeficiency conditions (risk of bacteria from probiotics).
Practical recommendations for admission
- Time: Probiotics – 30 minutes before meals, prebiotics – with food.
- Well: 4-8 weeks for a sustainable effect.
- Combination with enzymes: Enhances assimilation (for example, Pancreatin + L. Plants).
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