Probiotics are defined as "living bacteria that, when supplied in suitable proportions, provide a benefit to the health of persons who consume them," according to a 2002 guidance released by the FAO and the WHO (World Health Organization).

A microorganism must have been thoroughly typified and studied to determine its benefits, the quantities in which it should be taken, and the situations or indications in which it has been shown to be beneficial. Its efficacy must also have been thoroughly investigated.

What are probiotics for?

Probiotics stand out for providing the following benefits:

• They aid in the treatment of inflammatory bowel illnesses such as colitis, IBS, Crohn's disease, and other types of intestinal inflammation.

• They aid in digestion as well as reducing the acidity that some foods might induce.

• They aid to normalize intestinal transit and treating constipation and diarrhea.

• They aid in the absorption of B vitamins, iron, and calcium, among other minerals.

• They stop harmful germs from multiplying in the gut.

• They're great for helping lactose-intolerant people digest their food.

• They help to avoid issues like obesity and high cholesterol.

• They prevent and treat diarrhea caused by antibiotics, which affect the gut flora as a side effect.

Types of Probiotics

Probiotics are classified into two categories: those derived from bacteria and those derived from yeast. We discover mostly lactobacilli and bifidobacteria species in the first category of bacteria. Lactobacilli are bacteria that may be found in the digestive, urinary, and genital systems and foods such as yogurt and kefir. Its primary role is to protect the digestive system from infection. Lactobacilli are beneficial in the digestion of food and the absorption of nutrients.

Bifidobacteria are the second kind of bacteria. This kind of bacterium may be found in the bacterial flora of the gut, but it can also be found in fermented foods such as cheese and yogurt and in the environment.

Probiotics that are not of bacterial origin, but are composed of yeasts, such as the live yeast Saccharomyces boulardii, are also available.

What foods are rich in probiotics?

The following are examples of foods that are high in probiotics and that we can consume:

Cheese:

Fresh cheese, mozzarella, and cottage cheese are some of the softest types of cheese. They not only benefit the microbiota, but also give a significant quantity of calcium.

Olives:

Olives, particularly seasoned olives, are a traditional starter for the Mediterranean diet. They are also a good source of vitamin A.

Sauerkraut:

It contains probiotics as a result of the fermentation technique used in its manufacture, which consists of fermenting cabbage strips in vinegar.

Eggplants in vinegar:

It contains probiotics as a result of the conservation procedure. In addition, vinegar includes acetic acid, such as malic and ascorbic acid, which aids in the absorption of non-heme iron, which is iron derived from plant sources, which is beneficial for the body.

Yogurt:

It is the most effective probiotic food available. It has a digestible protein, which is milk, and it contains less lactose, which means that the body more readily absorbs it.

Kefir:

Similar to yogurt, kefir is fermented by the activity of a variety of yeasts in the process. Tryptophan, calcium, magnesium, phosphorus, vitamins of group B, and vitamin K are all abundant in this dish.

Sourdough bread:

In addition to being a probiotic contribution to the diet, its ingestion is quite beneficial.

Gherkins:

Like the last one, it helps to maintain the intestinal microbiota's balance because of its preservation in vinegar. They also contain a significant amount of potassium.

When should you take probiotics foods?

A healthy digestive system is essential for a healthy lifestyle. Taking probiotics foods can help with digestion and boost your immune system. When you take probiotics foods, you are ensuring that your body is getting the nutrients it needs to stay healthy. Probiotics are good for your digestive system and can help fight off harmful bacteria in your gut.