What Are Probiotics and Prebiotics? What Are Their Benefits?

What Are Probiotics and Prebiotics? What Are Their Benefits? Despite widespread misinformation, Sofra/Compass Group Turkey Country Dietitian Emel Terzioğlu Arslan shared important information about the role these beneficial bacteria play in the body, which foods should be consumed, and key points to consider when taking supplements. The large intestine contains a microbiome of 100 trillion "good" bacteria necessary for health. These beneficial bacteria help maintain healthy intestinal function while also supporting recovery from similar inflammatory bowel diseases. Research shows that the microbiome may even play a role in regulating weight and mood.

Which foods are rich in probiotic bacteria?

Every individual begins life with their own unique microbiome. New bacteria—beneficial or harmful—are added to these microorganisms through food and supplements. The best probiotic sources include yogurt, cheese, and kefir. In addition to these foods, fermented foods such as homemade pickles and kombucha are also good probiotic sources. The most well-known prebiotics include bananas, apples, strawberries, blueberries, artichokes, asparagus, whole wheat, barley, flaxseeds, almonds, walnuts, and peanuts.

What should be considered when taking probiotic supplements?

Many probiotic supplements are available on the market in addition to food sources. This creates confusion about which supplement should be taken and which is more important for health.

Key points to consider when taking supplements according to Emel Terzioğlu Arslan:

• Should benefit the body when consumed in sufficient quantities. Particularly Lactobacillus and Bifidobacterium species provide benefits to the body if taken in adequate amounts. • Should contain live microorganisms and contain a minimum of 1 billion live microorganisms. • Bacteria that show synergistic effects should be combined together. • Should be resistant to digestive conditions. Despite this, it should not be forgotten that no single probiotic is suitable for every health problem. It is best to follow the path with support from a specialist regarding which probiotic should be used for which health condition. Sofra/Compass Group Turkey Country Dietitian Emel Terzioğlu Arslan, emphasizing that the body can be helped to produce beneficial intestinal bacteria, recommends: "Add foods rich in insoluble fiber to your diet in generous amounts. In addition to whole grain products such as oatmeal and whole grain bread, you can also add vegetables such as asparagus, leeks, onions, garlic, and sweet potatoes to your diet. Beans, lentils, and peas are also good sources. However, limit foods high in sugar and saturated fat as well as processed foods."