Today, with a high degree of certainty, it can be argued that in order to improve health and quality of life, the diet of each person should include a sufficient amount of probiotics and prebiotics.
Probiotics – these are microorganisms and substances of microbial and other origin that bring invaluable benefits to our body: they increase immunity, produce vitamins, in particular vitamin B, which is required for metabolism, protect against chronic diseases, etc.
No less important for the body and prebiotics – food components required to stimulate the vital activity and growth of friendly microflora in the intestine.
Starting taking probiotics: how to choose, doses and treatment rules
Beneficial bacteria can be obtained from both food and capsules (tablets) with probiotics. But it is very important to adhere to a strict rule: you need to start eating or supplementing probiotics with small doses.
Since the seeding of beneficial microflora is accompanied by "exile"; and the death of harmful bacteria that have taken root in the intestines, as a result of this cleansing process, many toxins are released. The body during this period is struggling with the symptoms of intoxication, a kind of "dying reaction".
And the person may experience ailments, mood swings, skin rashes and other symptoms. Usually, not very pleasant symptoms accompanying this healing process pass through 3 – 5 days. If you start taking probiotics with small doses, then all the painful symptoms of intoxication can be mitigated.
And the minimum requirements when choosing a probiotic – this is the presence of representatives of bifido- and lactobacilli. It is necessary to take preparations from live microbial cultures for at least six months to obtain an effective result. Doses vary from 5 to 20 billion.
Read also: "How to take antibiotics correctly: rules and misconceptions"
Food probiotics: plant and dairy products
It is quite obvious that foods containing probiotics (these are fermented milk as well as plant foods) are "inhabited" by a greater number of beneficial microorganisms than preparations with the same "live cultures". Just a wonderful owner of probiotics is sauerkraut.
It is better to start overseeding microflora with the juice of this healthy vegetable, because the fiber of the most sour cabbage is not well tolerated by everyone. At the start of the "sown path" 2-3 teaspoons are optimal, then this dose can be increased to a couple of tablespoons. And drinking sauerkraut juice is best with every meal. Later, you can gradually move directly to sauerkraut, as well as other fermented vegetables.
An indispensable source of beneficial bacteria is fermented milk products: kefir, yogurt, cottage cheese, sour cream. But in this case, you need to pay attention to the following nuances: it’s good if lactic acid products are made from whole (and not skimmed) milk, they are not pasteurized, they are not sweetened, they contain a “live culture”.
The body of each person is individual, so the following scenario is quite possible: food intolerance, which includes a probiotic.
Prebiotics – in the diet: without them, too, nowhere
If probiotics – these are beneficial microbes, then prebiotics – food for these microbes. There is a difference, and it is significant. And "discover" the latter can be found in such products: leafy greens, Jerusalem artichoke, asparagus, garlic, artichokes, chicory root, leeks.
Do not forget about the cabbage family: all types of this vegetable will be useful, both raw and stewed. In case of fiber intolerance, you can replace or supplement vegetables with green juices.
We are convinced that by taking probiotics and prebiotics, you can improve your health and increase the number of years you live.
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