The "gut" is the largest immune organ in the human body. A healthy gut will block bacteria, viruses, molds, parasites and other attacks. Babies get probiotics from their mother's birth canal and breast milk. When they grow up, they can get probiotics from fermented food or Supplement with additional probiotics, these probiotics affect gut health and also affect the body's immunity.
Liu Yujie, a nutritionist at Lianxin Clinic, pointed out that probiotics have many functions. In addition to converting dietary fiber into short-chain fatty acids that can be absorbed and utilized, they can also assist in the production of vitamins and adjust immune function. Everyone's gut flora composition is unique. The probiotic flora in the intestinal tract can be divided into three types: probiotic flora, neutral flora and harmful flora. Probiotics can inhibit the production of "bad bacteria" in the gut.
Scientists have found that the combination of probiotic strains and probiotics can effectively increase the number and time of survival of probiotics in the intestines by providing sufficient food for probiotics and increasing the reproduction of probiotics in the gastrointestinal tract.
Liu Yujie said that people with healthy gut can directly ingest natural probiotic foods, such as sugar-free yogurt, sugar-free yogurt, cheese, kimchi, miso, natto and other fermented foods; , People with high pressure are prone to repeatedly eating the same food or eating too much processed food. Probiotics can be supplemented in an appropriate amount to maintain the stomach, increase the good bacteria in the intestinal tract, and maintain the diversity of flora species.
Schematic／
Most importantly, supplementing with probiotics, to take in more natural "prebiotics" to provide enough nutrients for probiotics! "Prebiotics", also known as probiotics, or probiotics, are nutrients for probiotics, cultivate a good intestinal environment, and increase the reproduction of probiotics in the gastrointestinal tract.
7 types of foods rich in prebiotics
If you want to take it from natural foods, you can choose non-digestible dietary fiber (water-soluble, insoluble) to supplement prebiotics. Usually foods rich in dietary fiber or naturally fermented foods contain a lot of prebiotics, you can refer to the following 7 categories:
Dietary fiber is rich in prebiotics. The Ministry of Health and Welfare recommends a daily intake of 25 to 35 grams of dietary fiber. Taking common cabbage, green cabbage, cabbage, and lettuce as an example, each 100g contains an average of 1.4g of dietary fiber; fruits such as pearl guava, golden kiwi, Sanji, and banana contain an average of 2.5g of dietary fiber per 100g. .
Other foods with relatively high content include brown rice, oatmeal, nuts, avocado, bamboo shoots, etc. It is recommended to eat more whole grains every day, and match it with 5 to 7 points of vegetables and 2 to 3 points of fruits, which can improve the Dietary fiber intake can also get enough prebiotics!
◎ Image source/Lianxin Clinic‧Dazhi Image/Shutterstock
◎ Source/Lianxin Clinic
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