What Are Probiotics?

Probiotics are beneficial bacteria that live in the intestines. Our bodies host trillions of microorganisms, and probiotics make up the “friendly” portion of them.

• They are live microorganisms (mostly bacteria and yeast).
• They balance the gut flora and facilitate digestion.
• They can be consumed naturally (through fermented foods) or via supplements.

What Are the Benefits of Probiotics?

Regulate the Digestive System

• Reduce constipation, diarrhea, and bloating.
• Help alleviate symptoms of lactose intolerance.

Strengthen the Immune System

• Inhibit the growth of harmful bacteria.

Aid in Vitamin Production

• Support the synthesis of vitamins B12 and K.

Influence Mental Health

• Contribute to serotonin production (gut-brain axis).

Which Foods Are Rich in Probiotics?

Note: Unpasteurized, homemade fermented products contain more probiotics.

Are There Any Side Effects of Probiotics?

Generally safe, but in some cases:

• Gas and bloating (especially at first use),
• Allergic reactions (rare),
• Infection risk in those with weakened immune systems.

Who Should Use Caution?

• Individuals with immune deficiencies,
• Those on heavy antibiotics (should use under medical supervision).

What Are Prebiotics?

Prebiotics are the food source for probiotics. They are indigestible fibers that nourish beneficial bacteria in the gut.

• They are not live organisms; they are a type of fiber.
• They ferment in the gut, helping probiotics thrive.

What Are the Benefits of Prebiotics?

Extend the Lifespan of Probiotics

• Make it easier for friendly bacteria to adhere to the gut.

Increase Calcium Absorption

• May reduce the risk of osteoporosis.

Help Balance Blood Sugar Levels

• Lower the glycemic index.

Which Foods Are Rich in Prebiotics?

Note: A daily intake of 5–10 grams of prebiotics is recommended.

Are There Any Side Effects of Prebiotics?

Excessive consumption can cause:

• Gas and bloating,
• Diarrhea (especially in those with irritable bowel syndrome).

Solution: Gradually increase intake and drink plenty of water.

Probiotic vs. Prebiotic: Key Differences

Conclusion: Which One Should You Use?

• When gut balance is disrupted (e.g., after antibiotics): Probiotic,
• For maintaining a healthier microbiota: Probiotic + Prebiotic (Synbiotic).

Note: Always consult your doctor before using supplements.

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