Prebiotic & Probiotic Facts
The best way to fight COVID19 (and any other pandemic) is to boost your immune system. In this post I share some prebiotic and probiotic facts. The human body has two built-in lines of defense against threats to its health.
- one external: your skin
- one internal: your colon (large intestine)
Protecting the skin is easy (washing, clothing, and sunscreen). Protecting the colon is altogether different. It begins with proper nutrition.
A diet filled with a wide variety of fruits and vegetables, as well as plant-based fats and protein is the most conducive to creating and maintaining a healthy microbiome (or flora).
What is a Microbiome?
A microbiome refers to the environment inside your colon. The human colon is filled with healthy bacterium known as flora.
The best way to probiotic (promote) this bacterium is by nourishing it with the vitamins, minerals, and amino acids that exist naturally, organically, and only in vegetables, fruits, nuts, seeds, whole grains, herbs, spices, legumes, and (clean) water. It is best to cut back on, or eliminate entirely any animal products form your diet. Animal products raise cholesterol levels, cause the colon to become “sluggish,” and introduce zoonotics that can destroy the healthy flora within.
Another way to strengthen one’s immune system is to “force” it to work, to do its job Immunities are acquired over time by routine exposure to benign bacterium. Such as one would find in backyard dirt, indoor/outdoor plants, soil, household dust, and contact with family pets. Observe good hygiene habits, and avoid taking antibiotics as they destroy the healthy flora in your gut.
Benefits of Probiotics and Prebiotics
Chronic and degenerative diseases such as cancer, diabetes, and cardiovascular diseases are the main causes of death worldwide World Health Organization (WHO, 2014). Probiotics are living organisms that have beneficial effects when they colonize the intestines.
Probiotics
Among the probiotics, Lactobacillus are well known as having many properties which make them beneficial to control pathogenic microorganisms. The predominant bacteria species that are used as probiotics are the lactobacilli (Lactobacillus plantarum and L. paracasei). Combinations of probiotics and prebiotics act synergistically to confer health benefits to the host.
Prebiotics
The resistant carbohydrates of psyllium husk (Plantago ovata) belong to soluble dietary fibers and are considered important prebiotics that maintain healthy digestion, including stabilizing blood sugar, lowering cholesterol, and promoting colon health. Psyllium husk is recommended by the Food and Agriculture Organization (FAO) of the United Nations for human health. Psyllium contains phenolics and flavonoids that possess reducing oxidation.
Warning: Some fiber supplements, like the ones containing psyllium husks, can be extremely harmful to the 10% of the population that is born with an allergy/intolerance.
Pectin is a substance that is naturally found in the walls of plants. It is added to foods due to its fiber and natural prebiotic properties. It reduces the amount of fat and sugar, can alter the physical and chemical properties, and structure of foods that persist even after heat treatment. Pectin is widely used in marmalade, jam, gel candy, and other confectionery bakery products.
Antioxidant activities
Antioxidant activities inhibit oxidation processes and play a key role in promoting health. Lactic acid bacteria are a well-known good source of antioxidants and are associated with a reduced risk of developing chronic diseases.
Polysaccharides, as well as agar, has a moderate antioxidant activity. Psyllium possesses important biological, antioxidant, and anti-inflammatory properties. Terpenes, including saponins, possess anticancer activity. In psyllium, seeds have higher total antioxidant activity, followed by the leaves and the husk.
Antimicrobial Activities
Beneficial effects of probiotics include their antimicrobial properties, improving lactose intolerance, lowering total cholesterol, increasing utilization of nutrients, and decreasing use of antibiotics.
Maintaining a healthy oral microbiome is based on the ability of probiotics to suppress growth of oral pathogens, such as S. mutans. S. mutans is widely known as the main cause of dental caries development. Today, many foods with probiotic microorganisms are available in the market. Fermented foods make up the vast majority).
Probiotics and Prebiotics Supplements
If you’re looking to add probiotics and prebiotics to your diet, a supplement is not the place to start. Only adding probiotics and prebiotics supplements to your diet, without also incorporating fresh produce and whole foods, will not have optimal effects on your health.
However, if you absolutely must take probiotics and prebiotics supplements, then it’s best to take them at night before bed. In addition, keep them refrigerated to maintain their freshness. Also, be sure to drink plenty of water (64oz.) every day. Supplements play an outstanding role in the food market, demonstrated by the demand derived from the increasing cost of healthcare and the steady increase of life expectancy.
Often the bioactive ingredients in supplements are viable lactic acid bacteria (LAB) count, total phenolic compounds (TPC) content, probiotics, prebiotics, and other antioxidants for consumer health.
Sources:
Development and characterization of the gummy
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Protecting probiotics from the stomach – Science Daily
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American Chemical Society, Sep 26, 2018
Probiotics for Vaginal Health: Safety, Efficacy, and Types
By Erica Cirino on February 22, 2019, Reviewed by Holly Ernst, PA-C
https://www.healthline.com/health/vaginal-health/probiotic-vaginal-health
WO2012173587A1: Sugar-free chewable supplement – Google Patents
https://patents.google.com/patent/WO2012173587A1/en
Hao Zhang, Chen Yang, Weijie Zhou, Qian Luan, Wenlin Li, Qianchun Deng, Xuyan Dong, Hu Tang, Fenghong Huang. A pH-Responsive Gel Macrosphere Based on Sodium Alginate and Cellulose Nanofiber for Potential Intestinal Delivery of Probiotics. ACS Sustainable Chemistry & Engineering, 2018; DOI: 10.1021/acssuschemeng.8b02237
American Chemical Society. “Protecting probiotics from the stomach.” Science Daily.
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