PROBIOTICS – healing properties, types and sources (part 2/2)

How to increase the amount of probiotic microorganisms in the body?

The first step to increasing the amount of probiotics in the body, and thus to improve the balance of the intestinal flora, is an appropriate way of eating. A diet that promotes the multiplication of good bacteria contains limited amounts of carbohydrates in the form of cereal products and virtually eliminates refined sugar.


Antibiotics often prescribed by doctors with a light hand, used when it is not necessary, or taken alone without consulting a doctor, do immense damage to the intestinal microbiome and change it for many months, destroying both pathogenic and pro-health bacteria. Very often it can be observed that the more often an antibiotic is used, for example for the treatment of intimate infections, the more often they convert, this is due to the extermination of antibiotics with probiotic microorganisms that cease to compete with these pathogens. meat and dairy products from industrial production may contain residues of antibiotics, which also does not favor the multiplication of probiotics.The more chemistry in food, the worse the composition of the microflora of the body. Therefore, if possible, choose local food products from provensources.


It’s good to know that intestinal microflora disorder is promoted by chronic stress.

It is very helpful to increase the multiplication of probiotic microorganisms by eating acidic foods like apple cider vinegar and fermented vegetables, they contain a certain amount of probiotics, but also acids, eg gluconic and acetic acids, which help maintain the proper pH for the growth of probiotic microorganisms. spoonful of apple vinegar 1-2 times a day and eat silage It is very important to eat foods rich in lactic acid bacteria, which feed the positive microflora of the body.These sources include, among others, good quality kefir and other fermented milk products, fermented plant drinks and silage



It is also important to provide prebiotics with the diet, that is, the medium for the growth of probiotic microorganisms. Prebiotics are some fractions of dietary fiber, and most are found in garlic, chicory, artichokes, asparagus, onions and bananas.


Food products containing probiotics

There are few probiotic foods in our region: the most popular foods containing probiotic bacteria include kefir, natural yoghurt, sour milk, sauerkraut and pickled cucumbers.

Kefir is fermented with the use of so-called kefir mushrooms composed, among others, of yeast and bacteria, which makes the final product richer in probiotics and contains at least 10 different strains, an alternative for people who do not consume milk and its products kefirs made on the basis of vegetable milk – coconut, oat or rice The fermentation process is very similar, and the final product also has probiotic properties, although it contains fewer strains.

A good source of probiotic bacteria are non-pasteurized cheeses, and in the case of dairy products, you need to pay attention to their origin, the best properties will be from cows grazing naturally and fed grass

Silages are not as rich sources of probiotics as fermented dairy products, but they contain lactic acid bacteria, they are also a source of organic acids that create a favorable environment for the growth of good bacteria.” In Poland, cabbage and cucumbers are the most common, but you can also sift other vegetables and even The juice of sauerkraut helps digestion and has proven positive action in the case of diarrhea and constipation.

A more exotic version of sauerkraut is Korean kimchi – cabbage with the addition of vegetables, such as peppers, radishes, onions, carrots and spices (garlic, ginger, sea salt, fish sauce) left for fermentation from 3 to 14 days.


Another probiotic food product is a Japanese natto from fermented soybeans that contains Bacillus subtilis, while miso paste used in Chinese and Japanese cuisine is mostly made of fermented rice, wheat or soy with salt and yeast. days to a few years, and a product is obtained with a butter consistency and color from white to brown.The next probiotic of the Far East is kombucha – a drink based on black tea fermented by the so-called tea mushroom

In addition to traditional probiotic food, new products are appearing on the market, such as fruit juices with the addition of good bacteria, ice cream and specialized probiotic drinks.” Work is underway on the optimal technology for the production of cold-cured meats and sausages with the participation of probiotic strains.


Probiotics in the form of dietary supplements

In the case of problems with dysbiosis (disturbed balance of intestinal microflora) and frequently recurrent intestinal problems and intimate infection, it is necessary to supplement with good quality probiotic preparations. Probiotic supplements may be a big support in many disease states and it is worth using, because probiotics in natural form are poor

Supplements differ significantly from each other – doses and diversity of microorganisms used in them, Not all preparations contain strains with proven clinical effect, and it should be noted that the indication of the strain, not only the type and species of the micro-organism, indicates higher quality and Every producer who uses clinically tested strains will want to boast about it.There are a lot of pro biotic supplements on the market, but only a few have a proven therapeutic effect.In seriously ill people should use only supplements with given strains of microorganisms Probiotic preparations can only be taken orally.