Diet for digestion: I improve the microflora

Diet for digestion: I improve the microflora

Section 1: Understanding the microbioma and its role in digestion

1. What is a microbia?

   Microbia is a complex ecosystem of microorganisms, including bacteria, viruses, fungi and archea, which live in a certain environment. In the context of digestion, we are talking about the intestinal microbioma, which plays a crucial role in maintaining human health. This is not just a random set of microbes; This is a highly organized community interacting with each other and with the owner (person).

   • Microbiome variety: Healthy microbia is characterized by a high variety of species. This means that there are many different types of bacteria, each of which performs its own unique function. A decrease in variety is associated with various diseases.

   • Localization Microbiome: The main concentration of the microbioma is in the colon, where indigestible food residues are fermented. However, microorganisms are also present in other parts of the digestive tract, including the oral cavity, stomach and small intestine.

2. Microbioma functions in digestion:

   Microbia is involved in many processes necessary for normal digestion and general health. Its functions cover the processing of food, the synthesis of vitamins, maintaining the immune system and even the impact on mood.

   • Cloths of complex carbohydrates: Many complex carbohydrates, such as fiber, are not digested by human enzymes. Microbia enzymes these carbohydrates, producing short -chain fatty acids (KCHK), such as acetate, propionate and butyrate. KCHK serve as a source of energy for the cells of the colon (colonocytes) and have a positive effect on metabolism and immunity.

   • Vitamin synthesis: Some bacteria in microbioma are able to synthesize group B vitamins (for example, B12, biotin, folic acid) and vitamin K. These vitamins are important for various metabolic processes in the body.

   • Metabolism of bile acids: Microbia modifies bile acids, participating in their enterogepatic circulation. This affects the absorption of fats and cholesterol.

   • Protection against pathogenic microorganisms: Microbia creates a barrier against pathogenic microorganisms, competing with them for nutrients and space, as well as producing antimicrobials.

   • Regulation of the immune system: Microbia interacts with the immune system, teaching it to recognize beneficial and harmful microorganisms. This is important for preventing autoimmune diseases and allergies.

   • Influence on the axis “intestines-mosg”: Microbia affects the brain through the nervous system, the endocrine system and the immune system. It can affect mood, behavior and cognitive functions.

3. Microbia factors affecting:

   The composition of the microbioma is dynamic and influenced by many factors, both internal and external. Understanding these factors allows us to purposefully affect the microbia to improve health.

   • Diet: Diet is one of the most important factors that determine the composition of the microbioma. A diet rich in fiber contributes to the growth of beneficial bacteria, while a diet rich in fat and sugar can lead to dysbiosis.

   • Antibiotics: Antibiotics destroy not only pathogenic, but also beneficial bacteria, which can lead to a significant disturbance in the microbioma (antibiotic-assed diarrhea).

   • Age: The composition of the microbioma changes with age. In newborns with a microbia, it is relatively simple, but gradually becomes more diverse during the first years of life. In older people, the variety of microbioma is often reduced.

   • Genetics: Genetic factors also play a role in determining the composition of microbioma, although to a lesser extent than diet and environment.

   • Environment: The impact of various environmental factors, such as hygiene, geographical position and contact with animals, also affects microbias.

   • Stress: Chronic stress can negatively affect the microbia, changing its composition and reducing diversity.

   • Diseases: Different diseases, such as inflammatory intestinal diseases (BCC), irritable intestine (SRK) and obesity, are associated with changes in microbioma.

Section 2: Dysbiosis: causes, symptoms and consequences

1. What is dysbiosis?

   Dysbiosis (or dysbiosis) is a violation of the balance of microbioma, characterized by a decrease in the variety of beneficial bacteria and an increase in the number of pathogenic or conditionally pathogenic microorganisms. This is not an independent disease, but rather a condition that can be caused by various factors and lead to various health problems.

   • Qualitative and quantitative changes: Dysbacteriosis can manifest itself both in a change in the ratio of various types of bacteria (qualitative changes), and in a change in the total number of microorganisms (quantitative changes).

   • Conditionally pathogenic microorganisms: With dysbiosis, conditionally pathogenic microorganisms, which are normally present in small quantities and do not harm, begin to actively multiply and have a negative effect on the body.

2. Causes of dysbiosis:

   Dysbiosis can be caused by many factors that disrupt the normal functioning of the microbioma. The most common reasons include:

   • Reception of antibiotics: Antibiotics are one of the most common causes of dysbiosis. They destroy both pathogenic and beneficial bacteria, violating the balance of microbioma.

   • Inal meals: A diet rich in processed foods, sugar and fats, and poor fiber contributes to the growth of pathogenic bacteria and suppresses the growth of beneficial ones.

   • Chronic stress: Stress can negatively affect the microbia, changing its composition and reducing diversity.

   • Infectious diseases: Intestinal infections can disrupt the balance of microbioma and lead to dysbiosis.

   • Inflammatory diseases of the intestine (BCC): ZAK, such as Crohn’s disease and ulcerative colitis, are characterized by chronic inflammation in the intestines, which violates with microbia.

   • Irritable intestine syndrome (SRK): SRK is often accompanied by dysbiosis.

   • Immunodeficiency states: People with a weakened immune system are more susceptible to dysbiosis.

   • Surgical interventions: Intestinal operations can be disturbed by microbia.

   • Alcohol abuse: Alcohol can negatively affect the microbia, contributing to the growth of pathogenic bacteria.

3. Symptoms of dysbiosis:

   Symptoms of dysbiosis can be diverse and vary depending on the degree of impaired microbioma and the individual characteristics of the body. The most common symptoms include:

   • Stool disorders: Diarrhea, constipation or their alternation.

   • Bloating and flatulence: Increased gas formation in the intestine.

   • Stomach ache: Discomfort or abdominal pain of various intensity.

   • Nausea and vomiting: In some cases.

   • Intolerance to certain products: For example, lactose or gluten.

   • Reduced appetite: Changing taste preferences.

   • Chronic fatigue: General weakness and fatigue.

   • Headaches: In some cases.

   • Reduced immunity: Frequent colds.

   • Skin rashes: Eczema, dermatitis.

4. The consequences of dysbiosis:

   Dysbacteriosis can lead to serious health consequences, if you do not take measures to restore the balance of a microbioma. Possible consequences include:

   • Indigestion: Deterioration of the assimilation of nutrients, deficiency of vitamins and minerals.

   • Inflammatory diseases of the intestine (BCC): Dysbacteriosis can contribute to the development and exacerbation of BCC.

   • Irritable intestine syndrome (SRK): Dysbacteriosis can aggravate the symptoms of SRK.

   • Allergic reactions: Dysbiosis can increase the risk of allergies.

   • Weakening of the immune system: Increased susceptibility to infections.

   • Obesity: Dysbiosis can affect metabolism and contribute to weight gain.

   • Type 2 diabetes: Dysbiosis is associated with an increased risk of type 2 diabetes.

   • Cardiovascular diseases: Dysbiosis can affect cholesterol and increase the risk of cardiovascular diseases.

   • Mental disorders: Dysbacteriosis can affect the axis of the “intestines” and contribute to the development of depression and anxiety.

Section 3: Bad to improve microflora: Classification and action mechanisms

1. Probiotics:

   Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. They are one of the most popular and studied types of dietary supplement to improve microflora.

   • Action mechanisms:

     • Competition with pathogenic microorganisms: Probiotics compete with pathogenic microorganisms for nutrients and attachments to the intestinal mucosa, thereby preventing them from reproduction and colonization.

     • Production of antimicrobials: Some probiotics are able to produce antimicrobials, such as bacteriocins that inhibit the growth of pathogenic bacteria.

     • Improving the barrier function of the intestine: Probiotics strengthen intercellular compounds in the intestinal epithelium, thereby reducing the intestinal permeability for toxins and pathogens.

     • Modulation of the immune system: Probiotics stimulate the immune system, increasing the activity of immune cells and the production of antibodies.

     • Production of short -chain fatty acids (KCHK): Some probiotics are able to ferment undigested carbohydrates and produce KCZHK, which serve as a source of energy for the cells of the colon and have a positive effect on metabolism and immunity.

   • The main types of probiotics:

     • Lactobacillus (lactobacteria): are widely used to improve digestion, strengthen immunity and prevent antibiotic-associated diarrhea. Examples: Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei.

     • Bifidobacterium (bifidobacteria): Important to intestinal health, especially in children. Contribute to improving digestion, strengthening immunity and preventing allergies. Examples: Bifidobacterium bifidum, Bifidobacterium long, Bifidobacterium child.

     • Saccharomyces boulardii: Yeast probiotic, which is effective for the prevention and treatment of antibiotic-associated diarrhea and travelers diarrhea.

     • Bacillus (bacilli): some species such as Bacillus subtilis And Bacillus clausiiused as probiotics. They have high resistance to antibiotics and are able to survive in an aggressive environment of the stomach.

   • Choosing a probiotic:

     • Stamm-specificity: The effectiveness of the probiotic depends on a specific strain. It is important to choose probiotics containing strains, the effectiveness of which was proved in clinical studies.

     • The number of living bacteria: The probiotic label should indicate the number of living bacteria in the dose (usually in a of the colony -forming units). To achieve the effect, it is necessary to consume a sufficient amount of bacteria (usually from 1 billion to 10 billion in a day).

     • Resistance to gastric juice and bile: Probiotics should be resistant to the aggressive environment of the stomach and bile to survive and reach the intestines.

     • Output form: Probiotics are produced in various forms, such as capsules, tablets, powders and liquids. The choice of form depends on individual preferences and ease of use.

2. Prebiotics:

   Prebiotics are undigested food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines. They are “food” for probiotics and help them breed and colonize the intestines.

   • Action mechanisms:

     • Stimulation of the growth of beneficial bacteria: Prebiotics selectively stimulate the growth and activity of beneficial bacteria, such as Lactobacillus And Bifidobacterium.

     • Increase in the production of short -chain fatty acids (KCHK): Fermentation of prebiotics with useful bacteria leads to an increase in the production of KCHK, which have a positive effect on metabolism and immunity.

     • Improving the barrier function of the intestine: KCZHK formed during the fermentation of prebiotics strengthen intercellular compounds in the intestinal epithelium, thereby reducing the intestinal permeability for toxins and pathogens.

     • PH reduction in the intestines: Fermentation of prebiotics leads to a decrease in pH in the intestines, which creates adverse conditions for the growth of pathogenic bacteria.

   • The main types of prebiotics:

     • Inulin: Natural polysaccharide contained in many plants, such as chicory, artichoke and onions.

     • Frictoligosaccharides (phos): Short -chain fruits contained in many fruits and vegetables.

     • Galactooligosaccharides (state): Short -chain Galactans contained in dairy products and some legumes.

     • Resistant starch: The type of starch, which is not digested in the small intestine and reaches the colon, where it is fermented by bacteria.

     • Pectin: Soluble fiber contained in many fruits and vegetables, such as apples and citrus fruits.

   • Sources of prebiotics:

     • Food: Onions, garlic, bananas, artichokes, chicory, asparagus, Jerusalem artichoke, whole grain products.

     • Bad: Prebiotics are available in the form of powders, capsules and tablets.

3. Sinbiotics:

   Sinbiotics are a combination of probiotics and prebiotics in one product. They are designed to ensure both living microorganisms and “food” for their growth and activity, thereby enhancing the positive effect on the microflora.

   • Advantages of Sinbiotics:

     • Synergic effect: The combination of probiotics and prebiotics has a stronger effect on the microflora than the use of each of them separately.

     • Improving the survival of probiotics: Prebiotics provide to probiotics the nutrients necessary for survival and colonization of the intestine.

     • Stimulation of the growth of beneficial bacteria: Sinbiotics stimulate the growth and activity of beneficial bacteria, improving the balance of microflora.

     • Improving digestion and immunity: Sinbiotics have a positive effect on digestion and immune system.

   • Examples of Sinbiotics:

     • Probiotic (Lactobacillus or Bifidobacterium) + Prebiotic (Inulin or FOS).

     • Probiotic (Saccharomyces boulardii) + Prebiotic (Manolioligosahari).

4. Postbiotics:

   Postbiotics are product of vitality of probiotics, such as KTszhk, bacteriocins, enzymes and vitamins. They have a positive effect on the health of the owner, even if the probiotics themselves do not survive in the intestines.

   • Action mechanisms:

     • Anti -inflammatory action: Some postbiotics have anti -inflammatory effects, reducing inflammation in the intestines.

     • Improving the barrier function of the intestine: Postbiotics strengthen intercellular compounds in the intestinal epithelium, thereby reducing the intestinal permeability for toxins and pathogens.

     • Immunomodulatory action: Postbiotics stimulate the immune system, increasing the activity of immune cells and antibodies.

     • Antimicrobial action: Some postbiotics, such as bacteriocins, have an antimicrobial effect, suppressing the growth of pathogenic bacteria.

   • Examples of postbiotics:

     • Short -chain fatty acids (KCHK): Butirate, Propionate, Acetate.

     • Bacteriocins: lowlands, lacticin.

     • Enzymes: amylase, protease, lipase.

     • Vitamins: B vitamins B, Vitamin K.

   • Advantages of postbiotics:

     • Stability: Postbiotics are more stable than probiotics, and do not require special storage conditions.

     • Safety: Postbiotics are safe for people with a weakened immune system, as they do not contain living microorganisms.

     • Variety Actions: Postbiotics have a diverse positive effect on health, improving digestion, immunity and general condition of the body.

Section 4: Choosing and using dietary supplements to improve microflora

1. Consultation with a doctor:

   Before taking dietary supplement to improve microflora, it is recommended to consult a doctor, especially if you have any diseases or take other medicines. The doctor will help to determine the cause of microflora disorders and choose the most suitable dietary supplement.

2. Definition of the problem:

   It is important to understand what exactly needs to be adjusted in your microflora. Dysbacteriosis can manifest itself in different ways: a lack of certain beneficial bacteria, an excess of conditionally pathogenic microorganisms, or a general decrease in the variety of microbioma. In some cases, a fecal analysis for dysbiosis may be required for a more accurate assessment of the state of microflora.

3. The choice of dietary supplement depending on the problem:

   • After taking antibiotics: Probiotics containing strains are recommended Lactobacillus rhamnosus GG, Saccharomyces boulardii or Bacillus clausii.

   • With constipation: Probiotics containing strains are recommended Bifidobacterium lactis or Lactobacillus plantsas well as prebiotics, such as Inulin or FOS.

   • With diarrhea: Probiotics containing strains are recommended Lactobacillus rhamnosus GG or Saccharomyces boulardii.

   • When swelling of the abdomen and flatulence: Probiotics containing strains are recommended Bifidobacterium child or Lactobacillus acidophilusas well as prebiotics, such as phos or state.

   • To strengthen immunity: Probiotics containing strains are recommended Lactobacillus rhamnosus GG, Lactobacillus casei or Bifidobacterium bifidum.

4. Dosage and duration of the reception:

   The dosage and duration of the intake of dietary supplements to improve microflora depend on the specific product and individual characteristics of the body. It is recommended to follow the instructions on the packaging and recommendations of the doctor. Typically, the course of taking probiotics is from 2 to 4 weeks.

5. Rules accepts:

   • Probiotics: It is best to take probiotics on an empty stomach or between meals in order to reduce the effects of gastric juice.

   • Prebiotics: Prebiotics can be taken at any time of the day.

   • Sinbiotics: Follow the instructions on the packaging.

   • Drink enough water: This will help Badu to reach the intestines faster.

6. Diet combination:

   Reception of dietary supplements to improve microflora must be combined with a healthy diet, rich in fiber, fruits, vegetables and fermented products (yogurt, kefir, sauerkraut). Limit the consumption of processed products, sugar and fats.

7. Side effects:

   In most cases, dietary supplements are well tolerated to improve microflora. However, in some cases, side effects can occur, such as bloating, flatulence or diarrhea. Usually these symptoms take place on their own within a few days. If side effects are preserved or worsening, stop taking dietary supplements and consult a doctor.

8. Bad storage:

   Keep dietary supplement to improve microflora in accordance with the instructions on the package. Some probiotics require storage in the refrigerator to maintain the viability of bacteria.

9. Evaluation of effectiveness:

   Evaluate the effectiveness of the reception of dietary supplements a few weeks after the start of admission. Pay attention to changes in digestion, general health and immunity. If you have not noticed improvement, consult your doctor to adjust the treatment plan.

Section 5: Other ways to improve microflora

1. Diet:

   The diet plays a key role in maintaining a healthy microbioma.

   • Increase in fiber consumption: Fiber is “food” for beneficial bacteria. Include more fruits, vegetables, whole grain products and legumes in your diet.

   • Limiting sugar consumption and processed products: Sugar and treated products contribute to the growth of pathogenic bacteria.

   • Inclusion of fermented products: Enzymed products (yogurt, kefir, sauer cabbage, kimchi, comable) contain living probiotic crops.

   • Variety of the diet: Use a variety of products to ensure the intake of various nutrients and support the variety of microbioma.

2. Regular physical exercises:

   Physical exercises have a positive effect on microbia, increasing its diversity and improving the composition.

3. Reducing stress:

   Chronic stress negatively affects microbias. Practice relaxation methods such as meditation, yoga or breathing exercises to reduce stress levels.

4. Sufficient sleep:

   The lack of sleep can negatively affect the microbia. Try to sleep at least 7-8 hours a day.

5. Restriction of antibiotics:

   Take antibiotics only as prescribed by a doctor and only if necessary.

6. Avoid smoking and alcohol abuse:

   Smoking and alcohol abuse negatively affect microbias.

7. Hygiene:

   Follow hygiene rules to prevent pathogenic microorganisms from entering the intestines.

8. Stay in the fresh air:

   Spend more time in the fresh air to get vitamin D and improve the overall health of health.

Section 6: Conclusion (not included, according to the requirements)

Section 7: Frequently asked questions (FAQ)

1. Which is better: probiotics, prebiotics or synbiotics?

   The choice depends on your individual needs. Probiotics are useful for restoring the population of beneficial bacteria, prebiotics feed existing beneficial bacteria, and synbiotics combine both advantages.

2. Can probiotics cause side effects?

   In most cases, probiotics are safe, but in some cases, bloating, flatulence or diarrhea can cause bloating, especially at the beginning of the reception.

3. How long do you need to take probiotics?

   The course of taking probiotics is usually from 2 to 4 weeks, but can be extended on the recommendation of a doctor.

4. Is it possible to take probiotics during pregnancy and breastfeeding?

   In most cases, probiotics are safe during pregnancy and breastfeeding, but before the reception it is recommended to consult a doctor.

5. How to store probiotics correctly?

   Follow the instructions on the packaging. Some probiotics require storage in the refrigerator.

6. Is it possible to take probiotics with antibiotics?

   Yes, the intake of probiotics during antibiotics can help prevent antibiotic-associated diarrhea. Take probiotics a few hours after taking antibiotics.

7. What products contain prebiotics?

   Onions, garlic, bananas, artichokes, chicory, asparagus, Jerusalem artichoke, whole grain products.

8. Does the stress affect the microflora?

   Yes, chronic stress can negatively affect the microflora.

9. What are postbiotics?

   Probiotic life products that have a positive effect on health.

10. Is it necessary to do a fecal analysis for dysbiosis before taking dietary supplements to improve microflora?

    Not always. In some cases, the doctor may recommend a fecal analysis for dysbiosis for a more accurate assessment of the state of microflora, but in most cases you can start taking dietary supplements without analysis, especially if the symptoms are insignificant.

Section 8: Glossary Terms

• Microbia: A community of microorganisms living in a certain environment.
• Dysbacteriosis (dysbiosis): Disorders of the microbiome.
• Probiotics: Living microorganisms that have a positive effect on health.
• Prebiotics: Interesting food ingredients that stimulate the growth of beneficial bacteria.
• Sinbiotics: Combination of probiotic and prebiotic.
• Postbiotics: Probiotic life products.
• Short -chain fatty acids (KCHK): Acetate, propionate, butyrate.
• Inflammatory diseases of the intestine (BCC): Crohn’s disease, ulcerative colitis.
• Irritable intestine syndrome (SRK): Functional intestinal disorder.
• Colony -forming units (CFU): The number of living bacteria in a dose of probiotic.
• Antibiotic Associated diarrhea: Diarrhea caused by taking antibiotics.
• Enterogepatic circulation: The process of circulation of bile acids between the liver and the intestines.
• Here’s the “intestine-Mozg”: The relationship between the intestines and the brain.

Section 9: Useful resources and links

• (Insert links to authoritative sources of information about microbiome, probiotics, prebiotics and intestinal health)

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