In recent years, as the effect of the intestines on our general health has become clearer, probiotics have become the most frequently mentioned products. Yeditepe University Kozyatağı Hospital Nutrition and Diet Specialist gave interesting information by pointing out that probiotics have many benefits for our body, from the digestive system to weight control, from insulin resistance to carbohydrate absorption.

Probiotics, the Shining Star!

When it comes to maintaining general health, our eating habits are at the top of the list of points to be considered. However, it is extremely important to apply the right information at the right time in this regard. Especially in recent years, probiotics, whose star has been rising, have started to find the value they deserve. Many studies on this subject reveal how important probiotics are for both our physical and mental health. Yeditepe University Kozyatağı Hospital Nutrition and Diet Specialist explained that probiotics should be taken in certain ways and sufficient quantities, especially for the intestinal system, which is called the second brain of our body.

Indispensable for Intestinal Health

Different kinds of microorganisms in our gut make up our gut flora, which has many metabolic functions. This is where probiotics come into play. Nutrition and Diet Specialist listed some of the benefits to be obtained from probiotics as follows: “It regulates the intestinal system, helps to strengthen immunity and provide weight control. It strengthens the intestinal wall, reduces the risk of cancer, and plays a protective role against heart diseases. It protects the liver and cleans harmful substances by fighting allergens in foods.”

It Should Be Consumed Regularly Every Day

Probiotics, which can be taken through supplements or foods, need to be consumed regularly every day in order to see their effects on our bodies. Yogurt enriched with probiotics, kefir, boza, tarhana, fermented foods, vinegar, and fermented cheeses is among the probiotic foods that are both easy to reach and easily consumed. The prebiotics that provides nutrition to probiotics is Jerusalem artichoke, onion, garlic, leek, asparagus, chicory, linseed, barley, and oats. “A bowl of probiotic-rich yogurt or a glass of kefir that we add to our main meals or snacks during the day can help us regulate our probiotic consumption,” said a Nutrition and Dietetic Specialist.

Investments Should Be Started From the Childhood

Probiotics are also extremely important for children. In addition to the intestinal system, it also provides great benefits in strengthening the immune system. Nutrition and Diet Specialist said that we should start investments in childhood so that our immune and intestinal systems can be strong in adulthood and gave the following information on how to include probiotics in child nutrition: “In most meals during the day, the consumption of yogurt, which is rich in probiotics, should be increased. By diversifying kefir according to our child's taste, for example by cutting fruit into it, we can help our child consume it more fondly. In addition, healthy gut microbiota will help our child have a better mood by affecting their psychology in a good way.” 

At younger ages and in infancy, breast milk is an important source of probiotics. The breast milk microbiota, which consists of many different microorganisms, is very important for the baby. Reminding that the probiotic content of breast milk is also affected by the mother's intestinal flora and nutrition, a Nutrition and Diet Specialist said, “In order to strengthen the baby's intestine and immune system, it will be beneficial for the mother to consume probiotic foods during pregnancy and breastfeeding. Thus, breast milk will be enriched in terms of probiotic content.”

How is Probiotic Deficiency Diagnosed?

The easiest way to understand probiotic deficiency can be some problems such as flatulence, constipation, diarrhea, or a feeling of bloating in the intestinal tract. Yeditepe University Hospital Nutrition and Diet Specialist said, “In order to compensate for this deficiency, it is important to include more probiotic and prebiotic foods in our daily diet. Include 2-3 servings of yogurt, tzatziki, and ayran in your diet every day. If you need more probiotics, you can add 1 serving of probiotic yogurt or kefir per day. Do not forget to use vinegar in your salads. As a prebiotic, definitely increase your fiber consumption, and consume at least 2 servings of legumes a week. You can consider probiotic support as a suitable supplement for you by consulting your doctor and dietitian when necessary.”

Notes on Probiotics

• Probiotics do not show an immediate effect, they must be used regularly for at least 2 weeks to see their effects.

• Care must be taken as probiotic consumption by people with a suppressed immune system (HIV, AIDS, etc.) can lead to dangerous results.

• Since metal substances reduce the effectiveness of probiotics, these two should not come into contact with each other.

• Antibiotics and probiotics should not be used at the same time, there should be at least 2 hours intervals between them.

• A specialist should be consulted for correct and effective probiotic consumption.

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