Biotics (Pre & Pro)

The term “biotic” is formed by the combination of two terms, “bio” meaning life and “ic” meaning like. Thus, biotics means life-like and is related to all the living entities present in an ecosystem.
Pre & Pro biotics are warrior’s of your gut.

https://eatrightstaybright.com/gut-and-brain/

………more details in above blog link.

PREBIOTICS

Prebiotics are foods that promote the growth of good bacteria.

They are compounds in food that induce the growth or activity of beneficial micrograms such as bacteria and fungi. Dietary prebiotics are typically non – digestible fibrous  compounds that pass undigested through the upper part of the gastrointestinal tract and stimulate the growth or activity of advantage.

FUNCTIONS OF PREBIOTICS
 

1. Absorption of Minerals – Prebiotics are essential for improving the intestinal absorption of calcium and other minerals.They also  help in enhancing skeletal health.
2. They change the rate in which food causes a spike in blood sugar. This helps in insulin resistance.
3. They ferment food faster, helping in absorption of nutrients.
4. Prebiotics are broken down to short-chain fatty acids. That help in metabolic and overall health by providing energy to colon cells, producing necessary mucus, and aiding in reducing inflammation and thus promoting immunity.

How does food affect the gut micrograms?

The food we eat plays a major role in the balance of good or bad bacteria.
If we eat high carbohydrate and sugar laden food it has a negative impact on gut bacteria. It affects insulin  resistance and has also  been associated with higher B.M.I.(Body Mass Index).

Remember every morsel counts. Stop blame game. Start working on your lifestyle.

 
Which foods are prebiotic?

You don’t have to buy expensive Prebiotics supplements to take care of your gut.

Good bacteria is readily available in your kitchen.

Food that are high in prebiotics are

• Garlic
• Onion
• Asparagus
• Apple
• Bananas
• Berries
• Cocoa
• Oats
• Barley
• Legumes, lentil
• Sprouts
• Peas
• Pickled cucumber
• Buttermilk
• Yogurt
• Idli
• Cheese
• Flaxseeds
• Chicory roots
• Jicama roots
• Yaron roots
• Dandelion green

        And many more..

PROBIOTICS

 
Is a microorganism (such as lactobacillus) that when consumed (as in a food or a dietary supplement) maintains or restores beneficial bacteria to the digestive tract.

They are  often called  good and helpful live bacteria as they  are beneficial for your health, especially your digestive system when consumed or applied.

They can be found in fermented food, curd, dietary supplements and beauty products too.

How Do They Work?

•  When you lose “good” bacteria in your body, for example after taking antibiotics, probiotics can help replace healthy bacteria.
• Probiotics are meant to prevent and treat an imbalance or a deficit of beneficial microbes in your microbiome. 
• They can help balance your “good” and “bad” bacteria to keep your body working the way it should.

TYPES OF PREBIOTICS

LACTOBACILLUS :

It is a rod-shaped bacterium which produces lactic acid from the fermentation of carbohydrates.   (Lactobacillus acidophilus (L.acidophilus) is a type of probiotic (“good” bacteria) found in the human gut, mouth, and vagina, and also in certain foods.
It is found in yogurt  and other fermented foods.

        BIFIDOBACTERIUM :

Bifidobacteria are healthy bacteria that are found in intestines. They help  to digest fiber, prevent infections, and produce important compounds, such as B vitamins and healthy fatty acids.
Their number is in trillions in our body, and they’re extremely important for our gut health.
It eases irritable bowel syndrome (I.B.S.)

YEAST :

Many types of yeast are beneficial for several digestive conditions.
They help in protecting gut flora during treatment, and aid in restoring the microbiome afterward. It may also help to treat certain infections, such as those that cause traveler’s diarrhea, or H. pylori.

They help in :

a) Irritable bowel syndrome(I.B.S.)
b) Inflammatory bowel disease (IBD)
c) Infections Diarrhea

 Example – Saccharomyces boulardii.

EXAMPLE OF PREBIOTICS

1. YOGURT : Yogurt is a prime source of probiotics.
2. BUTTERMILK :
3. FERMENTED RICE :
4. KANJI :
5. PICKLES :
6. CHEESE :
7. KEFIR : Fermented probiotic milk drink. We add kefir grains to Cow or goat milk. Kefir grains are living microorganisms and are not man made.They are naturally occurring gifts from nature.
8. SAUERKRAUT : Shredded Cabbage that has been fermented by lactic acid bacteria.
9. TEMPEH : Made from fermented soybean.It has a slightly nutty, mushroomy flavor.
10. KIMCHI : Fermented spicy Korean side dish.
11. KOMBUCHA : Fermented black or green tea drink.

Sharing receipe of my grandmother

 
Kanji (fermented drink) :

1. Coarsely grind 1 tsp each of yellow & Black mustard seeds with a pinch of asafoetida and Himalayan salt.
2. In a clean glass or porcelain  jar add boiled and cooled water. To it add beetroot, carrots sticks along with whole green chillies (if you like spicy drink)
3. Add coarsely grounded powder to it. Cover it with muslin cloth.
4. Keep it in sunlight for 2 – 4 days.
   Viola, your fermented drink is ready. 

 Note  

Remember polluting the gut not only cripples your immune system but also destroys your sense of empathy, the ability to identify with other humans.

To make your gut happy and  healthy along with  Pre and Probiotics you need a bigger dose of TLC (Tender loving care).

Relax your  nerves and live in the present. Everything will come out to you at the perfect time.