Expert Dietician Şebnem Kandıralı Yıldırım gave information about the subject.
Prebiotics; Also called fermentable fiber, they are indigestible foods and are a source of food for probiotics. Both work together for gut health.
Prebiotics are naturally used in fruits (berries (blueberries, raspberries), apple, pear, watermelon, banana), vegetables (green leafy vegetables (spinach, kale, chard), peas, broccoli, artichokes, leeks, asparagus, onions / garlic) and found in whole grains (barley, wheat, oats, bulgur). It can also be found in dairy products and other processed foods.
Probiotics; are live bacteria cultures. They help create or change bacteria in the intestines. In natural yoghurts (sugar-free) purchased from the market; Live bacterial cultures are obtained since it contains lactobacilli or bifidobacteria.
Fermented dairy products such as kefir also contain the same cultures. Containing good bacteria helps the digestive system as well as strengthens the immune system. Other probiotic sources; miso, kimchi, tempeh, sauerkraut, sourdough, kombucha.
Following a rich diet that includes both prebiotics (grains, vegetables and fruits) and probiotics (milk and products) regulates your intestinal flora. In some cases, prebiotics can cause gas, so do not overdo it. Apart from these, the use of bone broth, coconut, mint (medicinal), sea salmon, lemon, ginger and apple cider vinegar also contributes to intestinal repair. Avoid alcohol and caffeine, sugary fruit drinks, marbled red meats, fried foods, sugar-free sugar and chewing gum, soda and sparkling water.
Antibiotic use: Unnecessary antibiotics should not be used to maintain a healthy intestinal flora. While antibiotics reduce the good bacteria in the gut 1000 times, they increase the bad bacteria 130 times.
Use of probiotics increases the accumulation of bacteria in the small intestine; Especially 2 probiotic species, Lactobacillus acidophilus Rosell-52 and Lactobacillus rhamnosus Rosell-11, can be safely used with antibiotic use process, since they reach the intestine alive from stomach acid and bile salts in many clinical studies. Probiotics can be taken 1-2 hours after antibiotics.
The use of probiotics should be continued every day until the package is finished. In antibiotic treatments lasting longer than 1 week, the second package should be started. Probiotics min. It has also been determined in some studies that 6 months of regular use is good for chronic fatigue and depression.
Probiotics containing different bacteria and strains should be taken in long-term probiotic use.