Foods containing prebiotics: dairy, fermented milk, dietary fiber

Prebiotics are food ingredients that stimulate the growth and activity of healthy microflora in the digestive system, but are not absorbed by the intestines. Inulin, fructo-oligosaccharides, lactulose, galacto-oligosaccharides, and lactitol have prebiotic properties. These microelements are found in many natural foods.

Let's look at foods that contain prebiotics in large quantities:

• Chicory root raw 64.6%
• Jerusalem artichoke 31.5%
• Dandelion greens 24.3%
• Garlic 17.5%
• Fresh onions 8.6%
• Cooked onion 5%
• Asparagus 5%
• Wheat bran unprocessed 5%
• Wheat flour 4.8%
• Banana 1%

In small quantities, useful microelements are found in such products as:

• Fruits: apples, pears, citrus fruits, apricots, plums.
• Vegetables: soybeans, asparagus, cabbage, garlic, corn.
• Dairy and fermented milk products: cottage cheese, milk, kefir, fermented baked milk.
• Berries: blackberries, raspberries, strawberries.
• Nuts: walnuts, peanuts, almonds, pistachios.
• Cereals: buckwheat, oatmeal, millet, semolina.

In their chemical structure, all prebiotics are complex carbohydrates with a branched chemical formula. They easily react with various substances, improve the digestion process and provoke the growth of beneficial microflora in the intestines.

Fermented milk products containing prebiotics

Most of the beneficial bacteria are found in fermented milk products. Prebiotics are found in milk, kefir, cottage cheese, sour cream, fermented baked milk, and various yogurts. Their main benefit is based on the method of preparation. For example, kefir or yogurt is obtained after beneficial bacteria have entered fresh milk. After this, the fermentation process begins, which is aimed at reducing free lactose. This makes milk proteins easily digestible. The nutritional value of kefir, yogurt, and cottage cheese is much higher than that of fresh milk. The lactose they contain facilitates the digestion process, does not cause heaviness and flatulence, which very often happens after a glass of fresh milk.

In addition to prebiotics, fermented milk products contain complete protein. This substance has a full set of amino acids and promotes tissue regeneration. They also contain healthy fats. The fat content can be regulated by purchasing low-fat products.

Fermented milk products containing prebiotics not only improve the intestinal microflora, but also remove pathogenic and opportunistic microorganisms. They are useful for various gastrointestinal diseases, after food poisoning, with heaviness in the stomach and increased gas formation. Another useful property of fermented milk products is a mild laxative and diuretic effect. Such food is considered cleansing and is included in many diets, including therapeutic ones.

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Dietary fiber with prebiotics

An important component of plant foods that is not digested by gastrointestinal enzymes is dietary fiber with prebiotics. They have a beneficial effect on the general condition of the body, prevent various diseases and are part of dietary therapy. The most popular fibers are cellulose and pectin, they are complex carbohydrates that consist of polysaccharide chains. They are water-soluble and highly hygroscopic, capable of binding a large amount of water, swelling and increasing 50 times. This increases intestinal peristalsis and increases the frequency and volume of stool.

There are two types of dietary fiber:

• Insoluble - cellulose and lignin. They swell in water, increasing the mass and frequency of stool, prevent constipation, intestinal inflammation, hemorrhoids.
• Soluble – swell in water and form a glue-like gel. The resulting substance consists of non-cellulose carbohydrates, pectins, polysaccharides and hemicellulose.

Dietary fiber maintains the normal condition of the digestive tract, cleanses it, reducing the risk of colon cancer. Promotes the growth of friendly intestinal microflora, especially Lactobacillus and Bifidobacter.

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Prebiotic with raspberries

A tasty and healthy drink from Florina is a prebiotic with raspberries. The dry mix contains isolated soy protein, inulin, pectin, wheat fiber, guar gum, dried fruit concentrate, and fructose. The product is available in special bags of 150 g each.

The drink has the following properties:

• Promotes mechanical cleansing of the intestines
• Stimulates motor skills
• Removes toxins from the body
• Normalizes microflora
• Slows down the absorption of fats and carbohydrates
• Reduces blood cholesterol levels
• Improves the absorption of vitamins
• Prevents dysbacteriosis
• Reduces appetite and promotes weight loss

The prebiotic is taken 2 times a day, 1 glass in the morning before meals and in the evening before bed. After 2 weeks of regular use, the amount of bifidobacteria in the body increases and remains at a high level with further use of the raspberry drink.

Prebiotics based on yeast fungi

Microelements useful for intestinal microflora are represented by various substances. Prebiotics based on yeast fungi are used for the treatment of both humans and animals.

• Eubicor is a popular biologically active supplement for people, which contains yeast of the saccharomyces class Saccharomyces cerevisiae. Yeast enters the body in an inactivated state, but after awakening, it saturates it with vitamins, amino acids, micro and macroelements. This increases overall immunity and develops resistance to viruses, bacteria and other pathogenic substances.
• Actisaf is a drug for animals. Its active ingredient is live thermostable yeast of the Saccharomyces cerevisiae Sc 47 strain. The active component has a special enzymatic activity, increases the pH level and reduces the acidity of gastric juice, improves gastrointestinal motility and the digestion process, and replenishes energy deficiency.

Curd dessert with prebiotics

The healthiest and lightest snack that is suitable for both adults and children is a cottage cheese dessert with prebiotics. Cottage cheese is a fermented milk product rich in beneficial bacteria, protein and calcium salts. It does not have a cellular or tissue structure, which distinguishes it from other sources of prebiotics and animal protein. Its flakes are quickly absorbed and are not subject to digestion.

Among the most popular curd desserts, the following can be highlighted:

• Ermann – cottage cheese dessert “Prebiotic” 3.5%.
• Biomax is a fermented milk dessert with curd cream, strawberries and muesli, enriched with prebiotics, with a fat content of 2.8%.
• Danone – bio-yogurt Activia “Bran and Grains” 2.9%.
• Agusha – cottage cheese with prebiotics 4.2%.

Cottage cheese and desserts based on it are recommended for use in diseases of the gastrointestinal tract and during a diet. Since it is rich in vitamins, minerals, folic acid, is well absorbed, strengthens the microflora and saturates.