Prebiotics and probiotics, which are said to boost immunity and aid in weight loss. What is the difference between these two similar yet different components? In simple terms, probiotics are beneficial bacteria themselves, while prebiotics are the food for these beneficial bacteria.

Probiotics are microorganisms found in fermented foods such as yogurt and kimchi. Consuming probiotics increases beneficial bacteria in the gut, which is known to strengthen immunity and potentially extend lifespan. In contrast, prebiotics are fibers and oligosaccharides that do not act directly on the intestines but serve as food for beneficial gut bacteria, thereby indirectly supporting gut health.

One disadvantage of probiotics is that they do not stay in the body for long and are quickly digested and excreted. However, with the support of prebiotics, which serve as food for probiotics, they can be active for a longer period. In this regard, the American women's health magazine 'Women's Health' introduced five foods rich in prebiotics.

Onions are foods rich in prebiotic inulin. Inulin helps produce butyrate, which protects the colon, and also contributes to heart health by lowering bad cholesterol levels. Additionally, inulin has a positive effect on blood sugar regulation, earning it the nickname "natural insulin."

 

Corn = a food rich in resistant starch of the prebiotic type. Resistant starch is abundant not only in corn but also in beans and oats, and when it reaches the large intestine, it is broken down by bacteria, playing a role similar to dietary fiber. It aids in bowel movements and promotes a healthy gut. Corn is also rich in lutein, which is good for eye health.

 

Apples are a rich source of prebiotic pectin. Pectin contributes to creating a healthy gut by protecting the diversity of beneficial bacteria. Apples are also rich in water and fiber, making them ideal for weight loss. According to a research team at the Federal University of Rio de Janeiro, women who ate three apples a day experienced a weight loss of 1.22 kg over three months without any other efforts.

 

Walnuts = Eating walnuts helps eliminate harmful bacteria in the body and increases beneficial bacteria, specifically lactic acid bacteria. According to a research team at the University of Illinois, consuming half a cup of walnuts daily for three weeks also increased bacteria that produce butyrate. Butyrate is a fatty acid that reduces inflammation and promotes colon health.

 

Dark chocolate is rich in polyphenols, which are prebiotic antioxidant compounds. Polyphenols help Lactobacillus and Bifidobacterium to expand their populations. When drinking coffee in the morning, consider pairing it with low-fat milk and unsweetened cocoa powder. If you prefer solid chocolate, it should contain at least 70% cacao or more.

 

===================

Walnuts, dark chocolate are

It's not that I eat much.

 

It's also good to eat dark chocolate as a snack.

More than 70% Kakao content

I definitely need to check it.