Simultaneous intake of "probiotics" and "prebiotics" is called "synbiotics," and is considered to improve the intestinal environment.
It is important to create an intestinal environment rich in good bacteria. The effective way is the intake of probiotics and prebiotics.
Probiotics refer to good bacteria that improve the balance of the intestinal flora 1). They are Lactobacillus and Bifidobacterium. Direct intake of these bacteria will condition your bowel.
Good bacteria (Lactobacillus, Bacillus subtilis natto, etc.) are included in dairy products such as yogurt and cheese, Lactobacillus beverages, natto, miso, nukazuke (a kind of Japanese pickles), and kimchi.2) Continuous ingestion of these foods can increase good bacteria in the intestine. However, since most Lactobacillus are weak against heat and die by heating, It is recommend to eat them as they are.
In addition to taking them in the diet, probiotics can be taken in the form of intestinal regulators or supplements.
Prebiotics serve as a nutritional source of good bacteria and act to increase good bacteria.3) This includes foods containing oligosaccharides and dietary fibers.
Oligosaccharides are included in honey, onion, burdock, rye, asparagus, banana, etc. as examples of familiar foods. Since human digestive enzymes cannot easily digest them, they reach the large intestine as they are and become a nutritional source of good bacteria.4)
Dietary fiber is divided into two types: soluble in water and insoluble in water. Water-soluble dietary fiber is contained in seaweed, vegetables such as burdock, fruits, and konjac (elephant’s foot). It reaches the large intestine without being digested or absorbed, then becomes a source of good bacteria. Insoluble dietary fiber is included in grains, beans, vegetables such as cabbage, and mushrooms, etc. It increases fecal bulk by sucking water and stimulates intestinal peristalsis.5)。
When probiotics and prebiotics are taken at the same time, enteric bacteria ferment fibers and oligosaccharides that are difficult to be digested, resulting in "short-chain fatty acids" such as acetic acid, butyric acid, and propionic acid.
Short-chain fatty acids make the intestinal environment slightly acidic to suppress the increase of bad bacteria and stimulate the mucosa of the large intestine in order to promote peristalsis and secretion of intestinal mucus, and improve stool sticky secretion, playing a major role in improving bowel movement.6), 7), 8)
Why do you not lead a life with synbiotics in mind?
[Reference]
1) Mitsuoka T.: Japanese Journal of Lactic Acid Bacteria, 22(2): 26, 2011
2) Saiseikai Kumamoto Hospital, Preventive Medical Center: Recommendation of activities for good bowel movement
3) Sakai Y.: Journal of Enteric Bacteriology, 33:165, 2019
4) Mitsuoka, T.: Journal of Enteric Bacteriology, 16:1, 2002
5) Keio University Hospital, the Medical and Health Information website: "Actions of Dietary Fiber and Food Rich in Dietary Fiber"
http://kompas.hosp.keio.ac.jp/file/medical_info/dietary_therapy/pdf/pdf_1_11.pdf
6) Sakata, T. et al.: Journal of the Japan Oil Chemistry Society, 46(10): 1205, 1997
7) Hara H: Journal of Enteric Bacteriology, 16:35, 2002
8) Yoneyama, M. et al.: Journal of Japan Society of Nutrition and Food Science, 45(2): 109, 1992
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