What is the microbiota?
The microbiota refers to the collection of microorganisms (bacteria, microbes, viruses, etc.) present in the human body, mainly in the intestines. The microbiota is often considered a supporting organ due to its involvement in the proper functioning of the body.
Indeed, the microbiota stimulates the immune system and synthesizes certain vitamins, such as vitamin B12 and vitamin K. (see the multivitamin Total Defense by ATP LAB) It also contributes to the breakdown of fibers. The fermentation of non-digestible fibers produces short-chain fatty acids (SCFAs), molecules that may play a role in the prevention of chronic diseases, including certain cancers and intestinal disorders (e.g., ulcerative colitis, Crohn's disease et diarrhea associated with antibiotics).
The microbiota is mainly composed of microorganisms beneficial to the human body, but also of microorganisms that can potentially be harmful (pathogens). In healthy individuals, there is a good balance between beneficial microorganisms and those that are pathogenic. However, certain factors, such as infectious diseases, specific diets, and prolonged use of antibiotics, can disrupt this balance, leading to dysbiosis. This imbalance of the gut microbiota can make the body more vulnerable to diseases.
The composition of the microbiota and diet
The microbiota of each individual is unique. Initially, its composition is influenced by the microorganisms to which the infant is exposed during childbirth and by breast milk. Then, the composition of the microbiota can be modified by the environment and diet. The latter plays an important role in determining the types of microorganisms composing the gut microbiota, notably through prebiotics and probiotics (see the section Digestion).
What are prebiotics?
The prebiotics (see the PreBioFib by ATP Lab) are non-digestible fibers that serve as food for the good intestinal bacteria, the probiotics. A diet rich in fiber can increase the amount of beneficial microorganisms and decrease the growth of pathogenic bacteria in the gut. Prebiotics are naturally present in various foods, including onions, garlic, leeks, asparagus, Jerusalem artichokes, and bananas. In general, fruits, vegetables, legumes, and whole grains are good sources of prebiotics. However, it is recommended to introduce fiber gradually into the diet, as it can cause digestive discomfort, such as gas and bloating.
What are probiotics?
The probiotics (see the Probio7 - Intestinal Health - by ATP Lab) are good bacteria that may have beneficial effects on health. Indeed, studies indicate that they could help reduce diarrhea caused by antibiotics, alleviate symptoms of ulcerative colitis, and reduce symptoms of irritable bowel syndrome. Probiotics are found especially in fermented foods, such as yogurts with active cultures, kefir, tempeh, kombucha, kimchi, miso, and sauerkraut. Nowadays, the amount of probiotics needed to benefit from their health advantages is unknown. However, it is recommended to consume them regularly and over a prolonged period to maintain a sufficient amount of beneficial bacteria in the gut.
The microbiota is influenced by several factors, including diet, the use of certain medications, the environment, etc. The consumption of prebiotics and probiotics can be beneficial for the gut microbiota. However, more studies are still needed to understand their effects on health.
References
- https://www.hsph.harvard.edu/nutritionsource/microbiome/
- https://www.unlockfood.ca/en/articles/probiotic-foods/prebiotics/prebiotics.aspx
- https://www.unlockfood.ca/en/Articles/Probiotic-Foods/prebiotics/The-benefits-of-probiotics.aspx