What is the microbiota?
The microbiota corresponds to all the microorganisms (bacteria, microbes, viruses, etc.) present in the human body, mainly in the intestine. The microbiota is often considered a support 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 multivitamin Total Defense by ATP LAB) It also helps break down fibers. Fermentation of indigestible fiber 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 and antibiotic-associated diarrhea).
The microbiota is mainly composed of beneficial microorganisms for the human body, but also microorganisms that can be potentially dangerous (pathogenic). In healthy people, there is a good balance between beneficial and pathogenic microorganisms. However, certain factors, such as infectious diseases, certain diets and prolonged use of antibiotics, can disrupt this balance, causing dysbiosis. This imbalance in the gut microbiota can make the body more susceptible to disease.
The composition of the microbiota and food
Each individual's microbiota is unique. At first, 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 food. The latter plays an important role in determining the types of microorganisms that make up the intestinal microbiota, in particular via prebiotics and probiotics (see sectionDigestion).
What are prebiotics?
Prebiotics (seePreBioFib from ATP Lab) are indigestible fibers that serve as food for the good intestinal bacteria, the probiotics. A diet high in fiber can increase the amount of beneficial microorganisms and decrease the growth of pathogenic bacteria in the gut. Prebiotics are naturally present in different 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?
Probiotics (seeProbio7 - Gut Health - by ATP Lab) are good bacteria that are said to have beneficial health effects. Indeed, studies indicate that they may help decrease 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. Today, the amount of probiotics needed to reap their health benefits is unknown. However, it is recommended to consume it on a regular and prolonged basis in order to maintain a sufficient quantity of beneficial bacteria in the intestine.
The microbiota is influenced by several factors, including diet, taking certain medications, the environment, etc. Consuming prebiotics and probiotics can benefit the gut microbiota. However, more studies are still needed to understand their health effects.
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