Simple about probiotics and fiber
Probiotics, prebiotics, synbiotics, fibres, ballast substances, cellulose…
A bit confusing, isn’t it?
I’ll try to make it clear. However, these are things that are not taught in school, but we encounter them every day and even from day to day – more and more often.
Ballasts are also called fibers or fibers. Some even call them threads. I have met people who even under “cellulose” understand all ballast substances. Hereafter I will call them fibers.
Fiber is a type of complex carbohydrate. Unlike other carbohydrates, they are not broken down by enzymes and do not produce energy.
Fiber can be soluble, insoluble and partially soluble.
Soluble fiber (partially soluble fiber also, but not quite completely) breaks down on its way, slows down digestion and carries various excess substances (waste) out. They are broken down in the large intestine by fermentation, where they serve as food for the probiotics. That is why they are sometimes called prebiotics or prebiotic fiber.
Of the soluble fibers, oat betaglucans have a special place, which have been proven to normalize cholesterol and triglyceride levels in the blood, regulate blood sugar and, in principle, have many health benefits.
Insoluble fiber goes all the way through unchanged. If we liken the soluble fibers to dishwashing detergent, the insoluble fibers would be the sponge we scrub them with while washing them. However, in this case it is not about vessels, but about our organism and mainly our digestive system. Insoluble fiber helps and accelerates the transfer of food, supports bowel movement and improves satiety at almost zero calories (they don’t break down).
Cellulose is a type of insoluble fiber, but by no means can we equate it to all fiber.
Among the insoluble fibers is xanthan gum, and among the soluble fibers – guar gum, which is also used as a natural stabilizer and thickener.
Tire is a term that often startles people. Doesn’t sound very healthy. Obviously the first association is a car tyre, or they associate it with a rubber band – how are they going to eat rubber? These gums are actually quite healthy and natural nutrients or supplements.
Fiber is found only in foods of plant origin, especially in legumes, whole grains, vegetables and fruits, nuts, seeds, etc. I’m not sure about hot dogs because they basically have everything in them, but meat and any animal products have no fiber at all unless they’re artificially added.
Unfortunately, fiber in nature is not isolated. If a person decides to take more fiber, he is forced to take many other substances along with it. There’s nothing wrong with that, of course, but it may turn out that you’re also taking in a large amount of excess calories. We often hear the expression “Well, I only eat salads, but I’m getting fat.” We should not forget that “salad” and “fiber” are not the same thing. Even if we exclude the fact that there are often high-calorie non-vegetable ingredients and spices in salads.
The recommended amount of fiber is different for different ages, genders and lifestyles.
Men need more fiber than women. Athletes consume a large amount of food to maintain their muscles, so they also need more fiber to cleanse their bodies. Children do not need a special amount of fiber – their food is much less, often semi-processed.
In purely practical terms, men should consume at least 30 g of fiber per day. Women – at least 25 years. Children – 10-20 years. Athletes – with 5-10 g of fiber more than these norms.
There are many different rules and tables that anyone can find on the Internet or learn in one of our challenges.
The easiest and most accurate can be summarized as follows: for every 1000 calories of food, a person should take at least 14 g of fiber.
Probiotics are live microorganisms living in our country.
Take it easy! Don’t imagine worms or various scary creatures that you have seen in the cinema or some commercials.
Although 2-3 kg of microorganisms live in the human body, most of them are good (because they keep us healthy). Others are good, but under certain conditions they become bad, pathogenic (because then – under these conditions – they cause disease). Others are always pathogenic (that’s why they are bad). When we eat right, our bodies deal with these bad bacteria on their own. Only if it fails do we have to take antibiotics. Antibiotics are designed to kill these bad bacteria. The bad thing is that along with the bad, they also harm the good and then somehow we have to support or restore them. Probiotics come to the rescue.
Probiotics are most often bifido-bacteria or lacto-bacteria, sometimes live yeasts, which are used for medicinal or prophylactic purposes.
The main role of probiotics is to regulate or restore the intestinal microbiome (sometimes called the gut microbiota), on which many life processes and functions depend.
The good bacteria present in our body are often destroyed by treatment with antibiotics or other medications. But the same can happen with improper nutrition and a stagnant lifestyle. It can occur even simply in the absence of sufficient fiber (we already know that fiber, mainly soluble and partially soluble, serves as food for probiotics and is called prebiotics).
Synbiotics are foods or products combining probiotics and prebiotics.
And here comes the time to include Herbalife Nutrition‘s newest product – Microbiotic Max.
Microbiotic Max is a trademark of Herbalife Nutrition and is essentially a synbiotic that contains probiotic and prebiotic fiber. You can familiarize yourself with it in detail on the webinar of Dr. Korina Zugravu, and how exactly to watch it, we will explain to you if you contact us (our trainer) or join one of our challenges .
When and how to take probiotics?
Probiotic can be taken prophylactically: before a sudden change in regime and lifestyle (for example, if you go to the sea or on an excursion), to strengthen immunity, after a significant intake of medication and almost necessarily after using antibiotics .
If the probiotic is taken when the regime is changed, it is good to start 2-3 days before the departure (change) and continue for some time afterwards.
If the probiotic is taken to combat the harmful effects of an antibiotic, for optimal results it is best to take it 2-3 hours after the current antibiotic intake, and continue for a week or two after the antibiotic is finished.
If the probiotic is taken simply for prevention and to improve immunity, it is best to take it during or after a meal. The same applies to intake after other medications (other than antibiotics) or after long-term treatment.
It is best taken together with prebiotics or in a complex in the form of a synbiotic.
The optimal option is Microbiotic Max, created as a result of decades of work by world-class scientists for the company Herbalife Nutrition. You won’t find it in stores, look for a trainer from our club.
Let’s summarize what we’ve learned so far
Ballasts, fibers and fibers are different names for the same thing. They are soluble and insoluble.
Fiber is a carbohydrate. But they are complex carbohydrates that are not transformed into energy.
Soluble (and partially soluble) fiber is also called prebiotics or prebiotic fiber.
Cellulose is only part of the insoluble fiber, but it cannot replace the word fiber.
Oat betaglucans are an ideal natural remedy for fighting bad cholesterol and triglycerides.
Probiotics are best taken with or after a meal.
You will learn many more things about the right lifestyle if you sign up for our challenge.
