Are probiotics useless if taken after meals? Nutritionist reveals the truth: If you step on 3 landmines, you may end up eating the whole package for nothing.
Modern people are often troubled by gastrointestinal problems such as constipation and flatulence. Many office workers always take a pack of “probiotics” to help digestion in the body after a big meal. Luo Jiyi, a nutritionist at Lianxin Clinic, said that although many studies have confirmed that probiotics can help maintain intestinal health, enhance the immune system, and thus improve the overall health of the body; however, simply supplementing probiotics cannot achieve the best results. gastrointestinal health effects.
Probiotics “taken after meals” are not effective at all? Will drinking with water reduce the activity of good bacteria?
First of all, nutritionist Luo Jiyi clarified the inherent myths that most people have about probiotics: One is the timing of supplementation. If the probiotic product itself does not have good encapsulation technology, it will be easily decomposed by gastric acid and reduce its activity when supplemented after a meal. Therefore, it is recommended to supplement probiotics on an empty stomach to help the probiotics be absorbed by the body faster and maintain the highest survival rate.
Secondly, drugs and irritating foods (such as caffeinated tea, coffee, etc.) will inhibit the growth of probiotics, so it is not recommended to take them together with probiotics. It is recommended to take them at least 1-2 hours apart. should. Finally, probiotics are not resistant to high temperatures, and high temperatures will reduce their activity, so do not drink warm boiled water above 40 degrees Celsius to take probiotics.
If you don’t do 6 things, you’ll get nothing! Nutritionist: Probiotics are most effective when paired with “1 Nutrition”
As mentioned before, without developing good living and eating habits, probiotic supplementation alone will have limited effect in promoting gastrointestinal health. Nutritionist Luo Jiyi said that while people are supplementing with probiotics, they should also remember to develop the following 6 good habits, which will help maximize the effect of probiotics and make gastrointestinal health more effective:
Ingest dietary fiber. If you want probiotics to have the best effect, it is crucial to combine them with “prebiotics”. Prebiotics are the main source of nutrients for probiotics; foods that are usually rich in dietary fiber contain a large amount of prebiotics, so the intake of high-fiber foods can help the growth and regulation of intestinal flora. Chia seeds, black beans, fungus, whole grains, etc. are all high dietary fiber foods that you can choose from.
Eat three less foods. They are “refined sugar”, “processed food” and “stimulant food”. Too much refined sugar and processed foods can easily cause bad bacteria to multiply in the intestines and inhibit the growth of probiotics. In addition, an imbalance of intestinal flora may affect the function of the gastrointestinal tract, easily causing bloating, diarrhea, difficulty defecation, malabsorption, and even affecting the body’s immune stability and other health problems.
Eat more fermented foods. It is recommended to choose more naturally fermented foods containing probiotics, such as sugar-free yogurt, kimchi, miso, kombucha, tempeh, etc. Moderate intake can obtain probiotics to balance the flora in the intestines; it is also recommended to consume them together with the dietary fiber mentioned above to help cultivate good bacteria in the intestines.
Drink enough water. Drinking enough water not only helps the body detoxify, but also helps keep the intestinal mucosa moist, which is conducive to the growth and reproduction of probiotics in the intestines. Under normal circumstances, it is recommended that the average person should replenish 2000-3000ml of water in small amounts and multiple times a day. If you are prone to sweating, the weather is hot and muggy, or you are in a dry environment for a long time, it is recommended to consume 3500ml of water depending on the situation.
Antibiotics should be used sparingly. In addition to killing the bad bacteria in the gastrointestinal tract, antibiotics will also kill the good bacteria. Therefore, long-term or improper use of antibiotics will be detrimental to the ecology of intestinal flora and even cause irreversible damage. Therefore, it is recommended that after taking antibiotics, probiotics should be supplemented for a period of time to maintain intestinal health by replenishing intestinal good bacteria.
Regular and quantitative replenishment. Probiotics are not “just eat them as soon as you think about it”, but require continuous supplementation over a long period of time to achieve the purpose of maintaining health. In addition, probiotic supplementation is not “the more the better”. Sometimes too much supplementation can cause gastrointestinal discomfort. Therefore, it is recommended that the amount of probiotics supplemented daily should not exceed 30 billion strains.
If you adopt “these 3” good habits in your life, your gastrointestinal health benefits will be as good as those of probiotics
Finally, nutritionist Luo Jiyi reminds that maintaining good sleep quality and regular life schedule can help the body maintain immunity and intestinal health. Stable sleep, eating and exercise habits, and maintaining good stress relief methods can maximize Maintain the health and diversity of intestinal flora. Multiple studies have shown that exercise can maintain intestinal health in many aspects, such as increasing the biodiversity and stability of the rich intestinal flora, regulating mucosal immunity, and improving barrier function. Adults should accumulate at least 30 minutes of exercise every day. It is recommended to start by climbing stairs instead of taking the elevator, and walking instead of driving.
Excessive drinking and smoking will increase the oxidative stress in the intestines and cause irreversible damage, thereby affecting the balance of intestinal bacteria, causing the proportion of good bacteria to decrease and the proportion of bad bacteria to increase. Therefore, those who have social needs should consciously limit drinking. Taking healthy adults as an example, women and men over 65 years old should not exceed 1 drink a day, while men under 65 years old should not exceed 2 drinks a day.
Intestinal health is an important key to maintaining the overall health of the body, and probiotics play a major role here. Through the combination of diet and lifestyle habits, the benefits of probiotics can be maximized. Nutritionist Luo Jiyi reminds the public that everyone’s intestinal conditions are different. If you have any doubts, it is recommended to consult a doctor or professional beforehand in order to get advice that is closer to individual needs.
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