These are live microorganisms that, when consumed in adequate amounts, have a positive influence on the health of the individual; benefits and in which foods to find them.

Although they have been present in some fermented foods for a long time, probiotics began to make a name for themselves and gain popularity during the covid pandemic that has hit the world since 2020. Their role in defending the body made the general population interested in their use. action. Its benefits go further since they are varied and that is why more and more people adopt them into their habits.

According to the Food and Agriculture Organization of the United Nations (FAO/WHO) they are "living microorganisms which, when consumed in adequate quantities, have a positive influence on the health of the individual". Diego Wappner, a specialist in internal medicine and clinical medicine (M.N. 82.448) and director of the university diploma course in Cardiometabolic and Renal Risk in Diabetes at UCES (University of Business and Social Sciences), explains that "they are foods or supplements that contain live microorganisms , such as bacteria or yeast, intended to maintain or improve good bacteria, that is, the normal microbiota of the body and that, when consumed, can provide health benefits. The most important function of the microbiota is to prevent infections, contribute to the maturation of the defense system and the central nervous system. In addition, it participates in the production of vitamins, amino acids and neurotransmitters.

Probiotics are found naturally in the human body and in certain foods. “They have always been used, for millions of years, because they were known to be good for digestion. Currently, those who have digestive problems or constipation are favored with the consumption of probiotics”, says María Claudia Sempé, a graduate in Nutrition (M.N. 876). Its main action takes place in the digestive system, which is protected, thanks to them, from harmful microorganisms, improving digestion and intestinal function. Their effect is achieved since, once inside the digestive system, they can affect the microbiota or intestinal microbiome, made up of microorganisms, mostly bacteria, that inhabit the large intestine.

Their regular consumption provides other benefits: “they interfere with potential bad bacteria in the intestinal flora, bringing them into a balance of coexistence; they improve the barrier function, that is, they prevent the absorption of microorganisms that are harmful to health; they regulate the local defense system and produce neurotransmitters, which are substances that improve communication between cells”, says Diego Wappner. Its action is perceived not only in the microbiota, but also in cellular components of the gut-brain axis, a key alliance to regulate behaviors linked to eating habits.

Where are probiotics found? They are present in some fermented foods. “Fermented foods have added microbial cultures. For example, manufacturers make yogurt by adding live microorganisms, such as lactobacilli or streptococci, to the milk,” explains Diego Wappner, who, however, warns that its real benefits depend on the types and amounts of live microorganisms added. Adding whole grains or fibers favors the best functioning of the intestine.

“Some fermented foods, such as sourdough bread and most vegetables canned in salt or vinegar, are processed after fermentation, which kills microorganisms. If these aren't alive, they don't provide the same benefits as live ones, and they aren't considered probiotics,” he cautions. He also clarifies that microorganisms are added to certain non-fermented foods. “These foods include some cereals, juices, milks, nutrition bars, shakes, and powdered milk for infants and toddlers. Whether these foods provide probiotic benefits depends on the types and amounts of microorganisms they contain,” he adds.

However, the clinician advises to pay attention, since not all foods and dietary supplements labeled as probiotics have been shown to be beneficial to health. “Dietary supplements labeled as probiotics contain a wide variety and number of microorganisms. Many of these supplements have not been studied, so their health effects are unknown."