It is observant parents who are setting the trend in children's nutrition. The active interest in the diet and immunity of their children has motivated experts around the world to focus attention on the intestinal microflora. Scientists have discovered that 70 to 80% of immune cells are located in the intestines and, together with the intestinal microflora, constantly work to ensure proper digestion and immune system function 1 .
Even though the importance of intestinal microflora and its composition has become more widely known, many parents do not know the difference between probiotics and prebiotics, how they work, and how to ensure their sufficient intake.
To make your journey into mindful parenting easier, we bring you a quick guide to the world of probiotics and prebiotics, based on an interview with a nutritionist.
About good bacteria
Probiotics are often referred to as “friendly” or “good” bacteria. Consuming them regularly in the right amounts helps maintain a balance of good bacteria in the gut.
Different strains of probiotics have different effects on the gut microbiota. Most of them contain bacteria from the genera Lactobacillus or Bifidobacterium . Lactobacilli are known for their lactic acid production and have been used in food processing for centuries, especially for the cultivation of dairy products. They are important colonizers of the digestive tract, mouth, and vagina. Bifidobacteria are the first colonizers of the infant gut microflora.
Probiotics do not occur naturally in foods. However, some foods are rich in live bacteria that are produced during the process of fermentation, such as yogurt, kefir, kimchi, pickles, kombucha, sauerkraut, sourdough bread, miso, and tempeh.
You know that... There are approximately 40 trillion bacterial cells in the human body? Their number is up to 10 times higher than the number of cells that make up the human body, which means that 90% of all cells in the body come from bacteria.
Food for microbes
Prebiotics are indigestible plant fibers that act as food for probiotics. Food sources of prebiotics include onions, garlic, bananas, oats, artichokes, asparagus, leeks, psyllium fiber, whole wheat, whole corn, or chicory.
You know that... one of the biggest and best sources of probiotics is chicory root, which contains almost 65% fiber?
Breast milk is the first and most important prebiotic
Breast milk contains carbohydrates, proteins, fats, vitamins, water and minerals necessary to perfectly satisfy the nutritional needs of the developing organism. It is also an important source of bioactive substances. Probiotics and probiotics in breast milk affect bodily functions and biological processes in the body. Their amount in breast milk varies depending on the mother's eating habits and the needs of the child during breastfeeding.
The most important and third most abundant solid component of breast milk are oligosaccharides, which act as prebiotics. They promote the growth of good bacteria and help in the fight between good and potentially harmful bacteria.
Interestingly, a baby’s digestive tract in the womb is “sterile” and free of bacteria. After birth, it is exposed to bacteria from the mother’s body and the external environment. Diet plays a crucial role in the development of beneficial bacteria. Breastfed babies have more bioactive compounds in their gut and are more resistant to disease than those fed formula 2 .
You know that... Do babies born vaginally have a different gut microbiome than those born by cesarean section? During vaginal birth, a baby gets most of its gut bacteria from its mother. Newborns born by cesarean section have more bacteria in their gut from the hospital environment 3 .
Synbiotics and dairy nutrition
Prebiotics and probiotics work together to keep your baby's tummy healthy. Their combination is called a "synbiotic".
Mothers who cannot breastfeed and are dependent on artificial feeding can use preparations with probiotics and prebiotics.
Mom's microbiome
A baby’s immune system begins to form in the womb. It continues to develop and mature during the first 36 months of life. Scientific studies have shown that the gut bacteria of pregnant and breastfeeding women affect the baby’s microbiota. For example, stress or anxiety can cause a bacterial imbalance. This can cause an increase in dangerous bacteria and a decrease in friendly bacteria, which can lead to various diseases, changes in eating habits and moods, which naturally disrupt the baby’s physiological functions and emotions 4 .
A balanced microflora in infants regulates not only the immune status in early life, but also in adulthood 5 .
In addition to a nutritious diet, mothers should make sure to get enough sleep. They should also include exercise, deep breathing, and meditation in their daily routine. These techniques will calm the mind, support fitness, and promote bowel function.
You know that... Gut bacteria produce about 95% of serotonin in the body. The “happiness hormone” not only affects mood, but also the activity of the digestive tract.
Resources:
1. https://pubmed.ncbi.nlm.nih.gov/33803407/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7764098/
3. https://www.sciencedaily.com/releases/2019/09/190918131447.htm
4. https://global.theprobioticsinstitute.com/en/health-areas/babies-and-young-children/probiotics-during-pregnancy
5. https://www.frontiersin.org/articles/10.3389/fimmu.2021.708472/full
