Probiotics are related to intestinal health. Probiotics refer to microorganisms that are generally believed to be beneficial to the human body after intake. How to eat probiotics? I often hear people ask whether probiotics should be eaten in the morning or at night? When should probiotics be eaten? Don’t know how to choose a probiotic supplement that suits you? Today, we will crack multiple probiotic myths one by one to let everyone fully understand probiotics!
How to take probiotics | 1. How to self-assess whether the intestinal microecology is healthy? Is the shape of the stool okay?
Dr. Fong:Since intestinal microecology is closely related to intestinal health, the shape of stool can indirectly reflect the intestinal microecology.
According to the Bristol Stool Scale, there are seven types of poop:
Type 1: hard balls (difficult to pass)
Type 2: Sausage-shaped, but with a bumpy surface
Type 3: Sausage-shaped, but with cracks on the surface
Type 4: Like sausage or plantain, with a smooth surface
Type 5: soft block with smooth broken edges (easy to pass)
Type 6: Fluffy pieces with thick edges and mushy stool
Type 6: Fluffy pieces with thick edges and mushy stool
Types 1 to 2 mean that the water content of the stool is too little, reflecting insufficient water and fiber intake or poor intestinal peristalsis. Types 3 to 5 all represent generally normal digestion, with type 4 being the healthiest form.
Types 6 to 7 reflect an imbalance in the distribution of bacteria in the body, an excess of bad bacteria, or the body’s failure to properly absorb water from food.
How to take probiotics | 2. It was reported earlier that intestinal health can help fight against COVID-19. Is it true? Why?
Dr. Fong:During the epidemic, the School of Medicine at CUHK aimed to understand the changes in the intestinal microecology of local patients with new pneumonia. The research team collected stool samples from mild to critical COVID-19 patients in Hong Kong and compared them with stool samples from healthy people. Studies have found that patients with COVID-19 suffer from severe intestinal microecological imbalance, including an increase in pathogenic bacteria and a decrease in the number of beneficial bacteria that can inhibit virus invasion. This imbalance of intestinal microbiota continues after the patient recovers.
How to take probiotics｜3. Why does intestinal health make the body healthier?
Dr. Fong:In fact, our intestines are not just a digestive organ. Different immune cells of the human body are concentrated in the intestines. The type and quantity of bacteria in the intestines and changes in the environment will directly affect the operation of these immune cells, and then affect human health.
If there are too many harmful bacteria in the intestine for a long time, the production of harmful substances will increase. Once the intestinal flora is imbalanced, it may also lead to immune system imbalance, gastrointestinal inflammation and other problems.
The good bacteria in the intestines not only effectively inhibit the growth of harmful bacteria, but also provide nutrients such as vitamins and short-chain fatty acids to the body.
How to take probiotics | 4. There are many different bacteria in the intestines, some good and some bad. How many good bacteria and how many bad bacteria can you name?
Dr. Fong:The human intestine is home to thousands of species of microorganisms, including bacteria, fungi and viruses. Common good bacteria include Lactobacillus (e.g. Lactobacillus acidophilus, Lactobacillus Rhamnosus LGG) and Bifidobacterium (e.g. Bifidobacterium bifidum and Bifidobacterium longum); bad bacteria such as Clostridium Difficile, Ruminococcus gnavus, Ruminococcus torques, and Bacteroides dorei.
益生菌怎麼吃｜5. 疫情期間，多了港人關注腸道健康，當中市面上有很多益生菌的補充劑，我們應該如何選擇？
Dr. Fong:There are many probiotic products on the market. It is recommended to consider the following points when choosing a probiotic product
- Sufficient number of probiotics, the number of bacteria must generally be greater than 10 billion to be effective
- Most probiotics will be destroyed by gastric acid, and effective bacteria-locking technology can release probiotics in the intestines. Capsules are generally more effective than tablets and powders
- Avoid products with too much sugar and additives. Some products add sugar and additives such as flavors and colors to make them easier to eat. However, long-term consumption of food additives can be harmful to the body.
How to take probiotics | 6. What ingredients are good in probiotics?
Dr. Fong:Good ingredients in probiotic products include
Probiotics: By inhibiting the number of bad bacteria in the intestines and producing substances beneficial to the human body such as vitamin B and short-chain fatty acids.
Prebiotics: Some products will add prebiotics. Prebiotics are water-soluble fiber and oligosaccharides. Simply speaking, they are food for probiotics and are very important for the growth of probiotics.
How to take probiotics｜7. What ingredients should be avoided? What problems can it cause?
Dr. Fong:When purchasing probiotic products, it is recommended to avoid products containing too much sugar and additives. Some products add sugar and additives such as flavors and colors to make them easier to eat. However, long-term consumption of food additives can be harmful to the body.
Some products may contain trace amounts of dairy products, and those with lactose intolerance may experience diarrhea as a side effect.
Some products may contain trace amounts of dairy products, and those with lactose intolerance may experience diarrhea as a side effect.
Dr. Fong:Although probiotic products are safe for most people, serious side effects may occur in some patients with immune problems or serious illnesses, such as bacteremia, fungemia, or serious illness caused by infection. Therefore, if you have any questions, it is recommended to seek the advice of a medical professional before taking probiotics.
How to take probiotics｜9. Is it suitable for children? Or maybe men or women would be suitable?
Dr. Fang: Probiotic products are generally suitable for healthy people of different ages and genders. Parents are advised to pay attention to the minimum age recommended on the packaging when choosing probiotics for their children. If in doubt, it is recommended to seek the advice of a medical professional before taking probiotics.
How to take probiotics | 10. If I have diarrhea or liquid stool after taking probiotics, is this normal? What to look out for?
Dr. Fong:Taking probiotics may promote intestinal peristalsis and make stools softer. However, if diarrhea occurs, it may be a symptom of the body's intolerance to some of the ingredients. It is recommended to stop taking it and seek medical advice first.
How to take probiotics｜11. Can you briefly explain the reactions of probiotics in the intestine at different times?
Dr. Fong:Since probiotics will die in the acid environment of the stomach, not all probiotics can reach the intestines.
How to take probiotics | 12. How long does it take to have an obvious intestinal health response?
Dr. Fong:Generally speaking, after taking probiotics for two to four weeks, the proportion of probiotics in the intestines will gradually increase, and the symptoms of intestinal discomfort will begin to alleviate.
How to take probiotics | 13. Are probiotic supplements suitable for long-term use? Or is it deactivated after a certain time?
Dr. Fong:Since probiotics will disappear over time and poor lifestyle and eating habits, probiotic supplements are suitable for long-term use.
How to take probiotics｜14. When to take probiotics on an empty stomach? Before or after a meal? Before going to bed? Will taking it at different times have any impact?
Dr. Fong:Since probiotics will die in the acidic environment of the stomach, it is better to take probiotics during or after a meal. Food can dilute the gastric acid and increase the pH to about 4 to 7, so it is more suitable to consume probiotics. In addition, you should try to avoid taking probiotics with stimulating drinks such as coffee and tea to avoid affecting their efficacy.
How to take probiotics｜15. Like drugs, will they develop drug resistance when taken for a long time?
Dr. Fong:Probiotic supplements themselves are not drugs, are not drug-resistant, and are suitable for long-term use.
How to take probiotics｜16. Do I need to match my diet?
Dr. Fong:Since vegetables and fruits are rich in dietary fiber and prebiotics, they can promote the growth of probiotics in the intestines and enhance the effect of probiotics.
How to take probiotics | Case sharing: A 32-year-old OL has difficulty defecating. A balanced and regular diet combined with probiotics can help improve the condition
Ms. Chan, 32-year-old accounting clerk
． Busy work, often working overtime and irregular meals
． The three meals are mainly fast food and ready-to-eat food, lacking fruits and vegetables
． In the past three months, I have had frequent abdominal distension and difficulty in defecation.
． Tried different laxatives with no improvement
． After the doctor's diagnosis, I followed the doctor's advice to eat less fast food, increase vegetables and fruits, and take probiotics, and the situation gradually improved.
Source: healthy 😀 (January 27, 2023)
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