Пребиотики и пробиотики

Пребиотики

Prebiotics are nondigestible food ingredients that stimulate growth and activity of microorganisms in the gut.

Пребиотики - это клетчатка (fiber).

Пример - Инулин (из корня цикория или топинамбура), овсяные отруби, Psyllium (подорожник блошиный), wheat dextrin (из крахмала).

Common prebiotics include: inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), lactulose and lafinose.

Информацию о типах клетчатки можно посмотреть здесь
http://www.webmd.com/diet/fiber-health-benefits-11/compare-dietary-fibers

http://www.sciencebasedmedicine.org/constipation-myths-and-facts/

Fibre, particularly bran and other insoluble fibres causes gas formation, which can limit acceptance. Soluble fibres, like psyllium (Metamucil) are better tolerated.

Studies suggest that that low fibre diets may be a a contributing factor to constipation in a subset of patients, who may  respond to higher fibre diets. Consequently, Fibre supplements may be useful in some patients with mild or occasional constipation. But in more severe cases of chronic constipation, fibre can actually aggravate symptoms,and does not appear to be an effective therapy

Подорожник продается также в капсулах (5-6 капсул в день)
http://www.amazon.com/Foods-Psyllium-Husk-500mg-Capsules/product-reviews/B0013OW2KS/ref=sr_cr_hist_3?ie=UTF8&filterBy=addThreeStar&showViewpoints=0

Пробиотики

Ацидофилюс (Lactobacillus Acidophilus, Lactobacillus Salivarius, Bifidobacterium Bifidum, Streptococcus Thermophilus)

http://www.webmd.com/ibs/features/supplements-for-ibs-what-works

The best evidence for probiotics is with some of the combination products and some that contain bifida bacteria, not acidophilus or lactobilli

For constipation, their effectiveness hasn’t been demonstrated though. A systematic review published in 2010 examined the data supporting their use in adults and children.  Five high quality trials were identified and the results were unimpressive:

Data published to date suggest that adults with constipation might benefit from ingestion of B. lactis DN-173 010, L. casei Shirota, and E. coli Nissle 1917, which were shown to increase defecation frequency and improve stool consistency. However, in some cases, even if there was a significant difference in results, their clinical relevance is unclear.

http://www.sciencebasedmedicine.org/probiotics/

Any time you take in large quantities of a living organism that is not part of your normal flora, the immune system is going to take notice and react. What they call boosting or increasing immune health, I call inflammation.

http://www.iherb.com/21st-Century-Health-Care-High-Potency-Acidophilus-100-Capsules/11193?at=0 (рекомендация с форума)

Побочные эффекты Псилиума

– Псилиум может вызывать временное вздутие кишечника и скопление газов, поскольку он содержит много волокон. Этих проблем можно избежать, постепенно наращивая дозы в течение нескольких дней.
– Аллергия на псилиум может проявляться сыпью, симптомами простудыили затрудненным дыханием.
– Принимайте псилиум всегда с большим количеством жидкости. Без этого он может вызвать закупорку кишечника, приводящую к тяжелым, болезненным запорам.

It is important to take laxatives such as psyllium with sufficient amounts of water or liquid in order to reduce the risk of bowel obstruction. Doses ranging from 2.2 to 45 grams by mouth daily in divided doses, often administered just prior to meals, have been used in studies.

Due to potential reductions in blood sugar levels caused by psyllium, blood glucose levels in diabetic patients should be closely monitored.

You should always take psyllium with a full 8 oz. glass of water, and you should drink at least 6 - 8 full glasses of water throughout the day to avoid constipation. Taking psyllium supplements without adequate liquids may cause it to swell, and, in extreme cases, cause choking.

Пример подорожника в капсулах Psyllium Husk (с пектином)

http://24veg.ru/veg/catalog/badi/po-kategoriyam/lekarstvennie-rasteniya/podorozhnik--pektin-yablochniy-psyllium-husk-180-kapsul.html