Probiotics are beneficial microorganisms that are good for the body, improving sleep and metabolism. Good microorganisms are found in foods such as yogurt, kimchi, natto, etc.
Prebiotics are food for good microorganisms. They are found in green leafy vegetables and fiber in various vegetables and fruits, onions, garlic, soybeans, and red beans.
Therefore, eating plenty of vegetables serves as good food for beneficial microorganisms.
Initially, when we are still fetuses in the womb, we have no microorganisms in our bodies. But after birth, within 2 hours, microorganisms increase from zero to 10 billion from the air we breathe, the surrounding environment, and even the mother’s milk, which contains good microorganisms that strengthen immunity. During natural birth, the baby receives Bifidobacterium from the mother, which is a good microorganism that helps boost immunity and reduce the risk of allergies and rashes. Babies born naturally receive more good microorganisms than those born by cesarean section. By the age of one week, there will be 100 trillion microorganisms, equivalent to an adult today.
Can we maintain 100 trillion microorganisms? It depends on our behavior. Some people who exercise less have fewer good microorganisms that help metabolize fat, called “Akkermansia muciniphila,” which makes it easier to gain weight and harder to lose it. Foods that increase the risk of inflammation, such as various processed foods, also reduce good microorganisms.
Good microorganisms in the body have enormous benefits
We should replenish 10 billion good microorganisms daily. One cup of natto (fermented soybeans) provides exactly 10 billion good microorganisms. For yogurt, fresh yogurt that has not undergone industrial processing contains 10 billion good microorganisms per cup. When choosing yogurt, check the label on the side of the box and select those with multiple strains of good microorganisms, and alternate brands to get a variety of probiotics.
Additionally, we should consume enough prebiotics as food for good microorganisms, found in fiber from various vegetables and fruits, combined with exercise, avoiding staying up late, abstaining from alcohol, smoking, and e-cigarettes. This will naturally introduce good microorganisms into the body.
If you lead a stressful life, drink heavily, or smoke heavily, you may need to increase good microorganisms by other means. You should choose foods that provide more good microorganisms, exercise during the day instead, and go to bed earlier. Good microorganisms can still return.
A technique to check the quality of good microorganisms in our intestines can be easily observed from your stool. Good stool is shaped like a banana, golden in color, weighs about 300 grams, and has a medium softness. When the stool falls into water, the water should not splash, and the stool should be semi-sinking and semi-floating. If your stool is like this, it means your body and intestinal health are good.
Nowadays, we can supplement good microorganisms in the body quickly in the form of vitamins through a personalized probiotics program. This program tests to find out which microorganisms the body needs and in what amounts by analyzing stool samples to see which microorganisms are present or lacking. We then supplement good microorganisms in powder sachets or tablets based on the amount of microorganisms you should receive individually.
There are 2 groups of people who should have their probiotics balanced in the body as follows:
1. Those who already have a good balance of probiotics, are healthy, have no abnormal symptoms but want to maintain good intestinal balance and long-lasting health.
2. Those who have symptoms, such as people with gastritis, irritable bowel syndrome, feeling bloated with gas after eating, intermittent symptoms, insomnia, difficulty losing weight, chronic constipation, allergic skin rashes, chronic acne that has lasted a long time without healing, need to balance the microorganisms in their intestines.
Dr. Kobkulya Jungprasertsri
Director of Premier Life Center
Premier Life Center, Phyathai 2 Hospital
