合生元可益生菌嗡嗡表妹 - 但你真的需要它们的肠道健康？

一旦你开始了解你的勇气，只是它可以是几乎所有方面你的健康有多大影响，你会开始听到很多提到益生元和益生菌的。你甚至可以捕获到合生元，你可以想到的是涡轮增压的益生菌引用。

益生菌，of course, are the "good" live microorganisms that have been hailed as a potential antidote for a variety of health ills, says凯利斯科特·斯旺森博士，professor of animal and nutritional sciences at the University of Illinois at Urbana-Champaign.

Synbiotics combine probiotics withprebiotics，which are a type of fiber that feed friendly gut bacteria. "Simply put, prebiotics must be available for the probiotics to thrive," saysSharon Zarabi, RD，bariatric program director at Lenox Hill Hospital in New York City.

“理想情况下，合生元配方应该有更多的比各自单独的组件的保健作用，”说Andrea Azcarate-Peril, PhD，associate professor of medicine and nutrition at the University of North Carolina at Chapel Hill.

Synbiotics improve the composition of bacteria in your gut by stimulating the growth of certain friendly bacteria, explains艾丽西亚罗马诺，RD，对营养和饮食的学会发言人。

将益生元益生菌也应该帮助益生菌存活，因为他们通过棘手的上部肠道跟踪他们的最终目的地，这是结肠旅行，根据在一个2015年12月回顾Journal of Food Science and Technology。

"There are different ways they can function, but in the end you're trying to target the gut and/or target some of other tissues working through the gut," Swanson says.

许多效果可在免疫，过敏和炎症可见。“一两个益生菌合生元的关键机制是加强肠道屏障，加强免疫系统，”斯万森补充说。

The research into the potential benefits of synbiotics is still developing. But the same benefits attributed to probiotics logically can be attributed to synbiotics, as well. Namely, they help promote the good bacteria in your colon, which may benefit metabolic health and the immune system.

不同的研究发现，一切从泻肝功能，肥胖的影响和2型糖尿病，每Journal of Food Science and Technology评论。甚至有文件表明合生元（和益生菌）可以防止手术感染和败血症，根据在一个2020年6月研究Annals of Surgery。

益生菌最有力的证据（这已经比合生元更广泛的研究）支持预防和治疗腹泻，尤其是儿童，Azcarate-黄祸说。这包括削减旅行者腹泻发作的持续时间。

合生元也可改善特应性皮炎（湿疹或）的症状，如rashes and itching在岁儿童1岁以上，每2016年3月审查JAMA Pediatrics。

But that doesn't mean any synbiotic or probiotic will do.

A healthy diet is the best way to get synbiotics into your system. "Not only will they provide these beneficial microorganisms, but also a host of other key nutrients for general health," Romano says.

高的食物中益生元包括大蒜，洋葱，略带绿色的香蕉和菊芋，她说。

Probiotic-rich foods include fermented foods like yogurt, kefir, tempeh, miso, sauerkraut, kimchi and some aged cheeses. Others sources include soybeans, raw oats, unrefined barley and unrefined wheat, per theJournal of Food Science and Technology评论。

“防守，以一个健康的肠道你的第一行应该是食品。”

To get both prebiotics and probiotics in your system, Romano suggests a bowl of yogurt and kefir topped with a slightly green banana; marinated tempeh served with asparagus and artichokes or stir fried with kimchi; or yogurt dip with grated garlic and onion. Kombucha, too, could be a way to get synbiotics, Azcarate-Peril says.

合生元补充是在杂货店和药房的货架当然可以，但是，这并不意味着他们会有所帮助。

“你的防御肠道健康的第一行应该是食品，” Zarabi说。“如果出于任何原因的食物组合上面确实有利于你不工作，[补充]可以考虑。”

Picking a supplement可以是一个棘手的问题。营养补充品不受监管像处方药，而且他们没有得到很好的研究，这意味着你不能保证你实际上是在购买一种产品，是合生元和有效的，罗马的注意事项。

此外，益生元，益生菌和合生元是不是一回事。有吨株，有可以在任意数量的方式组合。如果你有胃肠道问题，有兴趣的合生元，罗马诺建议与您的医生或注册营养师交谈。

“这项研究是肯定还在发展，”她说。“眼下，肠胃健康和面积肠道微生物是研究的一个令人兴奋的领域，具有批量left to learn."