Lucía, medical resident: "Probiotics are all the rage, but if I don't combine them with a healthy diet, they pass through my intestines like tourists."

Probiotics are on the rise , but their effect largely depends on how we use them. This is what Lucía, a medical resident , explained in an informative video on social media. Although more and more people are incorporating these microorganisms into their diet for their benefits to intestinal and general health , Lucía warns of a common mistake: taking them without taking care of our basic diet can negate their potential effect.

"If I consume them, but don't accompany them with a good diet , they simply pass through my intestines like tourists and leave," says the doctor. For probiotics to establish themselves and act in the body, it's essential to provide them with the right environment, and that's where prebiotics come in.

What is the difference between probiotics and prebiotics?

Lucía explains that probiotics are beneficial bacteria that we can incorporate through certain foods or supplements. However, their effectiveness is directly related to the presence of prebiotics, which function as the necessary "fertilizer" to feed these bacteria. "Prebiotics are complex carbohydrates, which can be fiber or starches. Not all fibers are prebiotics, although the vast majority are," she adds. A well-nourished microbiota helps reduce chronic inflammation , improve the immune system, metabolism, and even mood.

Among the most notable foods rich in prebiotics are bananas, apples, garlic, onions, leeks, oats, and wheat bran . Fermented foods, such as kefir, Greek yogurt, kombucha, and olives , are also recommended. These foods help maintain and strengthen the balance of the intestinal microbiota.

Lucía recommends that adults consume at least 25 grams of fiber per day . "Ideally, you should combine that with other foods, and if you want to enhance those benefits, add a probiotic," she says.

The expert reminds us that maintaining a balanced microbiota doesn't just impact digestion. "Chronic inflammation underlies the vast majority of diseases today," she points out, mentioning conditions such as diabetes, hypertension, dyslipidemia, and cardiovascular disease . Furthermore, the influence of microbiota extends to the emotional and mental sphere. In fact, she cites a 2017 study by the University of Colorado that found a relationship between prebiotic consumption and improved sleep quality, as well as reduced stress levels.