益生元、益生菌、消化酵素的功效、種類、怎麼吃？懶人包一次搞懂！
我們每個人都一定有這樣的經驗：過年過節或是和親朋好友聚餐時，餐桌上擺滿了令人眼花撩亂的佳餚美食，我們就一口接一口、無法停止，然後食慾爆棚不可收拾了......，但選擇享受美味的同時，保持適度份量十分重要，才能確保良好的循環。
可以慶幸的是，我們不小心吃得太多的時候，有許多天然的物質可以幫我們把這些食物積食消化掉、讓我們的體內得到更好的平衡和調節，你可以每天食用這些補充品或補充劑，然後發現整個人變得非常地輕鬆身體都輕盈了起來！對佳格而言，我們相信益生元、益生菌、消化酵素是最完美的三大補充品！
下次不管你在吃飯時跟自己說了幾次「再一口就好」，消化菌粉這樣的補充品是輕鬆順暢好幫手！會讓你耳目一新、如步青雲！食慾爆棚有解了！
我們來看看這類補充品是怎麼讓我們更健康、循環更順暢 、更加提升體力，甚至令人感到更愉悅的吧！
★關於益生元
益生元是什麼？常見的益生元種類？
益生元是非常重要的一種植物性醣類，能夠幫助益生菌存活及生長，益生元之於益生菌，就好像加油站之於車隊，益生元給益生菌許多支援與補給，是相輔相成的，而實驗證實對健康有助益的兩大益生元是果寡醣（FOS）和半乳寡醣（GOS）。
怎麼吃可以獲取天然的益生元？
我們可以在各式各樣的食物中取得天然的益生元，例如：蘆筍、甜菜根、大蒜、菊苣、洋蔥、小麥、蜂蜜、香蕉、大麥、番茄、黑麥（裸麥）、大豆、豌豆、還有各種豆類，甚至牛奶和母乳也都有！最新的研究也指出海藻和微藻類中也都可以找到益生元，雖然含量都不高，但因為益生元是可以在研究室複製並適當保存的，所以我們才能製造含有益生元的補充品。
★關於益生菌
益生菌是什麼？ 常見的益生菌種類？
益生菌是我們體內本來就存在的微生物（也就是俗稱的「菌」），有益於我們的活菌，人們需要卻無法自行合成的許多營養素需要透過它們生成，有非常多的研究都在探討益生菌的正向影響，我們擁有越豐富越平衡的益生菌種，對健康更有幫助。
市面上大部分的益生菌都含有幾個多種不同的菌株，最常見的三種分別是：
1.鼠李糖乳桿菌 GG（LGG）
2.嗜酸乳桿菌 LA-5（A 菌 LA-5）
3.乳雙歧桿菌 BB-12（B 菌 BB-12）
而益生菌的「菌數」是以「菌落形成單位」（CFU, colony-forming unit）計算，這指的是能夠繁衍、形成菌落的活菌數量，通常一份益生菌補充品平均都含有 10 ～ 100 億的菌落形成單位，而活菌數量越多越好！
益生菌怎麼吃？益生菌早上吃還是晚上吃？
益生菌什麼時間吃最好？研究表明，最好的時間是在飯前或用餐時食用，但是當益生菌和消化酵素一起食用時，你可以在飯前、用餐時、飯後等任何時段食用。
益生菌食物來源？怎麼吃可以獲取天然的益生菌？
許多我們常見的食物本身就富含有益生菌，例如：優格、康普茶、天貝、 味噌、克菲爾、各種酸菜、醃製小菜，如果你不希望太依賴補充品或補充劑，可以透過多吃這些食物多攝取益生菌！
★關於消化酵素
消化酵素是什麼？
我們自體本會分泌消化酵素來幫我們把巨量營養素（macronutrients，簡單來說就是結構較大的營養素分子，例如：碳水化合物、蛋白質和脂肪）分解成更小、更好吸收的小分子，促進營養素的消化和吸收，但作息不正常或飲食不均衡容易使酵素短缺，此時需要補充消化酵素，能夠協助我們更好地消化！
如何補充天然的消化酵素？
有些食物（如：鳳梨）本身就含有酵素，而我們的消化系統中不同的部位也會分泌不同的酵素、幫助我們吸收營養、讓我們的消化更順暢，消化的過程中，食物首先會進到嘴巴裡，被唾液中的酵素分解為更小的醣分子，接著由胃液裡的酵素，例如：胃蛋白酶，消化蛋白質、將脂肪分解成更小的微粒，而再移動到小腸後，碳水化合物、脂肪、蛋白質會被胰臟所分泌的不同消化酵素以及小腸內構造像珊瑚一樣的微絨毛又再進一步分解。
效果不同但互補的消化酵素和益生菌
雖然我們說益生菌和消化酵素都能夠讓我們的消化變得更好，它們的角色其實非常的不一樣：益生菌主要的工作是改善體內環境，使循環更順暢。
相反的，消化酵素主要的工作是把大分子的營養素分解成更小的分子，確保我們的身體能夠確實地吸收並使用這些營養素。
通常市面上會把益生元、益生菌、消化酵素分開來賣，我們也不一定需要三個一起吃，但若把它們搭配著一起吃，會達到事半功倍的效果，一次滿足更方便。
=★佳格營養師小筆記★=
但你知道嗎? 人體腸道同時存在數以百兆的細菌，這些腸內細菌有益菌、壞菌以及中性菌三大類，其中，中性菌佔大多數。
中性菌平時不好也不壞，但會視腸道何種菌佔優勢而靠攏，進而變好或變壞。在健康情形下，三種細菌達到穩定平衡狀態。
然而，飲食習慣的改變或抗生素的使用皆會改變腸道中三種細菌的平衡。
近年來飲食越來越精緻，食物攝取多以高油脂以及少膳食纖維的飲食為趨勢，根據研究指出在高油飲食下會減少腸道中益菌數量，
進而使中性菌往壞菌靠攏而使得壞菌成為腸道內的優勢菌，造成腸道菌群生態失衡 ( Dysbiosis )。
那麼該如何提升腸道健康?
飲食建議以適量並以不飽和脂肪酸為主的健康飲食為原則。此外建議成年人每日膳食纖維攝取25-35公克。
膳食纖維除了具有幫助腸道蠕動、增加飽足感等好處外，膳食纖維也是作為腸道好菌的食物，提供益菌養分。
而這也就是益生質或稱益生元 ( prebiotics ) 的功能。
市面上益生菌補充產品五花八門該如何挑選呢?
腸道中的細菌千百種，在挑選益生菌產品時，建議可優先挑選含多種益生菌株的產品，
此外，同時搭配讓益生菌提供養分的益生元也是相當重要的。
最後再次提醒，健康的飲食習慣與良好的生活作息才是打造健康腸道的不二法門喔！
食用益生元、益生菌、消化酵素對身體有什麼好處？
益生元的好處：調整體質，幫助營養吸收。許多研究已經證實益生元對我們有各式各樣不同的好處，它對我們身心上的正面影響和幫助有極大的潛力。
益生菌的好處：幫助更加順暢不卡卡、飯後不再「 滿肚子氣」 ，調節循環機能、增強體力。不同菌株有不同的效果，但不是吃越多越好。
分享加強版推薦吃法，能上下兼顧的秘訣：益生菌搭配消化酵素一起吃，先讓消化酵素分解營養素變成小分子，再讓益生菌好好發揮效果，相輔相成最大效率，營養不漏接，更順暢地循環，輕鬆無負擔。
最近的研究也不斷發現體內好菌對人體的健康層面影響涵蓋非常廣泛，可能連結到我們的日常情緒、睡眠或專注力，像益生元、益生菌、消化酵素這類的補充品，就因能夠多層面對身心帶來正面影響而備受關注，這其實也告訴我們，食用這些補充品能夠讓我們維持在最佳狀態！
如果我的身體本來就有益生菌和消化酵素，我還需要吃補充品嗎？
讀到這裡，你可能會想：「如果我的身體本來就有這些物質，我為什麼還要吃這些補充品呢？」雖然的確我們的身體本身就會製造益生菌和消化酵素來協助消化，但在以下時候，這些補充品還是會有幫助的，這邊我們幫你整理了三大潛在的考量點：
1.本身有消化酵素或益生菌株不足的情形
我們的身體本來就有可能會因特殊情況、或是老化而無法製造足夠的消化酵素或益生菌株。
2.食物不一定能夠提供足夠的酵素
我們雖然提到了有些食物本身就含有酵素，但要注意的是，每種食物的酵素含量比例都不同，而且在調理食物的過程有可能就會破壞這些天然酵素，所以我們可能還是會需要額外補充。
3.需要調整體質或加強功能的情形
食用補充品添補身體需要的酵素、加速分解吸收營養，進而促進身體整體機能更加平衡及順暢。
益生菌和消化酵素要什麼時候吃？
益生菌和消化酵素是可以每天食用的，有些人會覺得每餐飯後都吃益生菌和消化酵素能夠幫助他們順暢不卡卡，但還是要注意每個人對益生菌的反應有可能都不同，而且我們身體的反應也可能依我們自己的健康狀況、食用劑量、食用多久有所變化，建議你在選擇菌株和劑量的時候，可以問問專業醫療人員，才能找到最符合自己需求的產品。
我應該每天食用益生元、益生菌、消化酵素嗎？
因為這些物質本身就存在於大自然中，所以對大部分的人來說，每天食用它們是沒有問題的；益生菌安全的劑量則要看菌株種類和每份所含有的活菌單位而定。
益生菌該怎麼選？
選擇益生菌補充品建議挑選方向：
1.知名大廠生產，安心有保障
2.通過國家檢驗而且有清楚標示菌株種類
3.多種菌種，且益生元、益生菌、消化酵素兼顧
4.不同型態因應生活中各種情境，隨時補充
補充品除了像消化菌粉一樣是粉狀外，還有膠囊、藥片、液體、軟糖等其他型態。
最後小提醒
不管是端午節吃粽子、中秋烤肉、年節家族聚餐，別忘了益生菌、消化酵素可以大力地幫助你消化積食，使你輕鬆順暢喔！和親朋好友共享美食的同時，還是要讓身體能夠好好消化吃進去的食物，這樣才能安心地打牙祭，因為你補充的益生元、益生菌、消化酵素同時都在幫你維持身體好的循環！
<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。
Digestion and Your Gut: The Benefits of Prebiotics, Probiotics, and Digestive Enzymes
You’ve sat down with friends to celebrate a holiday, toast your partner’s birthday, or welcome the new year. There are so many plates of delicious food and you’re excited to try them all, so you do! It feels wonderful … until it doesn’t. You’re too full! Most people have experienced the discomfort of indigestion after a hearty meal. What can you do if this happens?
Fortunately, there are natural solutions that help your body digest food — especially if you’ve over-eaten — and also promote overall gut and brain health. In fact, these supplements can be taken daily and improve how you feel. At Standard Foods, we like to think of the combination of prebiotics, probiotics, and digestive enzymes as the perfect trifecta of nutrients. This can be found in our product TDHB EXX Probiotic with Digestive Enzymes.
What are Prebiotics?
Prebiotics are plant sugars that serve as food for healthy bacteria and probiotics. Two of the most well-known prebiotics with beneficial effects on human health is Fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOsS). Prebiotics are very important for gut health because once they reach the colon, they become fuel for probiotics to do their job.
Prebiotics have also been found to have protective benefits on the immunological system, the cardiovascular system, the central nervous system, as well as the gastrointestinal system.
Where are Prebiotics Naturally Found?
A lot of different foods contain prebiotics: asparagus, sugar beet, garlic, chicory, onion, wheat, honey, banana, barley, tomato, rye, soybean, peas, and beans. Human and cow's milk contain it too!
More recently, scientists have realized that seaweeds and microalgae do as well. Since these foods only contain low quantities of prebiotics, scientists are pleased to have discovered that prebiotics are easy to replicate in a lab and they store well.
What are Probiotics?
Probiotics are live microorganisms, or bacteria, that naturally live in your gut and help your body process and maintain other bacteria. They play a crucial role in maintaining a balanced and harmonious digestive system and can stop the growth of harmful bacteria.
Probiotics have been extensively studied for their potential to enhance digestion, boost immune function, and promote overall well-being. Most probiotics on the market are composed of different types of bacteria, or offer a mix of three important strains: Lactobacillus rhamnosus GG:, Lactobacillus acidophilus LA-5, and Bifidobacterium lactis BB-12.
When probiotics are administered, the quantity of active cells with the ability to develop and multiply is assessed in "colony-forming units" (CFUs). An average probiotic supplement dose contains one to ten billion active CFU cells but the TDHB EXX Probiotic with Digestive Enzymes has 20 billion CFU cells from 10 different probiotic strains and 19 beneficial digestive enzymes!
Where are Probiotics Naturally Found?
Probiotics can be naturally in various foods. Some examples of probiotic-rich foods include yogurt, sauerkraut, kimchi, kefir, tempeh, miso, pickles, and kombucha. If you prefer to incorporate probiotics into your diet without relying on supplements, you can include more of these foods into your diet.
What are Digestive Enzymes?
Digestive enzymes are substances produced by the body that aid in the breakdown of complex food molecules into smaller, more absorbable components. These enzymes are primarily secreted by the pancreas, salivary glands, and stomach. Their main purpose is to facilitate the digestion and absorption of nutrients.
Digestive enzymes work on different types of macronutrients, such as carbohydrates, proteins, and fats, breaking them down into smaller units that can be easily absorbed by the body. As mentioned before, our probiotoic powder contains 19 active digestive enzyme strains.
Where are Digestive Enzymes Naturally Found?
Salivary glands in the mouth initiate the digestion of carbohydrates by breaking them down into simpler sugars. The stomach does a lot of the heavy lifting with its production of gastric juice, which contains enzymes like pepsin that help the digestion of proteins and break down fats.
The pancreas secretes a variety of digestive enzymes into the small intestine to break down carbohydrates, fats, and proteins. The small intestine and the small hair-like structures that line it, called microvilli, also produce various digestive enzymes.
Certain foods, like pineapple, also contain enzymes that aid in digestion.
Digestive Enzymes and Probiotics: Different but Complementary
While probiotics and digestive enzymes both contribute to digestive health, they have distinct roles. Probiotics primarily target the gut environment, helping to maintain a favorable balance of bacteria, support immune function, and enhance overall digestion. In contrast to this, digestive enzymes focus on breaking down nutrients at the molecular level, ensuring optimal absorption and utilization by the body.
Most probiotics are sold separately to prebiotics and digestive enzymes and can be taken independently, but when taken together these ingredients become extra powerful, and work to maximize benefits for your digestive system. Research shows that when taken together, these supplements can even assist with minimizing the impact of cancer treatment.
What are the Benefits of Taking Prebiotics, Probiotics, and Digestive Enzymes?
Studies show that taking prebiotics may have a myriad of benefits for humans, from improving calcium and magnesium absorption, which would ultimately increase bone regeneration and prevent osteoporosis, to relieving stress and improving memory.
Have you heard of the gut-brain axis (GBA)? Recent research shows that the brain’s emotional and cognitive regions are linked to the peripheral functions of the intestine, and they communicate in both directions. This communication is improved when the gut is healthy. Supplements like prebiotics, probiotics, and digestive enzymes have gained significant attention for their potential health benefits, particularly in improving communication between the gut and the brain. This means that taking these supplements will help your brain and body work at its optimum!
There are many different probiotic strains. Let’s look at some that are found in the TDHB EXX Probiotic with Digestive Enzymes. Lactobacillus paracasei F19 is known to assist people who suffer from irritable bowel syndrome (IBS) and is proven to reduce bloating, improve digestion and regulate bowel movements. Lactobacillus acidophilus LA-5 is a probiotic strain that naturally resides in the human gut and is also commonly found in fermented dairy products. The truly exciting news is that L. acidophilus LA-5 may help alleviate lactose intolerance symptoms. Bifidobacterium lactis BB-12 is a probiotic strain that is well-known for surviving the journey through the digestive system. It has been extensively studied and has shown promising results in promoting gut health, relieving constipation, and supporting a balanced immune response.
Digestive enzymes may also have an impact on diseases not directly related to the gut, according to researchers. One recent study found that using a digestive enzyme supplement for three months had noticeable benefits for kids with autism spectrum disorder.
=★ A Note from our Nutritionist ★=
The human intestine plays a vital role in immune function, housing over 70% of the body's immune cells, making it the largest immune organ. Within the intestines, a diverse community of bacteria coexists, including beneficial, harmful, and neutral types, with the latter being the most abundant. While neutral bacteria have neither positive nor negative effects on their own, they can shift towards beneficial or harmful roles depending on the prevailing bacterial composition in the intestines. Maintaining a healthy balance of these bacteria is crucial for overall gut health.
However, factors such as dietary changes and antibiotic use can disrupt this delicate balance, leading to an alteration in the gut microbiota. Modern diets, often characterized by high-fat and low-fiber intake, have been associated with a reduction in beneficial bacteria, thereby favoring the proliferation of harmful bacteria, resulting in a condition known as Dysbiosis. To improve intestinal health, dietary recommendations emphasize the consumption of moderate amounts of healthy fats, particularly unsaturated fatty acids. Additionally, it is advised for adults to include 25-35 grams of dietary fiber in their daily intake. Dietary fiber not only aids in intestinal peristalsis and increases satiety but also serves as a crucial food source for beneficial gut bacteria, providing nutrients for probiotics or prebiotics.
When selecting probiotic supplements, it is essential to consider the vast diversity of bacterial species residing in the intestines. Prioritizing probiotic products that contain multiple strains of beneficial bacteria can enhance their effectiveness. Moreover, combining probiotics with prebiotics, which serve as nourishment for the beneficial bacteria, further promotes a healthy gut environment.
Ultimately, cultivating a healthy gut involves adopting well-balanced dietary habits and a lifestyle that supports gut health. Opting for a diverse and nutrient-rich diet, managing stress, staying physically active, and avoiding unnecessary antibiotic use all contribute to maintaining a flourishing gut microbiome.
In conclusion, recognizing the critical role of the intestine in immune function and understanding the impact of dietary and lifestyle choices on gut health empowers individuals to make informed decisions for cultivating a healthy gut environment. By prioritizing nutrient-rich foods and considering probiotic supplements with multiple strains, combined with prebiotics, we can take positive steps towards promoting optimal gut health.
If My Body Naturally Produces These Nutrients, Why Supplement Them?
If you are thinking, “Why should I bother taking supplements if my body naturally produces them?” that's a great question. While it's true that the body naturally produces prebiotics, probiotics, and digestive enzymes to help facilitate digestion, supplementation may be useful if you experience occasional digestive discomfort or have difficulty digesting certain foods. With the wide range of delicious foods on offer, your body will be grateful for extra digestive assistance! There are several reasons why it is beneficial to take supplements, and we have outlined a few factors to consider when determining whether to add these nutrients to your diet.
Firstly, you may have deficiencies in certain digestive enzymes and probiotic strains. This can occur due to factors such as aging, certain health conditions, or genetics. Taking supplements like prebiotics, probiotics, and digestive enzymes will benefit you.
Secondly, as mentioned before, certain foods contain naturally occurring enzymes that can aid in digestion, and including these enzyme-rich foods in your diet can support digestion. However, it's important to note that the concentration of enzymes in these foods may vary, and cooking or processing these foods can degrade the nutrients. Therefore, relying solely on food may not always be sufficient.
Additionally, supplementation can be particularly beneficial if you have digestive disorders or conditions that affect enzyme production or function. Conditions such as pancreatic insufficiency or inflammatory bowel disease can lead to impaired enzyme activity and hinder proper digestion. In such cases, supplementation will certainly help compensate for these deficiencies and improve digestion.
When to Take Probiotics and Digestive Enzymes?
There is no reason why you can’t take probiotics and digestive enzymes every day. Some people believe taking them after every meal keeps them regular and feeling light.
It's important to note that different people may respond differently to probiotics, and the benefits can vary depending on your individual health condition, the chosen dosage, and the duration of use. It's always advisable to consult with a healthcare professional to determine the most suitable strains and dosages for your specific needs.
Are They Safe to Consume Every Day?
Taking prebiotics, probiotics, and digestive enzymes daily is generally considered safe for most individuals. Remember, these elements are natural microorganisms that are already present in the human gut and contribute to a healthy balance of beneficial bacteria.
The safety of probiotics largely depends on the strain and dosage. It is crucial to choose probiotic supplements from reputable brands that provide detailed information about the strains they contain. These supplements can come in powders, capsules, tablets, liquids, gummies, and other forms.
Final Thoughts
It’s incredible just how beneficial probiotics are for our digestion and for good gut health. No matter if you’re having hotpot with friends, celebrating Dragon Boat Festival, or feasting for days over your New Year holiday, it’s a good idea to help your body process all the delicious food you share with family and friends.
Not only are you eating delicious food, but you can feel satisfied knowing you are also feeding your gut and brain and actively improving your overall health by supplementing your diet with prebiotics, probiotics, and digestive enzymes. If you're interested in this, take a look at these 15 foods that are rich in prebiotics, probiotics, and digestive enzymes.
Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.