Why You Should Regularly Eat Yogurt and Garlic: The Importance of Probiotics and Prebiotics After 45

As we age, life becomes more challenging. There’s pain here, a twinge there, it’s hard to fall asleep, and losing weight is difficult even for those who eat like a bird. The cause of many ailments may lie in the state of the intestines, specifically, in the types of bacteria that inhabit them.

After 45, the microbiota loses diversity, stomach acid and enzyme production decreases, and bloating and stool fluctuations become more frequent. Add hormonal swings that affect sleep, mood, and metabolism. Supporting beneficial bacteria and their nourishment at this age acts as a basic preventive measure for the intestines, immunity, skin, and healthy weight. Nutritionist Elina Koroleva discussed the nuances of the issue.

Probiotics with Benefits

Probiotics are live friendly bacteria that help the intestines absorb beneficial substances from food, reduce bloating, support immunity, and indirectly affect skin and mood. "They can be conveniently obtained from regular food: natural yogurts with live cultures, kefir, ryazhenka, ayran, unpasteurized sauerkraut, kimchi, miso, tempeh, and naturally aged cheese. The idea is simple: small daily portions of fermented products provide support for the intestines. Start with a spoon or two a day and listen to how you feel — and regularity is very important," says the expert.

Prebiotics as a Foundation

Prebiotics are food for your beneficial bacteria; essentially, they are certain types of dietary fibers. They help regulate stool, reduce inflammation, and nourish the microbiota to ensure it functions steadily. The most understandable sources in the kitchen are onions, garlic, leeks, asparagus, celery, Jerusalem artichokes, artichokes, green bananas, oatmeal, legumes, whole grains, seeds, as well as potatoes and rice that have cooled after cooking (they develop resistant starch). Gradually add such products, drink water, and monitor your comfort: if sensitivity is high, slowly increase the fiber intake and choose gentle options like oatmeal, stewed vegetables, and pureed legumes.

Food vs. Capsules

Any synthetic supplements are an additional tool for harmonizing the diet, not a replacement for a regular plate. "The working scheme for the day is simple: protein, fiber, and a portion of fermented food. For example, an omelet with greens and a spoon of kimchi for breakfast, a salad with beans and kefir for a snack, fish with buckwheat and a spoon of sauerkraut for dinner. For skin and vessels, add polyphenols — berries, cocoa, olive oil, green tea," advises the nutritionist.

Synergy on the Plate: How to Consolidate Results

The best way to help the microbiota is to provide it with a stable diet of foods that contain both live cultures and food for them. This can be a familiar combination: yogurt with oatmeal and berries, kefir with a spoon of seeds, a warm dish of legumes with vegetables. In such combinations, probiotics receive nourishment from prebiotics, and the intestines respond with stability, energy, and a calm stomach. It is beneficial to change the menu every couple of months: in winter — more stewed vegetables and grains, in summer — kefir, berries, greens, and fermented products.

Breaks and Balance: When to Slow Down

Even healthy food requires moderation. If bloating or heaviness in the stomach occurs, reduce the amount of fiber and fermented products, gradually adding them back in. After an illness or a course of antibiotics, give your body a couple of weeks of a gentle regimen: warm soups, cereals, fermented milk drinks, stewed vegetables. Avoid excess raw fiber and spicy seasonings — let the intestines rest.

And, of course, it’s important to remember that the health of the microbiota relies not only on yogurts and fiber. Protein, water, movement, sleep, and a normal eating rhythm are the foundation without which no superfood will work. Simple home-cooked meals that include live and plant-based products do much more than the most advanced supplements.