Five foods to care for the intestinal flora

Five foods to care for the intestinal flora


The gut flora, or microbiota as it is also known, is a group of microorganisms that help take care of the health of not just the gut but the body in general. “It’s made up of about a hundred billion beneficial bacteria, a number ten times the number of cells in our body,” says portal Cinfasalud from Spain.

These microorganisms perform such essential functions that, according to experts, it would be very difficult for people to exist without their presence.. The microbiota is responsible for defending the body against bacteria, viruses or diseases, ensures the proper functioning of the digestive system and participates in the production of vitamins and the correct absorption of minerals.

According to Cinfasalud, the intestinal flora can be altered for various reasons, including a low-fiber diet and an excess of meat, fat and sugar. In addition, poor lifestyle habits such as lack of exercise, stress, alcohol and tobacco can also lead to it.

Added to this is age, which is another risk factor. “Basically, after the age of sixty, the number of beneficial bacteria decreases. This is one of the reasons for the increase in diseases, infections and digestive problems such as constipation in this population group,” specifies Cinfasalud.

Other factors that can alter the microbiota are viral or bacterial infections, treatments such as radiotherapy or surgery, some medications such as antibiotics, and long journeys that sometimes lead to changes, either due to hygiene conditions or diet.

To take care of the microbiota it is necessary to pay special attention to the foods eaten, some of which are specific to achieve this goal.

Fermented Foods: These products will be considered alive and help maintain a healthy gut microbiota. One of them is kefir, a drink that can be prepared with water and provides a wide variety of microorganisms that favor the regeneration of the intestinal flora, according to the portal body mind.

Yoghurt is also one of these foods. It is recommended because it contains lactobacilli, which are also bacteria and help restore the balance of the intestinal flora when the level of microbiota in the body is reduced or lacks great diversity. However, one of the recommendations of the experts is that it is consumed in the most natural way possible to avoid other health problems.

Ginger: Information from the EPS Famisanar blog shows that thanks to its antibacterial power, ginger is a great ally to take care of the intestinal flora and reduce the changes that can occur in it. In addition, it acts as an antibiotic to fight infectious bacteria and improve the good condition of the microbiota.

apples: these fruits are a good source of carbohydrates and also fiber, which serve as a substrate for the microbiota; that is, it can feed on it. According to Famisanar, apples contain pectin, a type of soluble fiber and an ideal food for the bacteria in the gut flora. One of the recommendations is to eat them with the skin, as most of the fiber is in the skin of the fruit.

Chia seeds: They are high in fiber, protein, potassium, calcium, iron, manganese, B vitamins and omega-3 fatty acids, according to the Cuerpo Mente publication written by Marta León. A tablespoon of chia seeds for breakfast or in a salad is a good option to increase your fiber intake daily.

beans: This food is rich in protein, fiber and vitamins. “They are optimal for reducing stomach acid, boosting the intestinal flora and promoting more energy,” says the Famisanar blog.





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