Your digestive system contains billions of microbes, which coexist in your intestine and fulfill many functions. Beneficial microbes, mainly bacteria, help digestion, synthesize certain micronutrients and support your immune system.
Microbes feed on what you eat, which is why your nutrition can play a crucial role in maintaining a healthy intestine Microbiome.
The consumption of foods that nourish beneficial bacteria help them grow and function. This also limits foods available for harmful bacteria, which helps brake their growth.
Consume whole grains And dietary fibers are linked to more beneficial bacteria in the intestine.
Fiber is available in two types: soluble and insoluble. The bacteria of your intestine decompose soluble fibers, producing beneficial compounds and gases. Insoluble fibers are not dissolved in water, but it helps soften the stool and adds in bulk, which facilitates the movement of food in your digestive system.
Foods rich in fiber include, without limiting itself:
- Whole grains: Bran of sorghum, boulgour, whole wheat flour, oats, wild and buckwheat rice
- Seeds: Flax seedssunflower seeds, sesame seeds and chia seeds
- Nut: Almonds, hazelnuts, pistachios and macadamia nuts
- Beans, peas and lenses: Kidney beans, white beans, green pea, split peas, chickpeas, red lenses and green lenses
- Vegetables: Onions, carrots, mushrooms, beets, Brussels cabbage, cabbage, summer squash and artichokes
- Fruits and dried fruits: Fisheries, oranges, apricots, blackberries, grenades, avocados, dried figs and raisins
Food guidelines for Americans recommend consuming at least 14 grams of fiber for 1,000 calories. If you consume 2,000 calories, you should get at least 28 grams of fiber.
Bacteria in your intestine can decompose prebiotics and make compounds called short chain fatty acids (SCFAS). The SCFAs have many important roles, such as keeping the pH of the pH in your balanced intestine, preventing harmful bacteria from developing and helping soles.
Foods with prebiotics include but without limiting itself:
- Onion
- Garlic
- Jerusalem artichoke
- Chicory
- Asparagus
- Banana
- Barley
- Wheat
- Rye
- Beans and peas
- Milk
Probiotics Living microorganisms can colonize your intestine and support your digestive health.
Certain foods, such as yogurt, is fermented with living bacteria. Probiotics can also be added to non -fermented foods such as juices, smoothies, milk, cereals and formulas.
Probiotic foods can also help treat digestive concerns as diarrhea or constipation. A study revealed that in children taking antibiotics, those who received probiotic yogurt for five days had a significantly lower chance of developing diarrhea associated with antibiotics (AAD) than those who received standard care for five days.
However, a similar study has not shown any difference in AAD in adults who have consumed probiotics compared to ordinary yogurt.
Fermented foodsIncluding sauerkraut, kombucha, tempeh and yogurt, are made with or contain active and active bacteria. These bacteria have probiotic effects if sufficiently are present and if they can survive in your gastrointestinal tract (GI).
However, all fermented foods do not contain probiotics. Probiotics can be killed due to food processing, prolonged shelf life and acids and enzymes in your digestive system. Whether or not fermented food contains living bacteria, they can always support your intestinal health because they contain compounds that bacteria produce during food fermentation.
A study gave participants 100 grams of fermented vegetables daily, 100 grams of marinated vegetables per day or not for six weeks. After examining the results of the blood and stools of the participants before and after the intervention, the researchers concluded that the daily consumption of 100 grams of fermented vegetables can improve the intestinal microbiome.
Fermented foods include but without limiting itself:
- Yogurt
- Kimchi
- Kombucha
- Sauerkraut
- Miso
- Pickles
- Raw and not filtered apple cider vinegar
Your intestine cells are exposed to harmful compounds through internal and external sources. The accumulation of these compounds can damage cells, an impact on your intestinal microbiome and your immune system. Antioxidants Help your body get rid of these harmful compounds.
Vitamin C (It has been shown that an antioxidant vitamin) improves the intestinal microbiome. In a study, participants received 1,000 milligrams of vitamin C per day for two weeks. This has considerably increased and decreased certain bacteria in favor of intestinal health.
Antioxidants can be found in fruits, vegetables, nuts, seeds and whole grains.
Ultra processed foods (UPF) generally have a lot of sugar, saturated fatsalt and additives. When consumed in excess, they can harm in the intestinal microbiome. The UPFS includes soft drinks, fries, cereals, cookies, prefabricated meals, plants made from plants and flavored yogurts.
Some people also avoid certain foods or groups of food, such as cereals, legumes, dairy products and certain vegetables or fruits, to eliminate digestive symptoms or improve intestinal health. However, it is preferable to speak to a health care provider before making drastic changes to your diet.
Avoiding certain long -term foods or food groups can cause nutritional deficiencies, a reduced diversity of microbes (which is bad for intestinal health) and the loss of certain beneficial bacteria.
The consumption of a healthy and balanced diet rich in fibers, prebiotics, probiotics and antioxidants while limiting ultra-trained foods can support intestinal health and digestion.
Excluding certain foods or food groups is common, but it is preferable to obtain the advice of a health care provider before making major changes to your diet.