How to take care of the intestinal flora - 4 products that will help you

Fermented foods contain probiotic bacteria, essential for good gut health. We'll show you which foods contain these bacteria. If you do your best to look after your gut flora, you will find the key to good health. Also called the microbiota, the gut flora interacts with the functioning of many body systems. If it is not in optimal condition, there may be times when it will negatively affect your immunity or your metabolic performance, which you should avoid. How to take care of the intestinal flora.

For this reason, in this article, we will tell you which foods are the best for your gut flora. They must appear frequently in the diet to guarantee the biodiversity of the body's bacteria and its optimal functionality.

Foods that help take care of your gut flora

Make sure the following foods appear frequently in your diet to avoid microbiota problems.

1. Yoghurts

Yoghurts are fermented milk products characterized by the presence of probiotic bacteria in their composition. A study published in the journal Current Opinion in Biotechnology has shown that they have a very positive effect on the gut flora. Yoghurts guarantee an appropriate variety of bacteria and favor colonization of the digestive tract.

However, it is recommended not only to eat yoghurt, but also other foods resulting from the fermentation of milk. So try to include them in your diet often.

For example, kefir, which is distinguished by its sour taste and more fluid consistency, contains a greater variety of beneficial bacteria than yogurt.

2. Apples

However, it is important not only to provide the body with probiotic bacteria along with the diet. It is also important to ensure that the energy substrates necessary for them to multiply in the gut are consumed, which will improve colonization.

Soluble fiber plays this role. It can ferment under the influence of the intestinal flora and serves as an energy substrate that produces short-chain fatty acids with anti-inflammatory properties. These acids are essential in the prevention of bowel disease such as irritable bowel syndrome.

Keep in mind that the fiber in apples is considered a prebiotic, according to a study. Its beneficial effect on the intestinal flora has been confirmed in the scientific literature.

However, other fruits such as pear, melon, and orange also benefit the gut microflora. Therefore, it is important to provide a variety of this type of fruit in your diet to get the right amount of fiber and essential micronutrients.

3. Whole grains

Whole grains contain insoluble fiber. This substance increases the volume of the feces in such a way that it entails toxic or harmful compounds that may adhere to the intestinal walls.

Thanks to this, the digestive tract is cleansed better and you can take care of the intestinal flora, because bacteria are less exposed to substances that threaten them.

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On the other hand, whole grains provide better intestinal transit. This factor is crucial when it comes to avoiding constipation. Effective intestinal peristalsis promotes the rapid passage of the food bolus through the digestive system.

4. Other fermented foods are essential to care for the gut flora

In recent years, it has become fashionable to eat fermented foods such as sauerkraut. Such typical cabbage is fermented in brine, thanks to which probiotic bacteria are formed inside it.

The effect of sauerkraut on the intestinal flora is similar to that of yogurt. For this reason, it is recommended to take it regularly to improve the health of the digestive tract.

Take care of your gut flora to improve your health

If your goal is to feel good, you need to take care of your gut flora first, as it is closely related to the functioning of various systems.

If there is a process of dysbiosis - that is, an imbalance in the microbiota - it is possible that in addition to poor digestion, there will be weight gain.

For this reason, it is recommended that you include foods in your normal diet that help care for your gut flora to avoid complications in the medium term. On the other hand, it will be necessary to limit the intake of harmful substances such as alcohol, trans fats or simple sugars.

Finally, remember that a good night's sleep also guarantees the proliferation of beneficial bacteria in your body. However, inadequate rest at night can have an impact on gut health because the nervous and digestive systems are closely related.