The human body has trillions of microorganisms. It is what we know as the microbiota . 98% of these tiny tenants are bacteria, while the remaining 2% are yeasts, protozoa, and viruses. But these important critters , which live mainly in the large intestine, are essential for health and also to avoid intestinal transit problems. So the key to caring for gut health, scientists say, is keeping those bacteria happy with ideas like the ones we describe in the following lines.
1. Eat more prebiotics
The human body contains billions of microorganisms that make up what we know as the microbiota. "In fact, our body has ten times more cells from microorganisms than its own human cells", explains Ana María Mateos, from the Nutrition and Digestive Group of the Spanish Society of Family and Community Pharmacy ( SEFAC ). And most of these microorganisms inhabit different compartments of the intestinal tract.
98% of them are bacteria and the remaining 2%, above all, yeasts, protozoa and viruses. These tiny but important tenants inhabit the length of the gastrointestinal mucosa, a layer that runs throughout the entire digestive tract. But where there is the greatest concentration, by far, is in the large intestine.
Scientists know that some of these species of microorganisms that inhabit our body play a fundamental role in intestinal health , in addition to helping to maintain balance in the immune system, which protects against diseases. And diet is essential to allow these microbial beings to grow and avoid imbalances that can ruin the health of the gut.
So-called prebiotic foods are a good food source for certain groups of these healthy gut bacteria. The artichoke, leek and asparagus are rich in prebiotic ingredients , such as inulin, fructooligosaccharides or galactooligosaccharides, among others. Also bananas and garlic are rich in prebiotics.
2. Choose fiber and whole grains
If what we want is to take care of the intestine, it is convenient to opt for a diet rich in fiber, present in vegetables, legumes and fruits. Some foods high in fiber are apples, blueberries, artichokes, lentils, beans, and chickpeas . Experts say that these foods can also reduce the growth of bacteria that are harmful to the intestine and, on the contrary, stimulate the growth of microorganisms that take care of intestinal health, such as bifidobacteria , lactobacillus and other healthy species called bacteroidetes .
To ensure that one eats enough foods rich in fiber, the SEFAC expert recommends including vegetables in all meals and all dinners, in addition to choosing foods in their whole form , trying to reduce refined flours.
3. Take more fermented products
The benefits of fermented foods like kefir, plain yogurt, and soy milk for gut health are also well known . Of course: avoid flavored, flavored or sweetened yogurts, as they contain a higher amount of sugar than is recommended.
4. Hydrate
In addition to eating well, and following the guidelines of the Mediterranean diet (with a preference for whole grain cereals), do not neglect hydration, an essential habit to maintain the health of the intestine. "To take care of intestinal health, we must not forget to maintain an adequate supply of fluids, in the form of water and foods with a high content of it,
5. Take vigorous walks
Despite following a diet rich in prebiotics and fiber, some people continue to have problems with intestinal transit. But it is that physical exercise is another key to taking care of health.
It is not necessary to prepare marathons. A brisk walk for half an hour will increase the heart rate, which helps the blood in the digestive system to move and activate the hormones that regulate digestion, according to research from the University of Michigan (USA). The key is to exercise daily, as sport speeds up colon transit and improves bowel function.
The human body has trillions of microorganisms. It is what we know as the microbiota . 98% of these tiny tenants are bacteria, while the remaining 2% are yeasts, protozoa, and viruses. But these important critters , which live mainly in the large intestine, are essential for health and also to avoid intestinal transit problems. So the key to caring for gut health, scientists say, is keeping those bacteria happy with ideas like the ones we describe in the following lines.1. Eat more prebioticsThe human body contains billions of microorganisms that make up what we know as the microbiota. "In fact, our body has ten times more cells from microorganisms than its own human cells", explains Ana María Mateos, from the Nutrition and Digestive Group of the Spanish Society of Family and Community Pharmacy ( SEFAC ). And most of these microorganisms inhabit different compartments of the intestinal tract.98% of them are bacteria and the remaining 2%, above all, yeasts, protozoa and viruses. These tiny but important tenants inhabit the length of the gastrointestinal mucosa, a layer that runs throughout the entire digestive tract. But where there is the greatest concentration, by far, is in the large intestine.Scientists know that some of these species of microorganisms that inhabit our body play a fundamental role in intestinal health , in addition to helping to maintain balance in the immune system, which protects against diseases. And diet is essential to allow these microbial beings to grow and avoid imbalances that can ruin the health of the gut.So-called prebiotic foods are a good food source for certain groups of these healthy gut bacteria. The artichoke, leek and asparagus are rich in prebiotic ingredients , such as inulin, fructooligosaccharides or galactooligosaccharides, among others. Also bananas and garlic are rich in prebiotics.2. Choose fiber and whole grainsIf what we want is to take care of the intestine, it is convenient to opt for a diet rich in fiber, present in vegetables, legumes and fruits. Some foods high in fiber are apples, blueberries, artichokes, lentils, beans, and chickpeas . Experts say that these foods can also reduce the growth of bacteria that are harmful to the intestine and, on the contrary, stimulate the growth of microorganisms that take care of intestinal health, such as bifidobacteria , lactobacillus and other healthy species called bacteroidetes .To ensure that one eats enough foods rich in fiber, the SEFAC expert recommends including vegetables in all meals and all dinners, in addition to choosing foods in their whole form , trying to reduce refined flours.3. Take more fermented productsThe benefits of fermented foods like kefir, plain yogurt, and soy milk for gut health are also well known . Of course: avoid flavored, flavored or sweetened yogurts, as they contain a higher amount of sugar than is recommended.4. HydrateIn addition to eating well, and following the guidelines of the Mediterranean diet (with a preference for whole grain cereals), do not neglect hydration, an essential habit to maintain the health of the intestine. "To take care of intestinal health, we must not forget to maintain an adequate supply of fluids, in the form of water and foods with a high content of it,5. Take vigorous walksDespite following a diet rich in prebiotics and fiber, some people continue to have problems with intestinal transit. But it is that physical exercise is another key to taking care of health.It is not necessary to prepare marathons. A brisk walk for half an hour will increase the heart rate, which helps the blood in the digestive system to move and activate the hormones that regulate digestion, according to research from the University of Michigan (USA). The key is to exercise daily, as sport speeds up colon transit and improves bowel function. https://ift.tt/eA8V8J https://ift.tt/3l8SZ0Z
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