How to eat to be healthy gut

TO fermented foods include kimchi, Kombucha (Kombucha), sauerkraut, miso, kefir. All of them contain useful for intestinal bacteria. According to scientists, a healthy intestinal microflora is associated with a lower risk of obesityThe role of Gut Microbiota in the development of obesity and Diabetes. and autoimmune diseasesThe role of gut microbiota in immune homeostasis and autoimmunity., Higher life expectancyMicrobial flora, probiotics, Bacillus subtilis and the search for a long and healthy human longevity..

Sauerkraut

The pickled vegetables, which are sold in supermarkets, lots of vinegar and there's no live bacteria. IN sauerkraut no vinegar. It is prepared by kneading with salt cabbage. Of vegetable juice stands, beneficial bacteria feed on them and produce lactic acid. Because of this, the product does not deteriorate, but becomes a light vinegar smell.

In the finished dish a perfect combination of probiotics and prebiotics. The first group includes the beneficial bacteria, to the second - the dietary fiber needed for the intestines.

Yogurt and kefir

Do not neglect the store yogurt with live bacteria. Any yogurt prepared by fermentation. Milk is pasteurized for him to kill all harmful microorganisms. After that, the product adds a number of useful bacteria grown in the laboratory.

"According to our research, this yogurt is really affect the bacteria in the gut, - said Tim Spector. - The bacteria in yogurt are not identical to those that live in us. But they secrete nutrients. We can say that they "invigorate" gut flora ".

Kefir better yet yogurt. As it is almost five times more beneficial microorganisms.

Red wine

Alcoholic beverages are also fermentation. Red wine in moderation useful for the intestines. There are a lot of polyphenols and other antioxidants. Moreover, it is useful to mix alcohol with polyphenols.

scientists compared theInfluence of red wine polyphenols and ethanol on the gut microbiota ecology and biochemical biomarkers. the effect of grape juice, wine and gin on the intestinal flora. It turned out from the gin no good, but red wine is healthier than juice. Only bacteria can not tolerate excess alcohol, so it is important to comply with the measure.

According to Tim Spector, beer and cider in moderation useful too. Fermenting bacteria in them have already died, but it remains a useful chemical products of fermentation.

He recommends to include in the diet of some coffee and bitter chocolate. They are particularly rich in polyphenols.

prebiotics

If we imagine the intestinal microflora as a garden, the dietary fiber - a fertilizer. Spector advised to increase their consumption by half. Prebiotics are found in artichokes, leeks, chicory, celery, onion onions and garlic. It is important to maintain the diversity and not have one or two of the product from the list.

There is good news for those who love carbs. Potatoes, rice and pasta you can get more useful dietary fiber, if after cooking to cool them. Upon cooling the starch crystallizes. The fibers are not digested in the stomach and reach the intestines intact bacteria. Therefore, these dishes are best eaten cold or reheated again.

Starvation

Short-term fasting is also good for intestinal health. When we do not eat anything other species of bacteria cleanse the bowel wall. It is important to maintain immune balance. But do not starve for too long. Research has shownA Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility.That prolonged starvation bacteria begin to break down the intestinal mucosa.

Arrange fasting days or just make long breaks between meals. More can not have breakfast in the morning. The belief that it is overweight - another myth.

Fast Food - the main enemy of intestinal microflora. There are a lot of emulsifiers and sweeteners. it has been found in rodent studies that fast-food destroys the microfloraDietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome.. When it enters the body bacteria start to allocate the "wrong" chemicals. This is associated with diabetes and obesity.

conclusions

Change your diet gradually, especially if you have any problems with digestion. Otherwise, it is possible to make flatulence.

Each is unique in the intestines. There is no single universal diet.

"You are on the right track, if you changed the chair, - says Spector. - After a few days it should become softer. You'll go to the toilet regularly. It is a sign that the bacteria in the intestines work better. "

see also

• 6 unusual facts about how the intestines affect the entire body →
• Bloating: what foods help to cope with it, and what should be avoided →
• That can not be eaten on an empty stomach →