Training is great, but they do not solve problems with the intestines, and they depend mainly on your diet. With an imbalance of the microbiome (when the number of bad bacteria in the digestive tract exceeds the norm), people begin to eat more probiotics and prebiotics. These supplements help improve the health of the gastrointestinal tract. But medication is medication. Why drink them if probiotics and prebiotics are in food?
We would like to share with you a list of what needs to be eaten for the health of the gastrointestinal tract, and what impairs its work.
The best foods for your intestines
Researchers have proven that fermented cabbage changes the intestinal bacterial environment, reducing the risk of diabetes, obesity and blood pressure problems. If you are not a fan of kimchi, you can include sauerkraut or combucha in your diet.
Yogurt is also a fermented meal that is rich in probiotics. According to one study, women who ate yogurt for four weeks, noticed an improvement in the gastrointestinal tract, stopped feeling abdominal discomfort and improved their quality of life. But some manufacturers use product processing that kills the beneficial properties of yogurt: the label should say that there are at least 1 billion colony forming units in yogurt. Tired of yogurt? Drink kefir.
Inulin, which is part of earth pears, increases the number of good bacteria in the intestines and inhibits the activity of bad bacteria. But excessive consumption of this vegetable sometimes leads to gas formation, so it is necessary to introduce it into the diet gradually and in small quantities.
Garlic is rich in inulin fiber, and also consists of natural prebiotic fructooligosaccharides. Studies have been conducted that prove that garlic increases the amount of good bifidobacteria in the intestine, which helps prevent certain gastrointestinal diseases.
Unripe bananas contain a prebiotic resistant starch, which not only sets in motion the entire gastrointestinal tract, but also improves the general function of the intestine. To get the maximum benefit for your health, add 6 grams of resistant starch to each meal.
Barley also contains a prebiotic resistant starch, but in addition it also has beta-glucan, which helps produce beneficial microflora and also reduces blood sugar levels. If you do not like barley, include oats in your diet.
Keep apples at hand, as they help reduce the amount of bad bacteria in the intestines. The fiber in their composition consists of 50% of pectin, which improves digestion.
Low-calorie noodles consist of prebiotic fiber glucomannan. One study proved that even a small dose of this substance helps to reduce constipation by 30 percent.
Cocoa is rich in polyphenolic flavanols, which help the cardiovascular system and have a prebiotic effect. Prefer dark chocolate with a cocoa content of 70 to 80 percent.
There is a reason nutritionists insist that you eat more whole grains. Wheat bran contains a unique prebiotic fiber called arabinoxylan oligosaccharide: it increases the amount of good bifidobacteria in the intestine.
The worst foods for your intestines
Too much alcohol
We all know that alcohol negatively affects our health, but we also did not realize that it harms the intestines. The researchers found that by drinking a huge amount of alcohol, the intestinal microbiome changes for the worse. This in turn can also lead to liver problems.
In 1980, scientists studied the rats and found out that the microbiome changes when they eat sugar substitutes. Then, scientists investigated their effect on the human intestine and found similar results: besides, sugar substitutes lead to metabolic changes, intestinal dysbacteriosis, increase the risk of developing diabetes. There are still disputes regarding the harm and benefits of this product, but most advise to use them in moderation.
Despite the popularity of high-fat diets, studies show that such foods can harm the intestines. They are able to increase the population of bad intestinal bacteria and reduce the number of good bacteria. Unsaturated fats can help your intestines: they are found in avocados, olive oil and nuts.
Diet with animal proteins
Studies show that red meat can reduce the amount of beneficial fatty acids of a short chain, which increases the risk of developing intestinal problems and the growth of “bad” bacteria. Of course, this does not mean that you need to give up proteins, it just should be in moderation.
Studies of rodents allowed to determine that food additives (polysorbate 80 and carboxymethylcellulose) alter the intestinal microbiome. Some developed inflammation and increased risk of intestinal problems. So far, scientists are not sure that people will have the same reaction, but admit it, since most food additives are present in high-fat, low-carb and heavily processed foods that are not the most beneficial for our intestines.
Regular stabilizer contained in cheese, ice cream, bread, jams, milk and meat can cause intestinal inflammation. Many researchers have determined this by studying the diet of animals that ate food consisting of carrageenan. But it is not yet proven that this stabilizer will have the same detrimental effect on human health.