Which foods are good for the intestinal flora?
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Which foods are good for the intestinal flora?

Les aliments pour le microbiote intestinal

Les aliments pour le microbiote intestinal

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The beneficial effects of the intestinal flora on our general health and its major role in the functioning of the digestive system are well known. Its destruction or imbalance can lead to the appearance of many disorders. This is why it is essential to take care of it. How can we do this? There is a simple and natural solution to maintain the balance of the intestinal flora. It is based on diet.

What is the intestinal flora?

The intestinal flora
The intestinal flora

Also known as the intestinal microbiota, the intestinal flora represents all the microorganisms and good bacteria found in the digestive tract. They take refuge in the small intestine and colon.

According to scientists, around 100,000 billion bacteria belonging to 400 different species form the microbiota. Some of them are beneficial to health, such as lactobacilli, while others are harmful, such as salmonella.

It should be noted that the living organisms that make up the intestinal flora have many functions. They contribute, among other things, to the good functioning of the digestive system and improve intestinal transit.

These organisms optimise the fermentation of undigested food residues. In addition, they facilitate and accelerate the assimilation of nutrients by the body.

The microbiota could also play a protective role. Known as the intestinal immune system, it fights pathogenic bacteria and stimulates the metabolism, thus reducing the risk of being overweight.  

Don’t forget that if there is an imbalance in the flora, bad bacteria multiply rapidly and gain strength. They will weaken the intestinal mucous membrane. As a result, the intestine finds it difficult to fulfil its role, which encourages the development of many intestinal disorders and deteriorates the effectiveness of the immune system. Hence the importance of the intestinal enema.

Which food to take care of the intestinal flora?

Several factors can affect the balance of the intestinal flora. These include stress and taking antibiotics. Fortunately, it is possible to take care of your microbiota with a good diet. Find out which foods to choose.

1. Foods rich in probiotics

A probiotic is a living bacterium present in the human body. Its role is to improve the intestinal flora and also to boost the immune system. It is therefore advisable to increase the number of these probiotic bacteria.

Probiotics
Probiotics

These good bacteria are present in large quantities in :

  • certain cheeses such as gruyère, cantal, munster, camembert and roquefort.
  • Dairy products, 
  • smoked fish, 
  • soy sauce,
  • olives.

It should be noted that if antibiotics are taken, natural probiotics decrease in number. These drugs not only kill bad bacteria, but also good ones. That’s why it’s important to eat foods rich in probiotics.

2. Fibre-rich foods  

A diet rich in fibre also helps to maintain a balanced flora. This is the case with fruit and vegetables. Note that there are two types of dietary fibre.

  • Soluble fibre is used to nourish good bacteria. You will find them in citrus fruits, potatoes, carrots, pears, asparagus, grapefruit, grapes, berries and artichokes. 
  • Insoluble fibres, which are good allies against constipation.

They are visible in cereals, legumes and fermented cabbage. So, to take care of your microbiota, eat whole wheat, whole oats, kidney beans, lentils, sauerkraut or white beans regularly.

That said, the consumption of foods rich in insoluble fibre should be limited for individuals with irritable bowel syndrome. They may cause bloating, abdominal pain and diarrhea.

3. Honey

Honey is an excellent ally of the intestinal flora and the immune system. Its antibacterial function is its main asset. It can rebalance the intestinal flora by expelling agents.

It is also a powerful natural antioxidant that can stimulate the production of a large number of good quality bacteria. It also promotes the functioning of antibodies, which are the best allies in eliminating viruses and bad germs that could generate diseases. Moreover, honey is an excellent alternative to sugar.

4. Certain medicinal plants beneficial to the intestinal flora

Medical plants
Medical plants

To improve the components of the intestinal wall and boost immunity, the consumption of certain plants with therapeutic properties is also recommended. What exactly are these plants?

Bulb plants for everyday use

C’est le cas du gingembre ayant des propriétés anti-inflammatoires puissantes. Il y a aussi l’ail, l’oignon et le poireau qui sont d’excellentes sources de probiotiques.  

Medicinal plants with the power to detoxify the body and the digestive tract

This is the case for the roots of dandelion, fennel, black radish and burdock. They have depurative properties.

5. Green tea and kombucha

Of course, a small detox treatment from time to time can help you to improve your intestinal flora. All you have to do is drink green tea regularly. It is a very beneficial drink for the digestive system.

Alternatively, try kombucha, a sparkling drink made by fermenting bacteria and yeast grown in sweet tea.

What are the foods to avoid ?

To ensure the balance of the intestinal microbiota and to prevent intestinal disorders such as colon cancer, red meat consumption should be limited. According to researchers, it promotes the proliferation of bad bacteria.

Foods rich in sugar are also not recommended. They can deteriorate the microbiota and cause many other health problems.

Aim for a good combination of foods for a healthy intestinal flora

Of course, a balanced diet is the best ally for staying healthy. So, on a daily basis, you need to know how to combine the right foods to stimulate the intestinal flora.

For example, your dish should have a reasonable portion size

  • of animal proteins 
  • lots of green vegetables
  • fermented foods such as yoghurt or cheese that promote the regeneration of the microbiota

Moreover, by adopting a balanced diet, you can avoid other pathologies such as obesity, diabetes and various forms of cancer.

Résumé
The diet to adopt to regenerate the intestinal flora
Titre
The diet to adopt to regenerate the intestinal flora
Description
The intestinal flora, also known as the intestinal microbiota, plays an important role in our body, so it is important to keep a good balance, and to do this, this article details the list of foods that are good to eat.
Auteur
Centre
DDG
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