Your digestive system has trillions of germs, which live in your intestines and serve many functions. Beneficial microbes, mainly bacteria, help digestion, combine some micronutrients, and support their immune system.
Microbes eat on what you eat, which is why your nutrition can play an important role in maintaining a healthy gut microbiome.
The use of beneficial bacterial nourishing foods helps them develop and work. It also restricts harmful bacteria -available food available, which helps prevent their growth.
Regularly using whole grains and dietary fibers is linked to more beneficial bacteria in the intestines.
Fiber comes in two types: soluble and unbearable. In your intestines bacteria break soluble fiber, producing beneficial compounds and gases. Inclaimed fiber is not dissolved in water, but it helps to soften the stool and increases bulk, making it easier for food to pass through your digestive system.
Fiber includes more food but are not limited to:
- All grains: Surgam Bran, Bulgor, whole wheat flour, oat, wild rice, and bookweight
- Bead: Flayscids, sunflower seeds, sesame seeds, and chia seeds
- Nuts: Almonds, hazelnts, pistachios, and machadimia nuts
- Beans, peas and lentils: Kidney Beans, White Beans, Green Peas, Split Peas, Cream, Red Lent, and Green Dal
- Vegetables: Onions, carrots, mushrooms, bats, Brussels sprouts, cabbage, summer squash, and artichics
- Fruit and dried fruit: Peaches, orange, apricots, blackberry, pomegranate, Aukados, dry figs, and raisins
Dietary guidelines for Americans recommend using at least 14 grams of fiber for every 1,000 calories. If you eat 2,000 calories, you should get at least 28 grams of fiber.
Bacteria can break pre -biotics in your intestines and make compounds called short chain fatty acids (SCFAS). SCFA has many important roles, such as keeping the pH levels in your intestines, preventing harmful bacteria from growing, and helping in intestinal movement.
Pre -biotics are included in food but are not limited to:
- Onion
- Garlic
- Jerusalem Artichik
- Checori
- asparagus
- Banana
- Oats
- Wheat
- Reader
- Beans and peas
- Milk
Probiotics are living microorganisms that can make your intestines colonial and support your digestive health.
Some foods, such as yogurt, are directly fermented with bacteria. Probiotics can also be included in unhealthy foods such as juices, smooth, milk, cereals and formulas.
Probiotic foods can also help in treating digestive concerns such as diarrhea or constipation. A study said that in children taking antibiotics, people who had received probiotic for five days were significantly less likely to produce antibiotic diarrhea (AAD), which was gaining up to five days of standard care.
However, similar studies show no difference in AAD in adults who eat probiotics compared to regular yogurt.
The fermented foods, including the swelling, the combo, and the yogurt, are either directly made with active bacteria or are included. These bacteria have a probability impact if there are enough and if they can survive in the way of your gastrointestinal tract.
However, not all fermented foods contain probiotics. Food processing, long shelf life, and acid and enzymes can be killed in your digestive system. Even if the fermented foods are directly bacteria, they can still support the health of your intestines because they have compounds that make bacteria when they produce.
In one study, participants do not receive 100 grams of fermented vegetables daily, 100 grams of pickle vegetables daily, or six weeks. After seeing the results of the blood and stools of the participants before and after the intervention, researchers concluded that the use of 100 grams of fermented vegetables daily can improve gut microbium.
Includes fermented food but are not limited to:
- Yine
- Campchi
- Combocha
- sauerkraut
- Alongside
- Pickle
- Rough, uncontrollable apple cider vinegar
Your intestinal cells face harmful compounds through internal and external sources. The construction of these compounds can damage the cells, which affect your gut microbium and the immune system. Antioxidants help your body get rid of these harmful compounds.
Vitamin C (an antioxidant vitamin) has been shown to improve gut microbium. In one study, participants were given 1,000 milligrams of vitamin C daily for two weeks. This has led to a significant increase in some bacteria in favor of gut health.
Antioxidant can be found in fruits, vegetables, nuts, seeds and whole grains.
Ultra processed foods (UPF) usually contain a lot of sugar, saturated fat, salt and extra. When eaten more and more, they can damage the gut microbium. UPF includes soft drinks, chips, cereals, cookies, premium foods, plant -based milk and tasteful yogurt.
Some people also avoid eating and drinking groups, such as cereals, beans, milk, and some vegetables or fruits to eliminate digestive symptoms or improve intestinal health. However, it is better to talk to a health care man before making a drastic change in your diet.
Avoiding some eating or drinking groups can cause long -term nutritional deficiency, diversity of microbes (which is bad for intestinal health), and some can cause beneficial bacteria.
The health and digestion of the gut can be supported by restricting ultra processed foods using a healthy and balanced diet, using a healthy and balanced diet, using fiber, pre -biotics, probiotics, and antioxidants.
It is common for some food or eating groups, but it is better to get health care advisers before making major changes to your diet.
