How to naturally restore the intestinal microflora

The population of bacteria in the human gut (microbiome) averages about 50 trillion microorganisms and can weigh up to 1.5-2 kilograms! 

This is thousands of times more than the population of the Earth and 1.3 times more than the total number of all cells in the body.

These are bacteria, viruses, fungi and archaea (which are wrongly classified as bacteria). 

In other words, of all the cells in the human body, only 43% are actually human cells. The rest are microscopic colonizers.

The gut microbiome is strictly individual, with fingerprints reflecting who your parents were, who you’re close to, what you eat, what you do, and more.

It would be wrong to think that so many microbes in our body do not affect its work. 

The microbiome is known to be actively involved in digestion, immune system regulation, disease protection and vitamin production.

An imbalance of the microbiome can predispose to intestinal diseases, and recent animal studies reveal the mechanism behind this connection.

Excluding fiber from the diet of experimental mice led to a decrease in the number of microbes that feed on fiber. As a result, they were replaced by bacteria that feed on the intestinal mucosa.

A similar mechanism in the human body makes it more susceptible to infections such as colitis (inflammation of the colon) and increased intestinal permeability.

However, the matter does not end there. Gut bacteria control our emotions and behavior by stimulating the production of various hormones. 

An amazing discovery is that up to 50% of serotonin and up to 90% of dopamine (they are called hormones of joy and pleasure) are produced in our gut.

Bacteria are able to influence the eating habits of the host, forcing it to consume foods that contribute to their growth and reproduction. 

Some bacteria like fat, others like sugar, and the owner has to pay for their preference.

Microbes can control a host’s eating behavior in many ways: they interfere with the brain’s reward system, change the sensitivity of taste receptors, produce substances that affect mood, and also hack signaling from the gut to the brain via the vagus nerve.

How do we make bacteria work for us, making us feel better and make us truly happy? The easiest way to optimize your microbiome is through nutrition.

NORMALIZATION OF THE INTESTINAL MICROFLORA

“search-2.blogspot.com” will share with you nine changes to your diet that will help improve gut health.

Diversity

Eating a wide variety of different foods, especially plant-based foods, will maximize the diversification of your gut bacteria.

It is best to bet on foods with dietary fiber. 

In addition, the more ingredients there will be in the dishes on your table, the better.

Fresh vegetables and fruits

Increase your intake of fresh vegetables and fruits to optimize fiber intake and provide a diversity of bacteria.

Green leafy vegetables contain a type of sugar that feeds beneficial gut bacteria, which in turn helps push out harmful microbes. 

This sugar, sulfoquinose (SC), is produced by plants during photosynthesis.

Certain microbes in the gut specialize in fermenting soluble fiber from fruits and vegetables, and the byproducts of that fermentation help nourish the cells that line the colon.

Thus, they prevent problems related to increased intestinal permeability. 

The most important fermentation byproducts are short-chain fatty acids such as butyrate, propionate, and acetate.

Fermented foods

Eat fermented foods – recent scientific evidence shows that they are rich in beneficial bacteria that take root well in the gut.

Such foods include pickles, pickles, pickled apples, sauerkraut, kimchi (a Korean pickled vegetable snack), Japanese natto soy.

Prebiotic foods

Bacteria live in the lowest part of our digestive system, the colon. 

Before that, food passes through other departments, is digested, and only what remains undigested goes to bacteria.

And above all, food for the bacteria in this sense is provided by substances-polysaccharides, we also call them prebiotics.

These include resistant starches found in unripe bananas, papayas and mangoes, as well as seeds, potato starch, brown rice flour and shirataki noodles.

Fiber supplements

Consider taking fiber supplements. To provide health benefits, fiber should be consumed in an amount of 25–50 g per 1000 calories consumed.

If you’re not getting enough fiber in your diet, consider consuming organic psyllium husks, flaxseeds, or chia seeds.

Foods rich in polyphenols

Eat foods rich in polyphenols. 

Like prebiotics, polyphenols help feed good gut bacteria. 

Rich sources include cocoa (dark chocolate), grape skins, matcha tea, onions, blueberries, broccoli and pomegranate seeds.

High quality probiotic supplements

Take high-quality probiotic supplements. 

For them to be of high quality and effective, look for supplements, strains of bacteria that can survive in gastric juice and bile to enter the intestines in sufficient quantities.

Probiotic activity must be guaranteed throughout the production process, storage period and shelf life of the product.

Avoid mono diets

Avoid monotonous diets (mono diets). 

They, like foods with preservatives and antibiotics, reduce the diversity of bacteria in the body and, as a result, increase the risk of obesity and digestive problems.

Eliminate artificial sweeteners

Research shows that aspartame in the gut increases levels of disease-causing bacteria such as Clostridium and Enterobacteriaceae.

In order to function well, the intestines need a varied and nutritious diet. An ideal example of a balanced diet is the Mediterranean diet, of which many celebrities are active supporters.

If you liked the article, you can follow us and share the post with your friends and your opinion (or experience) in the comments!