To favor the state of our intestinal flora, we can include foods with probiotics, such as kefir, in our diet, and we can even opt for fermented vegetables, such as sauerkraut.
The group of bacteria that live in the intestine (and mostly in the colon) is called “microbiota”, but it is better known as “intestinal flora”. It exceeds ten times the number of cells in the body and is essential for life. It defends the organism from microorganisms that could be causing diseases. For this reason, we must know how we can strengthen and improve our intestinal flora.
Most of the immune system is in the digestive system. Therefore, a healthy intestine is necessary for good health. In addition, many health problems stem from deficiencies in healthy bacteria that aid in digestion.
We can solve these imbalances by taking fermented foods that provide a large number of these bacteria or consuming probiotic supplements to restore or strengthen these valuable digestive aids in the intestinal flora.
Improve intestinal flora
There are several factors that help increase the number of these microorganisms that are so necessary for optimal nutrition. Already from gestation, it can be favored that the child enjoys a well-strengthened immune system if the mother takes care of hers.
Pregnancy is the period when the bacterial flora begins to establish in the baby’s gastrointestinal tract. So the mother can strengthen it by taking food or supplements with probiotics. In the lactation stage, these pass through the breast milk to the newborn.
However, some circumstances can cause the intestinal flora to be altered. Among the main causes we find:
- Age.
- Surgery.
- Radiotherapy.
- Bad lifestyle habits.
- Poor diet.
- Medications like antibiotics.
- Digestive infections or diseases.
When the intestinal flora is altered, there is a greater predisposition to suffer infections and allergies. It can also cause diarrhea, constipation, gas, or bloating.
Probiotics benefits
The intestinal flora can be rebalanced by eating food and food supplements that contain probiotics and prebiotics. These are live microorganisms and substances that help the microbiota to regenerate.
Prebiotic foods
They are a type of carbohydrate that our body cannot digest, but that contributes to the development of beneficial bacteria in the intestine. Therefore, they are considered a very appropriate supplement to improve the health of the intestinal flora.
We can find prebiotics in: artichokes, legumes, potatoes, garlic, onions, leeks, wheat, oats, barley or bananas.
Probiotic foods
They are intended to promote the population of beneficial bacteria in the intestine and prevent harmful bacteria from implanting in it.
These healthy bacteria, in addition to aiding us indigestion, also train defenses to distinguish between pathogenic intruders (enemies) and antigens (friends). This is one of the main causes of allergies when the immune system overreacts to something that shouldn’t affect you in the least.
In addition to improving the defenses of the gastric mucosa, it also positively influences treatments for intestinal inflammation, constipation, diarrhea, ulcers, vaginal infection, colon cancer, rheumatoid arthritis, eczema, cirrhosis, among others.
Recent scientific research has proven that the consumption of probiotics, in addition to the benefits previously exposed, also contributes to improving health problems such as psoriasis, ulcerative colitis, fatigue syndrome and chronic periodontitis.
Among the probiotic foods, we find: sauerkraut, kefir, yogurt, sweet and sour cucumbers, kombucha or Japanese miso.
Consuming fermented yogurt or homemade kefir made with organic cow or goat milk that has not been pasteurized, will help restore intestinal flora. On the other hand, for those who do not tolerate dairy, it is recommended to consume fermented vegetables.
We can get probiotics at any pharmacy to take them directly. Keep in mind that fermented foods also help us eliminate many accumulated toxins, including heavy metals.
The intestine, the second brain?
The intestine can function on its own as it is controlled by the enteric nervous system (SNE). It is a subdivision of the autonomic nervous system. Since transforming food into energy requires a lot of effort and a lot of coordination, the brain delegates to this system to carry out digestion.
At the popular level, the intestine is said to be like a “second brain“, although this is not really the case. Certainly, these organs are quite synchronized and work reciprocally, hence the intestinal health influences the mental and vice versa, as evidenced in neurological disorders reflected in gastrointestinal dysfunctions. However, the intestine is not the second brain in the body.
Furthermore, several studies have shown differences in the gut microbiome of patients with mental disorders. For this reason, the prescription of psychobiotics to treat emotional or mental imbalances is beginning to be discussed.
conclusion
To conclude, we can improve the intestinal flora by increasing the consumption of probiotic foods and adopting healthy lifestyle habits.
We will notice that digestive problems dissipate, the body gets more nutrients from our usual diet and also the immune system is strengthened, thus reducing the risk of contracting certain diseases.