In our bodies, there are about 40 trillion bacteria, most of them in the intestine.
These bacteria, known as intestinal bacteria, play a very important role in health. However, some bacteria in the gut can also contribute to the disease.
What's interesting is that the type of food you eat has a huge effect on the bacteria that live in your body. Here are 10 scientific methods that help improve intestinal bacteria.
1. Eat a variety of foods
There are hundreds of species of bacteria in the intestinal tract. Each species plays a different role in health and needs different nutrients to grow.
In general, a body with diverse microflora is considered a healthy body. Because the more species of bacteria you have, the more health benefits you will receive .
Diets that include many different foods can help the microbiota become diverse .
Unfortunately, Western diets are not too diverse and are high in fat and Street . In fact, an estimated 75% of the world's food comes from only 12 species of plants and 5 animal species .
However, the diet in some rural areas is more diverse and richer with many different plant sources.
Some studies show that people in rural areas of Africa and South America have a much more diverse intestinal microbiota than people living in Europe or the US .
Conclude: A varied diet can make the intestinal microflora more diverse, bringing many health benefits.
2. Eat lots of vegetables, legumes, nuts and fruits
Fruits and vegetables are the best source of nutrition for a healthy microbiota.
These are high-fiber foods that the body cannot digest. However, these fibers can be digested by some bacteria in the gut and stimulate their growth.
Grain beans and legumes contain very high amounts of fiber.
Some foods rich in fiber are good for intestinal bacteria include :
- Raspberry
- Artichoke
- Peas
- Broccoli
- Chicken beans
- Lentils
- Grain beans (kidney beans, pinto and white)
- Whole grains
One study found that following a high-fruit vegetable diet could prevent the development of some pathogenic bacteria .
Apples, artichokes, blueberries, almonds and pistachio all show an increase in ability Bifidobacteria in humans .
Bifidobacteria They are considered beneficial bacteria, because they can help prevent intestinal inflammation and enhance intestinal health .
Conclude: Many fruits and vegetables are rich in fiber. Fiber promotes the development of intestinal bacteria, including bacteria Bifidobacteria .
3. Eat fermented food
Fermented food is a food that is modified by bacteria.
Fermentation is often related to the conversion of sugar in food into organic acid or alcohol by bacteria or yeast. Some fermented foods include:
- Yogurt
- Kimchi
- Pickles
- Kefir milk mushroom
- Kombucha tea
- Tempeh (fermented soybean cake)
Most of these foods contain a lot lactobacilli , a healthy bacteria.
People who eat a lot yogurt Looks like there are many lactobacilli in the gut more. These people also have bacteria enterobacteriaceae (type of bacteria related to inflammation and some chronic diseases) less .
Similarly, some studies have shown that consumption of yogurt can alter intestinal bacteria in a positive way and improve symptoms of lactose intolerance in both infants and adults .
Some yogurt products may also reduce some of the excess bacteria that cause illness in people with irritable bowel syndrome.
Two studies have shown that yogurt also enhances the function and composition of microorganisms .
However, it is important to note that many types of yogurt, especially yogurt, are flavored and contain high sugar content.
Therefore, the best yogurt to consume is pure, natural yogurt. This yogurt is produced only from milk and a bacterial mixture, also known as the "starter bacteria."
Moreover, milk soy bean Fermentation can promote the growth of beneficial bacteria like Bifidobacteria and lactobacilli , while reducing some other pathogenic bacteria. may also benefit intestinal bacteria .
Conclude: Fermented foods, especially pure yogurt, can benefit microorganisms by enhancing their function and reducing the amount of pathogenic bacteria in the gut.
4. Do not eat too much artificial sweetener
Artificial sweeteners are widely used to replace sugar. However, some studies have shown that they can negatively affect intestinal bacteria.
A study on mice showed artificial sweeteners aspartame has the ability to lose weight, but it also increases blood sugar and causes insulin reactions to decline .
Mice that eat aspartame also have the amount clostridium and enterobacteriaceae higher in the intestine. In large quantities, both types of bacteria can cause diseases.
Another study found similar results in mice and humans. The results show that artificial sweeteners make the microorganisms change, thereby negatively affecting blood sugar levels .
Conclude: Artificial sweeteners can negatively affect blood sugar levels as they affect the intestinal microorganisms.
5. Eat prebiotic foods
Prebiotic is a food that promotes the development of beneficial bacteria in the intestine.
These foods contain mostly complex fiber or carb structures that cannot be digested by human cells. However, there are some species of bacteria that can break these substances and use them as fuel.
Many fruits, vegetables and cereals contain prebiotics, but prebiotics are also found in their pure form.
Starch resistant pepper Can also be a prebiotic. This starch is not absorbed into the small intestine. Instead, it enters the large intestine and is decomposed by bacteria.
Many studies have shown that prebiotics can promote the development of many healthy bacteria, including bacteria. Bifidobacteria .
Many studies have been done on healthy people, but some other studies have shown that prebiotics may be beneficial for people with certain diseases.
For example, some prebiotics may reduce insulin, triglyceride and cholesterol in obese patients .
These results suggest that prebiotics may reduce risk factors for many obesity-related diseases such as heart disease and diabetes.
Conclude: Prebiotic promotes the development of beneficial bacteria, especially bacteria bifidobacteria , thereby reducing the symptoms of metabolic syndrome in obese people.
6. Breastfeeding for at least six months
The infant microbiota actually begins to grow when born. However, some recent studies show that infants may be exposed to some bacteria before they are born .
In the first two years of life, the infant's microflora continually grows and contains a lot bifidobacteria beneficial to digest sugar in breast milk .
Many studies have shown that infants fed powdered milk have a low microbiota bifidobacteria than those who are breastfed .
Breastfeeding also causes lower rates of allergies, obesity and other diseases. This may be due to differences in intestinal microflora .
Conclude: Breastfeeding helps babies with a healthy intestinal microflora help protect them from certain diseases as they grow up.
7. Eat whole grains
These types of carb are not absorbed into the small intestine. Instead they go to the large intestine.
In the large intestine, carb is decomposed by microorganisms and promotes the growth of some beneficial bacteria.
Whole grains can promote growth bifidobacteria , lactobacilli and bacteroidetes in the body .
In these studies, whole grains also increase satiety and reduce inflammatory and cardiovascular diseases.
Conclude: Whole grains with non-digestible carb grains can promote the growth of beneficial bacteria in the intestinal tract. Changes in this intestinal microflora can improve some of the metabolic problems.
8. Eat according to a plant diet
Diets from animal foods promote the development of other types of intestinal bacteria compared to the diet of plants .
Some studies have shown that vegetarian diet May be beneficial for intestinal bacteria. This may be due to higher fiber content.
A small study shows that a vegetarian diet can reduce the number of bacteria that cause obesity in people who are obese, and help reduce weight and reduce symptoms. inflammation and cholesterol .
Another study found that vegetarian diets significantly reduced pathogenic bacteria like E. coli .
However, it is unclear whether the benefits of a vegetarian diet for intestinal microorganisms are due to avoiding eating. meat or not. In addition, vegetarians tend to live healthier than those who eat both animal and plant foods.
Conclude: Vegetarian and vegan diets can improve the microbiota. However, it is unclear whether the positive effects of this diet may be due to avoiding eating meat.
9. Eat foods rich in polyphenols
are plant compounds that bring many health benefits, including lowering blood pressure, inflammation, cholesterol and oxidative imbalance .
Cells in the body cannot always digest polyphenols. Because it is not absorbed fully, most of this substance goes to the colon, where polyphenols can be digested by intestinal bacteria .
Good polyphenol sources include:
Polyphenol from cocoa can increase the quantity bifidobacteria and lactobacilli in the body, and reduce the amount of C lostridia .
Furthermore, changes in this microflora can cause triglyceride levels, and a sign of reduced inflammation .
The polyphenols in red wine have the same effect .
Conclude: Polyphenols cannot be thoroughly digested by human cells, but they can be decomposed by intestinal bacteria. This substance can improve health conditions related to heart disease and inflammation.
10. Use probiotic supplements
Probiotic are living microorganisms and are beneficial bacteria.
In most cases, probiotics are not usually in the intestine. However, they can be beneficial to your health by changing the overall composition of microorganisms and supporting metabolism .
A review of seven studies showed that probiotics have little effect on the intestinal bacterial composition of healthy people. However, there is some evidence that probiotics can improve intestinal microflora in some diseases .
A summary of 63 studies found different evidence of the effectiveness of probiotics in changing microbiota. However, their most powerful effects seem to restore the healthy state of the microbiota after the injury .
Some other studies have also shown that probiotics do not have a major effect on the overall balance of bacteria in the intestinal tract of healthy people.
However, some other studies suggest that probiotics can improve the performance of intestinal bacteria, as well as the chemicals they produce .
Conclude: Probiotics do not significantly change the composition of microorganisms in healthy people. However, in patients, this bacterium can improve the function of microorganisms and help restore the healthy state of microorganisms.
Things to remember
Gut bacteria play an important role in many aspects of health.
Many studies have shown that a killed microorganism can also lead to many chronic diseases.
The best way to maintain the health of microorganisms is to eat a variety of fresh, pure plant foods such as fruits, vegetables, legumes, nuts and whole grains.
