There is a lot of buzz to support your intestinal health, which affects your mental well-being, your risk of colorectal cancer and your immunity. But knowing the importance of intestinal health is one thing – know the best way to feed your intestine is another.
Your intestinal health refers to how your digestive system works to break down food, absorb nutrients and eliminate waste. In your intestine is the intestinal microbiome, made up of billions of microorganisms, including bacteria, viruses and fungi. To keep your intestine healthy, this bacteria must be nourished and maintained – this is a healthy diet of the intestine between.
What foods are the best for your intestinal health?
When you think of foods suitable for the intestinal, you can think of fermented foods such as sauerkraut and yogurt, which have natural bacteria that come from the fermentation process.
Fermented foods are filled with probiotics – bacteria and yeasts. Who live naturally in your body and benefit your health.
There are actually two main types of food to support your intestinal health: probiotics and prebiotics. Prebiotics are not alive, but they are crucial to feeding your good intestinal bacteria. They are in foods rich in plants based on plants and Research support Their properties of fighting cancer and chronic diseases.
“They are like fuel,” said Amy Bragagnini, RD, national spokesperson for the Academy of Nutrition and Dietetics Fortune. “To make a durable and lasting microbiome, you need a balance of the two [prebiotics and probiotics]. “”
Among the healthy and healthy foods among which to choose, here are options supported by science to help give your intestinal microbiome a boost.
1 and 1 Kimchi
Kimchi, an essential in Korean cuisine, is a spicy fermented cabbage, similar to sauerkraut, filled with probiotics. Studies have linked Kimchi to consumption at Improved blood sugar regulation in prediabetic individuals and Metabolic health improvement. You can find it refrigerated in grocery stores to be used as an explosion of flavor in grain bowls or fried rice.
2 Yogurt and kefir
Since yogurt and kefir are fermented dairy products, they are full of beneficial probiotics and bacteria from the fermentation process. You will notice that these dairy products will generally be labeled with “living and active cultures” and a list of bacteria in them – it is a good indicator that yogurt or kefir has the probiotics you are looking for.
In addition, the benefits of yogurt intestinal health can help prevent colorectal cancer. A recent study published in the journal Intestinal microbes found that long -term yogurt consumption – two or more portions per week – was linked to lower levels of proximal colorectal cancer (on the right side of the colon).
Meanwhile, Kefir, which is a drinking with fermented yogurt, is It is shown that he improves Immune, gastrointestinal and metabolic health, while helping to reduce inflammation.
3 and 3 Gru
Whole grains like oatmeal are a large source of prebiotic fibers to feed your intestinal bacteria, which helps support digestion and a global healthy intestinal microbiome.
A 2005 study have also found that whole grains reduced the risk of colorectal cancer in women. The high fiber content of whole grains, resistant starch and prebiotics improve the intestinal microbiome to reduce risks, wrote researchers, while “diluting potential carcinogens and colon promoters and reducing transit time”, which reduces the exposure of the colon fabric to harmful compounds.
4 Onions and garlic
These alliums are full of proven prebiotics to help the intestinal flora to grow and flourish. Studies show They can also help improve symptoms associated with gastrointestinal distress, osteoporosis, atherosclerosis, gastrointestinal disorders, cardiovascular disease and type 2 diabetes.
5 Asparagus
Asparagus is one of the richest prebiotic foods you can eat. These vegetables are filled with beneficial phytochemicals such as xylosis, inulin, flavonoids, fruit and saponins. These nutrients, in addition to the high fiber content of the asparagus, have been shown To promote the growth of certain probiotic bacterial strains.
To find out more about intestinal health:
- Vitamin D can improve intestinal health and help prevent chronic diseases. How to make sure you have enough
- This gastroenterologist says that probiotics are “a waste of money”. Here is what you should do instead
- Coca-Cola is the last prebiotic competitor of Soda of Olipop and Poppi. But are “healthy” sodas really good for you?
- Experts say that the “diversity diet” of eating 30 plants per week could stimulate your intestinal health. Here’s how to start
This story was initially presented on Fortune.com
