How to eat right to keep your gut healthy

Fermented foods include kimchi, kombucha (kombucha), sauerkraut, miso, and kefir. All of them contain microorganisms that are beneficial to the intestines. According to scientists, a healthy gut microflora is associated with a lower risk of obesity and autoimmune diseases, and a longer life expectancy.

Sauerkraut

Pickled vegetables sold in supermarkets contain a lot of vinegar and no live bacteria at all. There is no vinegar in sauerkraut. It is prepared by kneading cabbage and salt. Juice is released from the vegetable, beneficial bacteria feed on it and secrete lactic acid. Because of this, the product does not deteriorate, but acquires a slight vinegar smell.

The finished dish contains the perfect combination of probiotics and prebiotics. The former include beneficial bacteria, the latter - dietary fiber that the intestines need to work.

Yogurt and kefir

Do not neglect store-bought yoghurts with live bacteria. Any yogurt is prepared using fermentation. Milk is pasteurized for him to kill all harmful microorganisms. After that, a certain amount of beneficial bacteria grown in the laboratory is added to the product.

“According to our research, this yoghurt really does affect the bacteria in the gut,” said Tim Spector. - The bacteria from yogurt are not identical to those that live in us. But they release useful substances. We can say that they “cheer up” the intestinal microflora”.

Kefir is even better than yogurt. It contains almost five times more beneficial microorganisms.

Red wine

Alcoholic drinks are also fermented. Red wine in moderation is good for the intestines. It is high in polyphenols and other antioxidants. Moreover, it is the combination of alcohol with polyphenols that is useful.

Scientists have compared the effects of grape juice, wine and gin on the intestinal flora. It turned out that there is no benefit from gin, but red wine is healthier than juice. Only bacteria do not tolerate excess alcohol, so it is important to observe the measure.

According to Tim Spector, beer and cider in moderation are also beneficial. Fermenting bacteria in them have already died, but useful chemical products of fermentation remain.

Tim Spector

There are so many polyphenols in many of the foods that we consider harmful that this outweighs all their potential disadvantages.

He recommends including some coffee and dark chocolate in your diet. They are especially rich in polyphenols.

Prebiotics

If we imagine the intestinal microflora as a garden, then dietary fiber is fertilizer. Spector advises doubling their use. Prebiotics are found in artichokes, leeks, chicory, celery, onions, and garlic. It's important to maintain variety, rather than just one or two off the list.

Tim Spector

Vegetarians don't have the healthiest gut. Eating the same salad every day is not as healthy as eating a variety of vegetables, but sometimes eating meat.

There is good news for those who love carbohydrates. Potatoes, rice, and pasta can provide more healthy fiber if cooled after boiling. On cooling, some of the starch crystallizes. The fibers will not be digested in the stomach and will reach the intestinal bacteria intact. Therefore, such dishes are best eaten cold or reheated.

Starvation

Short-term fasting is good for gut health, too. When we don't eat anything, another type of bacteria cleans out the intestinal walls. This is essential for maintaining the immune balance. But don't starve for too long. Studies have shown that with prolonged fasting, bacteria begin to break down the intestinal mucosa.

Arrange fasting days or just take long breaks between meals. You can also skip breakfast in the morning. The belief that this causes excess weight is another myth.

Fast food is the main enemy of the intestinal microflora. It contains many emulsifiers and sweeteners. In rodent studies, fast food has been found to destroy microflora. When it enters the body, bacteria begin to release the "wrong" chemicals. And this is associated with diabetes and obesity.

conclusions

Change your diet gradually, especially if you have any digestive problems. Otherwise, it is quite possible to earn flatulence.

Each intestine is unique. There is no one universal diet.

“You are on the right track if your stool has changed,” Spector says. “It should be softer in a few days. You will go to the toilet more regularly. This is a sign that the bacteria in the gut are working better."