Foods to improve the intestinal microbiota.

Although research in this field is fairly recent, it is known that the benefits coming from thegut microbiota in relation to improving human health are many.With this in mind, many health professionals have implemented various therapies focused on improving the composition of the microorganisms that reside in our intestines in order to achieve the therapeutic objectives proposed for each patient.

That said, one of the most widely used techniques to improve this microbiota is based on promoting correct eating habits, with the inclusion of various foods capable of enhancing the development of all these bacteria, parasites, fungi, parasites, andother elements that compose it.

Among these foods, it could be said that the main ones include:

Cereals high in dietary fiber.

Providing a large amount of prebiotic elements, orall those non-digestible parts of food capable of nourishing selected groups of microorganisms, cereals, such as wheat, corn, rye, rice, oats, among others, are included in these diets precisely to nourish all those microorganisms described above.

However, in order to take advantage of all their properties, in addition to the minerals they may offer, it is better to consume these cereals as complete and whole as possible. In this way, good amounts of soluble and insoluble dietary fiber can be obtained.

Green leafy vegetables and more.

Full of vitamins, minerals, antioxidants, dietary fiber, and other nutritional elements, all vegetables, but especially the green leafy ones, such as chard, chicory, lettuce, cabbage, kale, microgreens, spinach, beet greens, endive, arugula, among others, are essential for proper bowel function.At a microbiota level, these vegetables provide good food sources for the microorganisms, helping us to improve our intestinal health, while they feed on the existing fiber.

Fermented foods and beverages.

Being considered the star food to improve the bacterial composition of the intestinal microbiota, these are elaborated in such a way that the development of beneficial bacterial strains is promoted in their composition, acting in the preparation itself. When these fermented foods are consumed, these strains reach the intestine, where they begin to provide benefits both locally and systemically.

Among these foods and beverages, the most consumed aretempeh,miso,sauerkraut, kefir,kombucha,kimchi,natto,raw cheese,pickled cucumbers, etc.

Foods high in Omega 3.

Another essential element in the promotion of a better intestinal microbiotais Omega 3 polyunsaturated fatty acids. Considering that, currently, there is an imbalance between the levels of this and Omega 6, leading to the appearance of silent inflammatory processes, the inclusion of these foods in the regular dietbecomes almost mandatory.

Found mainly in fatty fish, such as salmon, trout, sardines, anchovies, tuna, etc., as well as in some seeds and nuts, Omega 3 provides positive benefits to counteract the inflammatory effects that could be affecting the intestinal microbiota. In this way, a synergic action between both agents would be achieved.

Natural or Greek yogurt.

Containing specific bacterial strains for its elaboration, such asLactobacillusbulgaricus andStreptococcusthermophilus, natural yogurt is a good source of probiotics to include in daily meals. Regarding the differences between natural and Greek yogurt, the first one has more carbohydrates and sugars than the second one, which has a higher protein and fat content. But calm, they both contain healthy bacteria for the microbiota.

Scientific references.

(Markowiak &Śliżewska, 2017; Song et al., 2015;Wieërset al., 2020)

Markowiak, P., & Śliżewska, K. (2017). Effects of Probiotics, Prebiotics, and Synbiotics on Human Health.Nutrients,9(9), 1021. https://doi.org/10.3390/nu9091021

Song, M., Garrett, W. S., & Chan, A. T. (2015). Nutrients, Foods, and Colorectal Cancer Prevention.Gastroenterology,148(6), 1244-1260.e16. https://doi.org/10.1053/j.gastro.2014.12.035

Wieërs, G., Belkhir, L., Enaud, R., Leclercq, S., Philippart de Foy, J.-M., Dequenne, I., de Timary, P., & Cani, P. D. (2020). How Probiotics Affect the Microbiota.Frontiers in Cellular and Infection Microbiology,9, 454. https://doi.org/10.3389/fcimb.2019.00454