Nutrition Tips That Regulate Intestinal Flora
How To Fix Intestinal Flora (Microbiota)?
As many experts have said; The gut is our second brain. Therefore, we can say that gut health directly affects our overall body health. In today’s article, we will touch on a very important issue, intestinal flora. We will look for answers to the questions of what is good for the intestinal flora, what are the intestinal flora-regulating nutrients. We will also provide information about the intestinal flora diet.
Nutrition Tips That Regulate Intestinal Flora
- Consume Fermented Foods
- Do Not Neglect Vegetable Consumption
- Consume Bone Broth
- Include Coconut Oil in Your Meals
- Make room for pulpy foods on your tables
From infancy to the end of our lives, we must show the necessary care and attention to protect the health of our intestinal flora. Our lifestyle and diet should be shaped around this thought, and our first goal should always be to protect our gut health. However, sometimes the intestinal flora may deteriorate for reasons that we have or do not have. In such cases, we have to review and reorganize our lifestyle.
What is Intestinal Flora?
- The integrity of the living organism in the intestine is defined as the intestinal flora.
- Also known as microbiota.
- These digestive organisms can be beneficial, harmful or neutral.
- However, we can say that all living organisms are in a balance in a healthy intestinal flora.
- It is known that there are approximately 30 trillion cells and 40 trillion bacteria in the human body. 70% of bacteria reside in the intestines.
- There are no living organisms in the stomach and small intestine. These bacteria reside in the large intestine. Therefore, the large intestine is the most active intestine in digestive activities.
How To Fix Intestinal Flora? Nutrition Tips
1) Consume Fermented Foods
- Living organisms in the gut have a balance within themselves.
- However, unhealthy foods and some habits cause the number of friendly bacteria in the gut to decrease.
- This leads to various health problems by disrupting the intestinal flora.
- We recommend that you give weight to fermented foods in your diet to increase the beneficial bacteria in the intestinal flora.
- So what are fermented foods?
- Foods such as homemade yogurt, ayran, kefir, apple cider vinegar, turnip, pickles, kombucha are fermented foods.
2) Do Not Neglect Vegetable Consumption
- Vegetables are prebiotic-rich foods.
- Prebiotics are nutrients, or food, of living organisms in the gut.
- Probiotic and prebiotic foods should be emphasized for the proliferation of good bacteria.
- Vegetables are also rich in fiber.
- Foods containing fiber must be consumed for the regulation of intestinal flora.
3) Consume Bone Broth
- When it comes to foods that strengthen the intestinal flora, the first thing that comes to mind is bone broth.
- For those who say, “How to improve the intestinal flora, what Canan Karatay recommends”, let’s explain right away! Canan Karatay also frequently draws attention to the positive effects of bone broth on intestinal health through the media.
- Bone broth contains high levels of gelatin and natural oils.
- Thanks to these properties, it allows the intestines to relax.
- It also strengthens the intestinal wall and membrane.
- If you can, we recommend that you drink a glass of bone broth every day.
- If you cannot drink, you can add plenty of bone broth to your meals. It also makes your meals taste better.
4) Include Coconut Oil in Your Meals
- Containing medium-chain fatty acids, coconut oil is good for intestinal diseases thanks to this feature.
- Coconut oil, which contains a substance called caprylic acid; It has antibacterial, antiviral, and antifungal properties.
- Thanks to these properties, coconut oil is a healthy oil and helps to regulate intestinal flora.
5) Make room for pulpy foods on your tables
- Fiber foods, which are considered intestinal friendly, repair and improve intestinal flora.
- For this reason, we recommend that you focus on pulpy foods such as sweet potatoes, pumpkin, red beets, avocados, and yams on your tables.
- These foods are not only beneficial for the intestines but also for general body health.
What are the Symptoms of Intestinal Flora Disorder?
- Bloating and pain felt in the abdomen despite not eating
- waking up with nausea
- Continuous gas accumulation and gas pain
- Stool close to black in color and smelly
- Difficulty defecating or vice versa, defecation very easily
- Chronic fatigue, weakness, and reluctance
- Unexplained weight loss
Why Is Intestinal Flora Deteriorated?
- Unnecessary and excessive use of antibiotics: Antibiotics kill beneficial bacteria in the gut along with microbes. Therefore, it is recommended to be used only when necessary. You should avoid taking antibiotics unless your doctor prescribes it and it is necessary.
- Excessive alcohol consumption: Alcohol is harmful to health. The body perceives alcohol as a toxin. Therefore, excessive alcohol consumption disrupts the intestinal flora.
- Consuming processed and additive-containing foods: Packaged foods contain glucose-fructose syrup, GMO, unhealthy fats, and many additives used to extend shelf life. These substances cause intestinal permeability by destroying the intestinal flora in the long term. To restore the intestinal flora, you should stay away from processed and additive-containing foods.
- Consuming foods containing GMOs: GMO products act as an antibacterial agent and kill the beneficial bacteria in the intestinal flora. Therefore, you should avoid consuming GMO products.
- Include a lot of cereals in your diet: When cereals with high carbohydrate content are consumed excessively, it causes the digestive system to slow down. It also damages the intestinal wall and membrane.
- Excessive stress: Modern medicine often emphasizes that stress causes many diseases. Unmanaged stress also damages the intestinal flora. In order to prevent this, we recommend that you learn the methods of coping with stress and engage in a sport or meditation.
- Sleeping less: Experts recommend that adults sleep 7-8 hours a day. Sleeping less makes the body susceptible to infection and adversely affects intestinal flora.