Gut Healthy Foods: Diet For Gas, IBS, And Constipation

Intestinal microflora, its role and functions

The human body is inhabited by a large number of microorganisms, the bulk of which are bacteria. Other microorganisms (viruses, fungi, protozoa) are represented in much smaller quantities. Normally, all of them are in a state of equilibrium with each other and with the human body.

Microorganisms enter a person from the external environment and inhabit (from birth and for life) those areas that are in direct contact with the external environment: skin, respiratory tract, urinary tract, gastrointestinal tract (GIT). The internal environment of the macroorganism, as well as the alveoli, inner and middle ear, uterus, kidneys and ureters are normally sterile. Obviously, the most favorable conditions for the presence of microbes in the human body are created in the gastrointestinal tract.

Massive colonization of the intestines of a healthy newborn occurs with a heterogeneous flora (aerobic and anaerobic) on the first day. However, from 3-5 days, bifidobacteria become the main (resident) flora, which displace other microorganisms from the local biotope. This is due to the fact that breast milk lactose is actively metabolized primarily by bifidus and lactobacilli. In addition, N-acetylglucosamine contained in human (but not cow's) milk stimulates the growth of bifidobacteria.

With delivery by caesarean section, the composition of microbes that colonize the body of a newborn differs in the direction of deficiency of lactobacilli and enterobacteria.

Some factors (the course of pregnancy, the method of delivery, the features of nursing a child after birth, etc.) can disrupt the staging of settlement and the species composition of the intestinal microflora.

The composition of the microbial landscape is largely determined by the nature of nutrition. In breastfed infants, bifidobacteria and lactobacilli dominate. In formula-fed infants, the intestinal microflora is more heterogeneous, and the predominance of lactic acid microbes over others is much less pronounced. In older children, as the proportion of dairy products in the diet decreases and the inclusion of meat and meat products, the proportion of proteolytic microbes increases.

The normal human microflora is represented by obligate microorganisms (which are present almost constantly) and transient (facultative), which account for no more than 1-2%.

Depending on the characteristics of metabolism, all intestinal microbes can be divided into proteolytic (E. coli and other gram-negative enterobacteria, bakeroids, clostridia) and saccharolytic (bifidus and lactobacilli, enterococci).

In relation to oxygen, bacteria are divided into obligate aerobes, growing only in the presence of oxygen, obligate anaerobes whose growth is inhibited by oxygen (bacteroids, bifidobacteria, clostridia) and facultative anaerobes, capable of growing both in the presence of oxygen and without it (lactobacilli, E. coli and other gram-negative enterobacteria, staphylococci, streptococci, enterococci). The share of obligate anaerobes (bacteroids and bifidobacteria) accounts for 95-99% of all intestinal microbes (moreover, there are more bacteroids).

The importance of the intestinal microbiota for the human body cannot be overestimated. The main functions of normal microflora include:

1. Protective function, the essence of which is to ensure colonization resistance, i.e. prevention of colonization of the gastrointestinal tract by pathogenic microorganisms. This is done through competition for nutrients, for adhesion sites (receptors), through the production of bacteriocins, short-chain fatty acids, and also through the stimulation of local protective factors (in the form of a state of mild inflammation).

2. digestive function. The microflora provides the final hydrolysis of proteins, saponification of fats, fermentation of high-molecular carbohydrates that are not metabolized in the small intestine. In addition, some substances that come with food can only be broken down by intestinal microflora (for example, cellulose).

   Under the influence of normal microflora in the ileum, 90% of bile acids are deconjugated, followed by reabsorption and re-participation in digestion. The bile acids remaining in the feces provide normal hydration of the feces.

3. motor function. The microflora can affect intestinal motility in different ways. On the one hand, by stimulating the synthesis of nitric oxide and activating intestinal L-cells, it can slow down motility in the small intestine and proximal colon. On the other hand, short-chain fatty acids synthesized by microflora in the distal colon stimulate increased motility.

4. Promotes water absorption (with the help of some products of microbial metabolism).

5. Normal microflora is able to neutralize many toxic substances both through their chemical treatment and through sorption on its surface and excretion with feces. According to the antitoxic function, some authors equate intestinal microbes with the liver.

6. They participate in the synthesis of some essential substances: B vitamins (B1, B2, B6, B12), folic acid, vitamin K, etc., and although most of these synthesized substances are not absorbed, they can be important and useful for the intestinal mucosa proper. For example, insufficient supply of vitamins B6, B12, and folic acid to the colonic mucosal epithelium has been shown to be associated with an increased risk of colon cancer.

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   It is also worth noting that the human genome contains about 23 thousand genes, and the number of genes of microbes and viruses contained only in the gastrointestinal tract is more than 3 million, and perhaps some of them are involved in the synthesis of substances necessary for a person. The experiment shows, for example, that in sterile ("gnotobiological") animals, underdevelopment of lymphoid and hematopoietic tissue is noted, brain disorders are noted, the intestinal wall becomes thinner, phagocyte reactivity is weakened, and hypogammaglobulinemia develops.

    

7. The immunomodulatory function is associated with the impact on the factors of innate and adaptive immunity both at the local and systemic levels. And this influence, perhaps, is the main one in the interaction of microflora and macroorganism. The influence of normal microflora on the immune system consists of several points.

Firstly, the intestinal mucosa, especially the colon (due to the most massive colonization by bacteria), is abundantly infiltrated by macrophages, lymphocytes, and plasma cells, i.e., in fact, is in a state of constant chronic inflammation. This permanent inflammation ensures the stay of immunocompetent cells in a state of subactivation and, as a result, a faster and more effective response to the entry of aggressive (pathogenic) flora.

Secondly, under the influence of normal microflora, “natural” (“normal”) antibodies are synthesized that react to the most common antigenic determinants (patterns) in nature. This provides a protective function against many pathogens.

And finally, thirdly, without going into details, it should be recalled that about 60-70% of all human lymphocytes that recirculate throughout the body are permanently located in the intestine. Contact with intestinal microbes can lead to the activation of various clones of lymphocytes. This influence is preserved when these lymphocytes enter the bloodstream. And depending on what properties immune cells have acquired, their effect on the entire body will be determined.

The balance of intestinal microflora is quite easy to break with an improper diet rich in simple carbohydrates, trans fats, sugars, uncontrolled intake of medications, and especially antibiotics and stress. Intestinal disorders can manifest themselves in different ways: from acne and frequent colds to severe illness.

Healthy Gut Foods

There is a list of products that are recommended to be included in the diet to maintain a normal ratio of beneficial and pathogenic representatives of the bacterial flora in the intestine, normalize motility and prevent infectious, inflammatory and oncological diseases.

1. Probiotics

   Probiotics are foods that contain live cultures of microorganisms. One of the studies by American scientists showed the effectiveness of taking probiotics. According to the study, bifidobacteria help reduce the incidence of cancerous lesions of the large intestine, liver and mammary glands. Probiotics have a wide range of other beneficial properties for the gastrointestinal tract and the body as a whole:

   • reduce the intensity of inflammatory processes in the intestines;

   • improve digestion;

   • normalize the metabolism in the body;

   • improve intestinal motility;

   • contribute to the reduction of excess weight;

   • useful for the stomach, namely for the prevention of inflammatory lesions;

   • increase the activity of local and general immunity factors;

   • stimulate the synthesis of vitamin B12 (cobalamin).

   The most common probiotic products are live yogurt, fermented baked milk, kefir and other fermented milk products. It is recommended to use them on a regular basis (at least 200 ml per day). It is worth noting that fermented milk products can be made from cow's or goat's milk, however, if you have cow's milk protein intolerance, you can easily switch to eating coconut fermented milk products, which are no different in usefulness from traditional fermented milk products from animal milk.

    

2. Prebiotics

   Prebiotics are substances that promote the active growth of beneficial microorganisms in the intestines. As a rule, these are complex carbohydrates and fiber (coarse fibers) that cannot be digested by the human body, but are perfectly fermented by "useful" representatives of the bacterial flora.

   It has been scientifically proven that prebiotics increase the population of bifidobacteria. They are useful for people with various diseases of the endocrine and cardiovascular profile (dyslipidemia, obesity).

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   The effect of prebiotics is provided by binding to lactic, acetic, butyric and propionic acids. As a result, active reproduction of beneficial microflora and suppression of harmful microflora occur. Action against staphylococci, enterobacteria, clostridia was noted.

   Foods rich in prebiotics: bran, beans, fruits (pears, apples, plums), vegetables (cabbage, corn, beans, onions, artichokes, garlic), milk, soybeans and cereals. Prebiotics contribute to the prevention of metabolic syndrome and increase the number of beneficial microorganisms in the lumen of the gastrointestinal tract.

    

3. Tea mushroom

   Kombucha is a fermented product that is currently gaining popularity. In China, the product has been used for several thousand years. Recent scientific works demonstrate the benefits of kombucha for almost all body systems and the absence of harm.

   Kombucha has a prebiotic effect on the gastrointestinal tract, promoting the growth of beneficial microflora. It has also been proven that kombucha has significant antioxidant properties, promotes the regeneration of the epithelium of the gastrointestinal tract and maintains the functioning of the immune system. Kombucha is recommended to maintain the health of the whole organism and restore intestinal damage after infectious or autoimmune diseases.

    

4. Whole grain products

   Whole grain products contain large amounts of fiber, complex carbohydrates (bega-glucans), protein components and B vitamins. They are delivered almost unchanged to the lower gastrointestinal tract and promote the growth of beneficial microorganisms (bifidobacteria, lactobacilli).

    

   Scientists at the University of Reading found that eating wheat flakes (47 g per day) for 42 days (with a break of 2 weeks) improves intestinal microbiocenosis. An increase in satiety after meals has also been found, which can be used to combat obesity.

   Whole grains help reduce the risk of developing type II diabetes and cardiovascular disease (by 26%) due to the normalization of the lipid profile. Whole grains are essential for maintaining normal gut microflora and combating metabolic syndrome.

    

5. Broccoli

   The systematic addition of broccoli to the diet significantly helps to reduce inflammatory changes throughout the gastrointestinal tract and prevent the development of gastritis associated with the persistence of Helicobacter pylori. Broccoli cleanses the lumen of the digestive tube from toxic substances and protein degradation products, which is especially important for patients prone to constipation.

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   The use of broccoli is one of the ways to prevent inflammatory diseases of the stomach and the complex of digestive disorders associated with it. Effectively relieves constipation. Also, broccoli is an extremely useful product for the health of the female hormonal system and the correct withdrawal of estrogens.

    

6. Turmeric

   Turmeric contains the main active ingredient - curcumin, which, according to scientific data, helps to improve the general condition in infectious and inflammatory diseases of the intestines, pancreas and joints.

   Provides cancer prevention. The use of curcumin in conjunction with non-steroidal anti-inflammatory drugs (eg, indomethacin) has been shown to reduce the risk and depth of small intestinal injury due to drug-mucosal interactions. At the same time, antiulcer activity is comparable to drugs such as Omeprazole or Ranitidine.

   The action of curcumin is not limited to the gastrointestinal tract. American scientists have recorded the effectiveness of the spice against Alzheimer's disease. The plant destroys beta-amyloid (due to stimulation of phagocytosis), which is the leading cause of this dangerous disease. Turmeric helps protect the small intestine from ulcerative lesions, which are most often associated with medication.

    

7. Pomegranate

   One of the literature reviews describes a complex of useful properties of this fruit. The use of seeds and juice, flowers, leaves and even pomegranate bark helps to reduce the incidence of oncological pathologies, reduce the severity of inflammatory proliferations. Pomegranate is recommended to improve digestion and treat chronic diseases of the gastrointestinal tract.

    

   Pomegranate also helps protect the mucous membrane of the duodenum and stomach from the direct damaging effects of large doses of acetylsalicylic acid, which is used by cardiological patients to prevent fatal vascular complications. Pomegranate is recommended for protecting the intestinal mucosa from cytotoxic drugs and for the treatment of long-term inflammatory diseases.

    

8. Puer tea

   Pu-erh is one of the most expensive types of tea in the world, which is distinguished by a specific production technology. The leaves of this tea contain a large amount of strictinin, a polyphenolic compound with anti-allergic and anti-inflammatory effects. The systematic use of the drink contributes to the normalization of the intestinal microflora, the prevention of dysbiosis against the background of long-term use of antibacterial drugs.

   Also, experiments on rats proved the laxative effect of pu-erh. The drink helps to relax and improve intestinal patency, stimulates its rapid emptying. Pu-erh tea should be taken with prolonged use of antibiotics and the course of inflammatory processes in the intestines.

    

The most harmful foods for the intestines

There are a huge number of substances, the use of which can adversely affect the state of various parts of the gastrointestinal tract. Below are the most "dangerous":

• Sugar.

  Frequent consumption of sugary foods increases the risk of developing Crohn's disease and ulcerative colitis. It is recommended to give up sugary carbonated drinks, sweets and cakes, limit sweet pastries. Sugar, among other things, is a breeding ground for pathogenic flora. The most well-known fungus, Candida, feeds very well on sugar and thrives in its presence. Sugar also feeds cancer cells well.

   

• Spicy dishes (spices).

  Contribute to irritation of the mucous membrane of the stomach, duodenum and upper small intestine, which provokes the appearance of infectious and inflammatory complications and discoordination of motor activity.

   

• Legumes (beans, peas).

  They cause increased fermentation and gas formation in the intestines, as well as a number of dyspeptic disorders (pain in the epigastric region, heartburn). To reduce the harmful properties, it is necessary to soak the beans for several hours before cooking.

   

   

• Fried foods and fatty meats.

  They are extremely difficult to digest in the intestines. With an excess of this category of products in the diet, constipation develops, the resistance of the mucous membrane in relation to representatives of the bacterial flora decreases. Fried foods contain a large amount of glycation products, which, in addition to damaging the walls of the gastrointestinal tract, have a negative effect on the walls of blood vessels, destroy collagen, and worsen the quality and elasticity of the skin.

   

• Preservatives, sweeteners, flavorings.

  Similar substances are found in most carbonated drinks, sweets, and cakes. They cause irritation of the mucous membranes of all parts of the gastrointestinal tract, disrupt the adequate absorption of valuable nutrients, and increase the risk of malignant cell transformations.

   

• Salt.

  It causes a violation of the absorption of ions in the intestine, increases the number of pathogenic organisms. You should adhere to the daily norm of salt, equal to 3 g. Salt is necessary for the body, at least for the normal production of hydrochloric acid in the stomach, but everything should be in moderation.

   

• Alcoholic drinks.

  They provoke the destruction of epithelial cells of the mucous membranes, disrupt the absorption of a large number of vitamins.

   

Foods that cause gas in the intestines

Normally, the human intestine contains about 200 ml of various gases (hydrogen, oxygen, hydrogen sulfide, methane, nitrogen, ammonia, etc.). They enter the intestines with food and are produced by bacteria - the normal intestinal microflora. Microorganisms are involved in the digestion of foods that are poorly digested under the influence of gastric and intestinal juice. They are involved in the synthesis and absorption of vitamins and other essential substances, and in the process of life they produce various gases.

If the amount of gases does not exceed the norm, then their discharge often goes unnoticed by others and the person himself. But if gas formation in the intestines has increased, then there are complaints about: pain in the abdomen; sensation as if in the intestines twisting, rumbling, diarrhea, frequent passage of flatus (sometimes with an unpleasant odor).

Patients with flatulence should follow a diet. Foods containing a lot of dietary fiber, which increase gas formation and adversely affect the normal microflora, are excluded from the diet. It is necessary to limit consumption:

• sweet varieties of apples;

• bananas;

• grapes;

• legumes;

• cabbage (white, Brussels sprouts, kohlrabi);

• milk;

• cucumbers;

• pasta from premium flour;

• canned meat and fish;

• lamb and pork (even low-fat, unless you are used to them from childhood);

• offal;

• condensed milk, chocolate;

• carbonated drinks;

• ice cream.

Other factors of increased gas formation:

• Increased metabolic activity of normal microflora. Occurs when consuming foods that are poorly digested (especially rich in fiber).

• Violation of the processes of absorption and digestion (with pathologies of the gastrointestinal tract), dysbacteriosis. Undigested food residues break down bacteria, and eventually gases are formed.

• Intolerance to certain foods. Increased gas formation is promoted by products that do not cause flatulence in other people. To identify food intolerances, it is recommended to keep a food diary to track reactions to the use of a particular product.

• Swallowing air while eating (aerophagia). Especially a lot of gases enter the gastrointestinal tract if you talk while eating.

• Disturbance of intestinal motility. Flatulence and bloating occurs with intestinal obstruction, constipation associated with a decrease in peristalsis.

• Malabsorption of substances. Sometimes, excessive gas production occurs due to their poor absorption in the intestines. The cause is heart failure and impaired portal circulation.

In addition to individual intolerance, there are a number of products, the combination of which increases the formation of gases. Therefore, some products are desirable to use separately:

• Milk is the most common product, not compatible with most dishes. To digest it, you need a high acidity of gastric juice. When other food enters the stomach, acidity decreases, milk is not digested. And if you use it with sour fruits, then the curdling process begins before the food bolus enters the stomach.

• Sugar and starch. With increased acidity, they increase the acidity of gastric juice. There is an eructation of sour, dyspeptic disorders. With low acidity, starch slows down the movement of food into the duodenum, and sugar is quickly broken down. Due to the lack of hydrochloric acid, the fermentative microflora is not neutralized, but intensively contributes to the fermentation of sugar, the formation of gas and the reproduction of pathogenic and putrefactive microflora.

• Fatty meats and legumes. These foods are heavy on the stomach in and of themselves. Legumes increase gas formation by 3-5 times. And if they are also consumed with pork or lamb, then this process is enhanced tenfold.

Foods to Help with Irritable Bowel Syndrome

With irritable bowel syndrome, a person has problems for which the cause cannot be found. The patient suffers from nausea, then from pain in the abdomen, from diarrhea, constipation, flatulence, which severely limits daily life and causes a lot of discomfort. A patient with IBS is always more sensitive to irritants than healthy people, so it is necessary first of all to avoid foods that heavily burden the intestines.

The IBS patient is recommended a FODMAP diet that excludes short chain carbohydrates. The diet excludes gluten-containing flour, sugar, milk sugar (lactose) and fructose.

For a person, this means following certain recommendations:

• It is better to replace wheat or rye bread with spelled, rice, buckwheat and oat products.

• All dairy and sour-milk products - milk, yoghurts, kefirs, cottage cheese are strictly excluded. Occasionally, it is possible to use semi-hard and hard varieties of cheese.

• It is necessary to abandon all fruits containing a large amount of fructose - apples, pears, cherries, mangoes, plums. Berries are allowed in small quantities.

• In addition to sugar, all sweeteners are excluded - agave syrup, honey, corn syrup, glucose-fructose syrup.

• Ban on sweeteners ending in -it and -ol, such as xylitol or maltitol.

• It is necessary to exclude fatty, breaded and fried foods, the acceptable cooking method is stewing.

With irritable bowel syndrome, alcohol, coffee and cigarettes are also prohibited, because they only intensify and exacerbate all the symptoms of an already unpleasant condition.

Products for constipation that improve intestinal motility

The effect of food on intestinal motility and stool can be different, depending on the mechanical, thermal and chemical effects. Some products weaken - others, on the contrary, strengthen. Chopped, fiber-poor food reduces the motor activity of the intestine and slows down the movement of feces. The low content of organic acids and salt leads to reabsorption of fluid (from the intestines into the bloodstream) and thickening of the feces.

Stool retention contributes to the abuse of the following products:

• Refined food products: high-grade flour products, sweets, instant cereals.

• Chopped and mashed dishes: soups, purees, minced meat dishes containing a small amount of connective tissue, vegetable and fruit purees, kissels.

• The predominant use of thermally processed and chopped vegetables and fruits instead of raw ones.

• Fast-food, snacks, dry breakfasts, chips.

• Strong tea, cocoa and chocolate.

• Rare and plentiful meals, eating "on the go", overeating, frequent "snacking".

Dietary nutrition for constipation involves the inclusion in the diet of foods that have a laxative effect, contributing to regular stools:

1. vegetable fiber

   It is practically not digested in the intestines, while loosening the fecal masses, increasing their volume, mechanically stimulates the motor activity of the colon, thereby speeding up and facilitating defecation.

   In addition, coarse plant fibers are a probiotic: they are used as a source of nutrition by the "useful" intestinal microflora (bifidus and lactobacilli) and contribute to its improvement. Given that the composition of the intestinal microflora affects intestinal motility, increasing the proportion of fiber in the diet helps to solve constipation problems.

   "Laxative" foods that have a lot of coarse fibers:

   • Vegetables and fruits in raw, boiled and baked form. From vegetables, greens and cabbage, cucumbers, carrots and beets, pumpkin, zucchini and onions are especially useful, from fruits - apples, pears, plums and bananas.

   • Bread and other products made from wholemeal flour, that is, made from unrefined cereal seeds. It is in the shell of cereals that fiber is contained.

   • "Rough" crumbly cereals made from pearl barley and buckwheat, oats (not to be confused with oatmeal), "millet", bulgur, quinoa, etc.

   • Meat containing connective tissue fibers and skin. Animal connective tissue, of course, does not belong to plant fiber, but it is also difficult to digest.

   • Dried fruits: prunes and dried apricots.

    

2. Sugar substances

   Sugar substances and products containing them (beet and cane sugar, honey, whole milk, jam, sweet fruits and juices from them) also have a laxative effect. Carbohydrates, which are in their composition, due to their high molecular weight, attract a large amount of fluid to the intestines.

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   In addition, under the influence of intestinal microflora, they undergo fermentation, the products of which increase the secretion of water into the intestinal lumen. Due to this, the feces become more moist and soft. Of course, you should not abuse sweets, but you don’t need to refuse it - due to the beneficial effect on the work of the gastrointestinal tract.

    

3. organic acids

   Organic acids increase the release of fluid into the intestines, increase the moisture content in the feces, and increase peristalsis.

   What "sour" foods weaken?

    

   First of all, it is:

   • kefir, and not fresh, but one or two days old, containing a sufficient amount of lactic acid, yogurt, buttermilk, whey, koumiss and other low-fat fermented milk products;

   • acidic fruit and vegetable juices (tomato, rhubarb);

   • fruit drinks.

   It is important to note that the use of products containing organic acids can lead to an increase in the acidity of the stomach, which is dangerous for hyperacid gastritis (with high acidity), gastric ulcer and duodenal ulcer.

    

4. Salt

   Herring, salted vegetables, corned beef, caviar contain a large amount of sodium chloride and other salts. Salt attracts fluid into the intestines and helps thin its contents.

   Salt-containing products include mineral waters with a high salt content: for example, hydrocarbonate-sulfate waters containing up to 8 g of inorganic substances per 1 liter.

    

5. Fat

   Many foods contain fat, which facilitates the passage of feces and bowel movements.

   Fatty laxatives include:

   • butter, cream, sour cream with a fat content of 27% or more;

   • vegetable oils: sunflower, olive, corn, rapeseed;

   • fish oil and fatty fish;

   • lard, fatty pork, lamb and other types of meat;

   • mayonnaise, fatty sauces and gravies.

    

6. cold dishes

   Irritation of the "cold" thermoreceptors of the oral cavity leads to a reflex contraction of the muscles of the gastrointestinal tract and increased peristalsis.

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   This is how they "work":

   • cold drinks;

   • cold soups (beetroot and okroshka);

   • ice cream and other cold desserts.

    

7. Carbonic acid (carbon dioxide)

   Simple carbonated and mineral water, koumiss contain carbonic acid. In a bound state, it quickly decomposes into water and carbon dioxide, which forms many bubbles that excite peristalsis by irritating receptors and increasing the volume of intestinal contents. Caution requires the use of "soda" in inflammatory diseases of the stomach and intestines.