TOP-15 Products For The Normalization Of The Intestines: How To Restore The Microflora And Intestinal Motility

TOP-15 products for the normalization of bowel function and restoration of microflora

One of the best foods for our intestines is probiotics. Probiotics are a form of beneficial bacteria found in our gut and are responsible for everything from nutrient absorption to immunity.

According to a review published in the journal ISRN Nutrition, probiotics can also help lower cholesterol, protect against allergies, help prevent cancer, and more.

Are you getting enough probiotic-rich foods from your diet? Unfortunately, most of the time, the answer is no.

The good news is that, in most cases, you don't need to buy a lot of pills, powders, or supplements to get a probiotic amount of probiotics. In fact, there are a number of delicious probiotic foods that are easy to consume. They fit naturally into a healthy, well-balanced diet.

We're going to look at an extensive list of gut health foods, starting with probiotic foods, so you can see what foods you can add to your diet.

If you don't get enough probiotics, you may experience some of the side effects, including digestive problems, skin problems, candidiasis, autoimmune diseases, and frequent colds and flu.

Historically, human diets have been rich in probiotics by eating fresh food grown in good soils and by fermenting food (to keep it from spoiling). Today, however, the situation has changed quite a lot. Due to not always safe agricultural practices and declining food quality, we do not always get enough of them. Worse, many foods today contain antibiotics that can "kill" the good bacteria in our bodies.

Fortunately, in addition to taking probiotic supplements, there are many probiotic foods that can help provide these essential micro-organisms.

By adding more probiotic foods to your diet, you can see a host of health benefits:

• strong immune system;

• improved digestion;

• increased energy from vitamin B12 production;

• prevention of candidiasis;

• healthy skin (probiotics improve eczema and psoriasis);

• reducing the frequency of colds and flu;

• healing from leaky gut and inflammatory bowel disease;

• weight management.

Pick a few ingredients from the Gut Health Foods list and start filling your plate with them to reap the benefits of better gut health.

1. Sauerkraut

   Sauerkraut is rich in organic acids (which gives it a sour taste) that support the growth of beneficial bacteria.

   Sauerkraut is becoming extremely popular today. It is rich in vitamin C and digestive enzymes. It is also a good source of natural lactic acid bacteria such as lactobacilli.

   Recipe for fermented cabbage.

   Ingredients: cabbage, ginger cranberries, a little beet or carrot.

   Cooking method:

   • Chop the ingredients and mix.

   • Pour in saline solution (20 g of salt per 1 liter of water).

   • Tamp and immerse all the cabbage under water, you can under the press.

   • The temperature should be no more than 24 degrees.

   • After 3-4 days we put it in the refrigerator.

   • After 7 days you can eat, after 14 it is completely ready.

    

2. Tea mushroom

   Kombucha has been around for over 2,000 years and originated in Japan. During this time, quite a few claims have been made about the benefits of kombucha, but its main health benefits are digestive support, increased energy, and liver detoxification.

   Current evidence on physiological activity and expected health effects of kombucha fermented beverage

    

3. coconut kefir

   Coconut kefir is an incredibly rich probiotic drink that is also high in vitamins, minerals, and electrolytes. In addition, coconut kefir tastes great, and if you add a little stevia, water and lime juice to it, you get a great refreshing drink.

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   Kefir recipe.

   Ingredients:

   • milk 1 liter (for lactose intolerance, use vegetable milk);

   • starter for kefir.

   Cooking method:

   • Pour milk into a saucepan and boil. Then cool to 40 degrees.

   • Pour into a glass jar through cheesecloth.

   • Add starter (the amount of starter according to the recipe on the label) and mix with a wooden stick or spoon.

   • Cover the jar with a lid, wrap in a towel and leave overnight.

   • Move to refrigerator in the morning. Kefir is ready.

   *The fatter the milk, the thicker the kefir.

    

4. Yogurt

   Perhaps the most popular probiotic food is live cultured probiotic yogurt or Greek yogurt made from cow, goat or sheep milk. Yogurt can indeed take the first place among probiotic products, but on the condition that it is made from products from grass-fed animals and is not pasteurized. Now you can also find a large number of alternative options, such as coconut or almond yogurt.

    

   Due to the fact that there is a very large variation of yoghurts on the market today, it is very important to choose a quality product. When buying yogurt, be sure to pay attention to the composition. You can often see a huge list of ingredients in it, almost every one of which will hide sugar. Choose the purest yogurt or make your own at home to get the most out of it.

    

5. Kvass

   Kvass has been a common fermented drink in Eastern Europe since ancient times. It was traditionally prepared by fermenting rye or barley, but in more recent years has been created using probiotic fruits and beets, as well as other root vegetables such as carrots.

   Kvass uses lactobacillus probiotics and is known for its blood and liver cleansing properties and mild sour taste.

   Non-Alcoholic Beverages from Fermented Cereals with Increased Oligosaccharide Content

    

6. raw cheese

   Goat's milk, sheep's milk, and soft cheeses from A2 cows are particularly rich in probiotics, including thermophillus, bifudus, bulgaricus, and acidophilus. Buy raw and unpasteurized cheeses if you want to get any probiotics, as pasteurized and processed varieties do not contain beneficial bacteria.

    

1. Apple vinegar

   In addition to controlling blood pressure, lowering cholesterol levels, improving insulin sensitivity, and even increasing weight loss, apple cider vinegar can also help increase your probiotic intake. It can be used, for example, as a salad dressing.

    

2. pickles

   These fermented vegetables are also a recognized source of probiotics. When buying pickles, choose a manufacturer that uses organic products and be sure to check the ingredients, or better yet, make your own.

    

    

3. Tempe

   Originally from Indonesia, this fermented soy product is another amazing food that contains probiotics. Tempeh is created by adding tempeh starter to soybeans. It can be eaten raw or cooked with miso. It can also be used as a fried meat substitute, baked, grilled, marinated or fried.

    

4. Miso

   Miso is a traditional Japanese spice found in many traditional foods. If you've ever been to a Japanese restaurant, you've probably seen miso soup. In addition, it is also one of the mainstays of Japanese medicine and is widely used in macrobiotic cooking as a digestive regulator.

   It is created by fermenting soy, barley or brown rice with koji (mushroom). The fermentation process takes from several days to several years.

   Miso soup is famous all over the world and is very easy to prepare. Simply dissolve a tablespoon of miso in a pot of water filled with seaweed and other ingredients of your choice. Miso can also be spread on crackers, used in place of butter, or added to marinades and fried potatoes for added flavor.

    

5. kimchi

   Kimchi is a cousin of sauerkraut with a Korean look. It is created by mixing the main ingredient, Chinese cabbage, with a range of other foods and spices such as red pepper flakes, radishes, carrots, garlic, ginger, onions, sea salt, and fish sauce.

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   The mixture is then left to ferment for 3-14 days, resulting in a flavored, probiotic-packed product.

    

6. Sourdough bread

   Fermentation helps make the nutrients in grains more available for absorption and reduces antinutrients that can make digestion difficult.

    

7. chickpeas

   Chickpeas are among the highest fiber foods with around 6 - 7 grams per half cup. The main nutritional benefit of chickpeas is to help relieve constipation. Fiber promotes healthy digestion by moving food quickly through the digestive tract, helping to reduce the symptoms of IBS and constipation.

   Dietary fiber in irritable bowel syndrome

    

8. bone broth

   Bone broth is one of the most nutritious, healing foods for the digestive system. It contains collagen and the amino acids proline and glycine, which can help heal damaged intestinal cell walls.

    

9. Fresh vegetables

   Fresh vegetables are rich in phytonutrients that lower cholesterol, triglycerides, and symptoms of rheumatoid arthritis, Alzheimer's disease, cancer, cardiovascular disease, and diabetes.

    

Strive for variety and try to eat at least 4-5 servings of vegetables per day. Some of the best include: beets, carrots, cruciferous vegetables (broccoli, kale, cauliflower, and kale), dark leafy greens (kale, spinach), onions, peas, salad greens, sea vegetables, and zucchini.

Drinking regimen to normalize bowel function

In addition to including in your diet products that are useful for restoring the intestines, it is imperative to monitor the drinking regimen. Water is a necessary attribute of a healthy intestine. In addition, the optimal amount of water every day is the prevention of constipation.

A small life hack - the intestines prefer warm drinks and dishes, but not hot ones (they irritate the mucous surface). Therefore, a great solution would be to start your day with a glass of clean warm water - it will “wake up” the digestive system and prepare it for eating.

The role of fiber in the gut

Despite the fact that we all seem to know that we really need fiber, most people are still deficient. Do you think you are getting enough fiber from your diet?

High-fiber foods can help support a healthy digestive tract and protect against cancer, heart disease, diverticulosis, kidney stones, PMS, and obesity. That's why it's so important to add high-fiber foods to your diet.

Fiber, along with adequate fluid intake, is responsible for moving food quickly through the digestive tract, helping it to function optimally. It works by drawing fluids out of the body to add bulk to the stool. But it must be remembered that it is necessary to increase the amount of dietary fiber in the diet slowly and gradually.

Fiber helps regulate bowel function, lowers cholesterol and triglycerides, and strengthens the walls of the colon. In addition, it promotes weight loss, supports blood sugar control, and may prevent insulin resistance and related diseases.

What's more, a recent study showed that women whose diets are high in fiber (38-77 grams per day) may be at a lower risk of developing ovarian cancer.

Fiber comes in two types: soluble and insoluble.

The job of insoluble fiber is to provide bulk in the intestines. It promotes regular bowel movements and helps prevent and relieve constipation.

Insoluble fiber does not dissolve in water and is not fermented by bacteria in the colon. It is believed that they help prevent diverticulosis and hemorrhoids, while literally "sweeping" carcinogens and toxins.

Insoluble fiber foods:

• nuts;

• seeds;

• potato;

• fruits with skin;

• green vegetables.

Soluble fiber helps lower cholesterol levels and regulate blood sugar levels in people with diabetes.

Soluble fiber foods:

• legumes;

• oats;

• barley;

• berries;

• some vegetables.

It is necessary to increase the amount of these products in the body gradually, while simultaneously controlling the drinking regimen. Otherwise, a sharp increase can lead to bloating and gas formation.

Research shows that both soluble and insoluble fiber help control and manage hypertension, so it's best to include a mixture of soluble and insoluble dietary fiber in your diet.

Beware of any supplements that contain methylcellulose (synthetic cellulose), calcium polycarbophil, or wheat dextrin, as they do not provide any nutritional value or nutrients.

In addition, people taking certain medications, including those for diabetes, cholesterol-lowering drugs, anti-seizure medications, and some antidepressants, are often advised not to take any nutritional supplements. This is because even the best fiber supplement can potentially interfere with the absorption of medications and certain minerals.

Adding high fiber foods to your diet is the best way to get the fiber you need. Add fiber slowly and drink plenty of water and decaffeinated drinks to help the fiber do its job and not give you any symptoms.

So, how much fiber per day should you consume? According to the American Heart Association, it is recommended to get an average of at least 25 grams of fiber per 2,000 calories.

However, the vast majority of people get less than half the recommended daily allowance. Without fiber, the digestive tract suffers, high cholesterol levels can develop, which can lead to heart disease - plus inflammation in the body can increase.

For people with digestive disorders, dietary fiber can help relieve symptoms. A high fiber intake helps rebalance bacteria by increasing healthy bacteria while decreasing unhealthy bacteria, which can be the root of digestive problems.

Top High Fiber Foods

1. Avocado

   Total dietary fiber: 10.1 grams per cup (150 grams).

   Nutrients: Vitamin C, Vitamin E, Vitamin B6, Folate, Vitamin K, Potassium

    

   The fiber content of avocados varies by species. There is a difference in fiber content and composition between the bright green, smooth avocado (Florida avocado) and the smaller, darker, pitted variety (California avocado). Florida avocados contain significantly more insoluble fiber than California avocados. In addition to fiber, they also contain healthy fats that have a host of benefits and may help lower cholesterol.

    

2. Berries

   The total amount of dietary fiber (for example, raspberries): 8 gr. fiber per cup (123 grams).

   Nutrients: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Folate.

   Because they are so healthy, sweet, and delicious, berries are also considered one of the best high-fiber foods. Berries are an excellent substitute for sweets, which will bring a lot of benefits to the body. You can use both fresh and frozen berries.

    

3. Coconut

   Total dietary fiber: 7.2 grams per cup (80 grams).

   Nutrients: manganese, omega-6 fatty acids, folate, selenium.

   Coconut has a low glycemic index and is a great addition to your diet. With 4-6 times more fiber than oat bran, coconut flour and grated coconut are great ways to add healthy natural fiber to your diet.

   A little life hack: in most baking recipes, you can try replacing wheat flour with coconut flour.

    

4. figs

   Total dietary fiber: 1.9 gr. for a large fig (64 gr)

   Nutrients: pantothenic acid, potassium, manganese, copper, vitamin B6.

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   Dried and fresh figs are an excellent source of fiber. Unlike many other foods, figs provide an almost perfect balance of soluble and insoluble fiber.

    

5. artichokes

   Total dietary fiber: 10.3 g fiber per medium artichoke (120 g).

   Nutrients: vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorus.

   Low in calories and rich in fiber and essential nutrients, artichokes are a great addition to your diet. Just one medium artichoke makes up almost half of the recommended fiber intake for women and a third for men.

    

6. Peas

   Total dietary fiber: 8.8g per cup cooked (160g).

   Nutrients: Vitamin C, Vitamin K, Vitamin B6, Thiamin, Manganese, Folic Acid, Vitamin A, Protein.

    

   Humble green peas are loaded with fiber and powerful antioxidants, anti-inflammatory properties, and health-supporting phytonutrients. Plus, it's one of the few foods that's high in protein and fiber, making it an amazing addition to any diet. Frozen peas are available all year round, making it very easy to incorporate them into your diet.

    

7. Brussels sprouts

   Total dietary fiber: 4 grams of fiber per cup (156 grams).

   Nutrients: vitamins C, K, B1, B2, B6; folic acid, manganese.

   As one of the powerful cruciferous vegetables, Brussels sprouts are one of the best high fiber foods. Rich in antioxidants and anti-inflammatory properties, Brussels sprouts support detoxification and may help reduce the risk of certain types of cancer.

    

8. chickpeas

   Total dietary fiber: 12.5 grams of fiber per cup (164 grams).

   Nutrients: protein, copper, folic acid, manganese, omega-6 fatty acids, omega-3 fatty acids.

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   Chickpeas are one of the best high-fiber foods that have been enjoyed around the world for thousands of years. It is rich in essential nutrients, including manganese. Chickpeas contain 84% of the recommended daily amount of manganese per cup.

    

9. Lentils

   Total dietary fiber: 15.6 grams of fiber per cup (198 grams).

   Nutrients: protein, iron, folic acid, manganese, phosphorus.

   As one of the healthiest, cheapest, high-fiber foods, lentils are a great option for replenishing fiber. In addition to providing fiber, lentils are loaded with folic acid, making them one of the top 10 foods high in folic acid.

    

10. nuts

    Total dietary fiber: (using almonds as an example) 11.6 grams of fiber per cup (95 grams).

    Nutrients (almonds): protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids.

     

    Total dietary fiber (using a walnut as an example): 7.8 grams per cup (117 grams).

    Nutrients (walnut): protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folic acid, vitamin B6, phosphorus

    Even though the amount of fiber in nuts is lower compared to some of the foods mentioned above, they are still a healthy way to increase your fiber intake. Research shows that eating walnuts improves verbal reasoning, memory, and mood and is thought to support brain function.

     

11. Flax-seed

    Total dietary fiber: 2.8 g per tablespoon of whole flaxseed (10 g).

    Nutrients: protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids.

    Flaxseed is tons of nutrients packed into a small seed. Flaxseed lowers cholesterol levels and helps relieve menopausal symptoms. Try grinding it in a small coffee grinder and adding it to smoothies, salads, and soups.

     

12. Chia seeds

    Total dietary fiber: 10.6 grams per 28 grams.

    Nutrients: protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids.

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    Chia seeds are a real superfood that is easy to include in the diet. The high fiber content and key nutrients in chia seeds help increase energy, support digestive health, and have many other health benefits.

    As with legumes, some people may experience gas and bloating. If you experience this, try increasing your water intake to minimize these symptoms. For some people, soaking chia seeds can help prevent these symptoms and improve nutrient absorption.

     

13. Quinoa

    Total dietary fiber: 5.2 grams of fiber per 1 cooked cup (185 grams)

    Nutrients: iron, vitamin B6, magnesium, potassium

    All grains are high in fiber, but not all are nutritious. It's the amazing nutrient profile in quinoa and the fact that it's easier to digest and gluten-free that makes it a great source of dietary fiber.

    Quinoa is also rich in other essential nutrients such as iron, vitamin B6, potassium, and magnesium and is considered one of the best high-fiber, low-fat foods.

     

What is bad for the intestines, harmful foods

Many features of everyday life unfortunately work against a healthy gut, making us especially vulnerable to infection and disease. And it's not always just about products, most often it's a combination of factors. Here are some of the worst "pests" of a healthy gut:

1. Antibiotics and other drugs, including proton pump inhibitors (PPIs), beta-blockers, and antidepressants, can cause dysbiosis, sometimes even after a single dose.

2. Pesticides, including glyphosate, can kill beneficial gut bacteria, allowing bad bacteria to dominate the microbiome.

3. Foods harmful to the intestines:

   • all processed foods;

   • refined sugar (sweets, cakes, purchased cakes and other sweets, sweet carbonated drinks);

   • excess gluten (the predominance of wheat flour products in the diet: pasta, bread, rolls and other pastries);

   • trans fats - found in large quantities in purchased sweets and desserts.

All these foods contribute to the growth of pathogens and the extinction of probiotic bacteria.

1. Stress and anxiety negatively impact the gut microbiome through a two-way pathway now known as the gut-brain axis. Emotional stress causes dysbiosis, and dysbiosis exacerbates emotional stress, leaving you in this kind of feedback trap.

2. Environmental toxins, including household cleaners and heavy metals, negatively alter the composition and function of the gut microbiome, leading to an increased risk of disease.

3. A sedentary lifestyle leads to an increase in the population of pathogenic gut bacteria and a decrease in the diversity of the gut microbiome, contributing to an increased risk of chronic diseases and infections.

4. Lack of sleep and poor sleep quality can cause dysbiosis, leading to a weakened immune system.

Any of these factors can interfere with gut health, but more often than not, it's more than one factor at a time. Therefore, a healthy gut, like everything in our body, requires an integrated approach that includes nutrition, lifestyle, physical activity and work with stress.

Normalization of bowel function after taking antibiotics

The problem with antibiotics is that in addition to clearing the body of dangerous "germs," ​​they also eliminate good bacteria, which means they can lower immune function and increase the risk of infections, allergies, and disease. Although antibiotics can save lives when they are really needed, they are often used incorrectly and unnecessarily.

Over time, dangerous bacteria can become resistant to antibiotics, making it difficult to fight serious infections. Before taking antibiotics or giving them to your children, make sure you really need them and talk to your doctor about alternative options.

Impact of commonly used drugs on the composition and metabolic function of the gut microbiota

It is possible to restore the functioning of the gastrointestinal tract after taking antibiotics or prevent complications of antibiotic therapy by normalizing the intestinal microflora.

1. Take probiotics. High-quality probiotics help restore the gut back into balance. Giving your gut a fresh supply of probiotics every day is an important part of keeping your gut and immune system in tune.

2. Feed probiotics with prebiotics. Good gut bacteria require a special diet of prebiotic fiber. Prebiotics support probiotics and allow them to produce beneficial compounds such as short chain fatty acids.

3. Eat healthy foods. Sweet, fatty, processed foods are best completely eliminated from the diet at this time. Fresh, natural whole foods provide the nutrients and fiber your gut needs to maintain a healthy balance.

4. Regular exercise. Moderate physical activity increases the population of probiotics and enriches their diversity. Physical exercise improves the health of the microbiome, as well as your overall health.

Foods to include in your diet.

• Bone broth contains collagen and the amino acids proline and glycine, which can help heal damaged cell walls.

• Fermented foods – these contain organic acids that balance the pH of the gut and probiotics to support the gut. Sauerkraut, kimchi, and kvass are excellent sources.

• Coconut Products – The medium chain fatty acids in coconut are thought to be easier to digest than other fats, so they work well for maintaining a healthy digestive system.

• Sprouted seeds – Chia seeds, flaxseed, and hemp seeds are excellent sources of fiber, which can help support the growth of beneficial bacteria.

• Healthy Fats – Eating healthy fats in moderation, such as egg yolks, avocados, ghee, and coconut oil, is great for your gut and promotes nutrient absorption.

• Eating 1-2 servings of fruit a day is a good way to get your vitamins and minerals, but remember to eat fruit in moderation.

Symptoms of bowel disorders

Symptoms of disorders in the intestines:

• Bloating.

• Abdominal pain.

• Diarrhea/constipation.

• Flatulence.

• Nausea.

• Bad taste in the mouth.

• Decreased appetite.

• Food sensitivity.

• Fatigue.

• Joint pain.

• Headache.

• Skin problems such as rosacea and acne.

• Digestive problems.

When your gut is functioning at its best, you feel your best! It is an immune powerhouse and also works hard to keep your neurological health in top shape while nourishing the body and removing toxins and waste.

The more we learn about the complex links between the gut, immunity, and overall health, the more tools and strategies we have to improve this foundation of optimal health.

The intestine is the head of everything, many problems originate from it. Therefore, it is essential to proactively maintain gut health through a balanced diet, probiotic foods, fiber, and fluid intake. And also monitor your lifestyle and introduce physical activity - then your intestines will do everything to make you feel great.