The balance between different types of bacteria, yeast and fungi in the gut not only affects our health and immunity, but also our tendency to gain weight, allergies and depression. Unfortunately, we often disrupt it ourselves. In order to maintain a harmonious relationship between our intestines and the two kilos of bacteria inhabiting it, we must do our best.
Our large intestine is about one and a half meters long, the thin intestine – 6 meters. The intestines are folded and the small intestine is additionally covered with villi. If they were to be straightened, their area would be about several hundred square meters. It is inhabited by billions of microorganisms that make up the so-called the microbiota, which is increasingly being treated as a separate organ.
The intestines are not only used to digest food, absorb the necessary ingredients and excrete unnecessary. The intestinal microflora in them produces, for example, vitamin B12, K and fatty acids supplying the intestinal epithelium with energy. The intestines also play an important role in the immune system. Almost 80 percent immune cells are located within the gastrointestinal tract, including the state of our health and immunity depend on the number of individual microbes inhabiting the intestines.
An imbalance between different types of bacteria, yeast and fungi can contribute to obesity, allergies and depression. The intestinal microbiota is disturbed by medications, a poor diet containing highly processed products and too high in simple sugars, stimulants, and even stress. The intestines can and must be taken care of.
Silage
Our intestines need fermented foods, and it’s not about rotten food at all. The fermentation process, caused by bacteria and yeast, turns the sugars in food into organic acids or alcohol. The sugar in pickled vegetables and fruits breaks down into lactic acid.
As a result, the rotting process is inhibited. Pickled cucumbers, cabbage and beets contain a lot of lactic acid bacteria and enzymes that have a beneficial effect on our entire bacterial flora. They lower the pH of the content of the large intestine, protecting it against the development of harmful bacteria. It is always worth enriching the diet with silage and it is diverse. You can also pickle tomatoes, carrots, onions and peppers. Asians pickle cabbage and ferment the soybeans.
Kefirs and yogurts
Kefirs and yoghurts are a wealth of beneficial to health strains of bacteria from the genus Lactobacillus, which help rebuild the intestinal bacterial flora. Including them in your daily diet reduces the number of harmful microorganisms in the gut responsible for inflammation and other diseases. Kefir contains many types of bacteria and yeast that can improve the quality of your gut flora.
Yogurt is made after adding two species of bacteria to milk: Lactobacillus bulgaricus and Streptococcus thermophilus, which affect the immunity and function of the intestines. They also reduce the production of gas produced during the improper digestion of lactose, which prevents flatulence. Kefirs and yoghurts are more easily absorbed by the body than milk. Remember, however, that flavored yoghurts usually contain large amounts of sugar, which does not have a positive effect on our microbiota.
roughage
Fiber, thanks to its properties that irritate the intestinal walls, accelerates the movement of the chyme and supports the removal of toxic substances from the intestines. Thus, it prevents putrefactive processes that take place in undigested food. It gives a feeling of satiety, and soluble fiber fractions can reduce sudden fluctuations in blood glucose levels.
Good sources of it are plums and apples, as well as vegetables, incl. beetroot. To get it, you need to eat wholemeal brown bread, bran, uncrushed flax seeds, barley and oat flakes.
Polyphenols
The compounds found in plants also have a positive effect on our intestines. They stimulate the growth of beneficial intestinal bacteria while eliminating the harmful ones. They contribute to the increase in the number of bifidobacteria we need. We can find them in grapes, berries, dark chocolate, cocoa, red wine or green tea.
probiotics
Probiotics should be taken not only after antibiotic therapy. The activity of bacteria of the genus Lactobacillus and Bifidobacterium is particularly important for the intestines. However, it is important that the bacteria are able to survive the way to the large intestine and can effectively colonize its epithelium. Therefore, the choice of a probiotic is of great importance.
Probiotic strains derived from cultures bred by the renowned and experienced company Chr. Hansen use Solgar in dietary supplements: Advanced Multi-Billion Dophilus intestinal bacterial flora and Advanced 40+ Acidophilus intestinal bacterial flora. The B. lactis, BB-12® strains are resistant to high levels of gastric acidity. In addition, they are protected by a capsule. Each Advanced 40+ Acidophilus capsule contains 1,5 billion bacteria, and Advanced Multi-Billion Dophilus contains 5 billion bacteria. These probiotics are also a good option for vegans because they do not contain dairy products.
On the move and stress-free
Increasing your physical activity can also increase the amount of beneficial bacteria in your gut. Exercise improves their work, thanks to which we avoid constipation and shorten the time of contact of harmful microorganisms with the intestinal mucosa. Thanks to the cerebral-gut axis, what happens in our brain affects the intestines and vice versa. Strong stress can affect the sensitivity of the digestive system. Therefore, in nervous situations, our stomach may hurt or we may experience diarrhea. Recent research has shown a link between mental illness and depression and the microbiota. A good way to relieve stress is exercise, so two in one.