Ten foods for an ideal microbiota

The microbiota, the bacterial ecosystem that lives in our digestive system, plays a critical role in your health. Diet, along with factors such as genetics and environment, has a significant ability to shape diversity.

A diverse and healthy microbiota has everything to do with your overall well-being, from weight management to disease prevention. With these ten essential foods, you will achieve your ideal microbiota.

1 and 2. Fermented foods are allies of beneficial bacteria

Fermented foods such as natural yogurt and kefir, are rich in probiotics, the so-called good bacteria. These products help increase bacterial diversity in the gut, helping to create a healthier and more resilient ecosystem. Including a daily serving of fermented foods can be a great starting point for improving your microbiota.

3. Fiber

Fiber acts as a prebiotic, meaning it feeds beneficial bacteria in the intestines. Food rich in fiber such as legumes, fruits and vegetables They should be the basis of our diet. A bowl of lentils or a plate of fresh fruit is not only delicious, but also good for your microbiota.

4 and 5. Healthy Fats: They Provide Balance and Variety

Healthy fats found in foods such as avocado and nuts, promote microbiota health by reducing inflammation and promoting bacterial diversity. A handful of nuts or a few slices of avocado on a salad can go a long way.

6 and 7. Antioxidants, protection and promotion of diversity.

Antioxidants discovered in berries, green leafy vegetables and nuts, protect beneficial bacteria from oxidative damage and promote a healthy intestinal environment. Including a variety of these foods in your daily diet can help you maintain a diverse and healthy microbiota.

Other very specific and rarer products.

8. Sauerkraut

Originally from China, it is An ancient food with strong beneficial effects on the microbiota, thanks to its fermentation. It also inhibits the growth of harmful bacteria in the gut, such as Clostridium difficile and salmonella, and activates nitric oxide, which is essential for preventing inflammation.

9. Kimchi

We’re still in the East, in this case Korea, where kimchi comes from, another dish made by fermentation, with Asian cabbage as the main ingredient, although you can combine other vegetables and spices.

This is another very filling food. Ideal for weight loss, rich in fibre, proteins and vitamins such as C, K and B12, as well as amino acids., with 34 varieties. If you add to this the immune protection with its probiotics, its antioxidant effects and cholesterol-regulating effects (thanks to the allicin it contains), you should include it in your diet.

10. Kombucha

You can also choose a drink to control your microbiota with kombucha, which is a mixture of water, organic green tea, organic cane sugar and cattle, a symbiosis of bacteria and yeast.

tea mushroom will give you nutrients, antioxidants, vitamins, enzymes, acids and minerals, regenerating intestinal flora, lowering blood sugar levels, improving heart health, digestion and even skin and hair. What more could you ask for: it gives you energy and improves your mood.

What impact does your microbiota have on your weight and health?

Recent studies have shown that the microbiota This affects not only your ability to digest and absorb nutrients, but also how you feel. satiety and therefore your weight. A diverse microbiota can help regulate weight by influencing how your body processes food and hunger.

Strategies for a Healthy Microbiota

In addition to eating the foods mentioned, it is crucial to develop lifestyle habits that promote diversity in your microbiota. It includes:

• Reduce your consumption of ultra-processed foods.: These products may promote the growth of harmful bacteria and reduce bacterial diversity.
• Regular exercise: Physical activity can help increase microbiota diversity.
• intermittent fastingWhen practiced in a controlled manner, it can promote the growth of beneficial bacteria. Always consult your doctor first.

Microbiota is an essential component of your health and deserves attention and care. Adopting a diet rich in fermented foods, fiber, healthy fats and antioxidants, as well as a healthy lifestyle, can be the path to an ideal microbiota. Remember that every small change in your diet and lifestyle can have a significant impact on the diversity and health of your microbiota. Start taking care of this incredible ecosystem that is within you today.