Which 4 foods improve microbiota? Experts say

The intestinal microbiota is a collection of microorganisms which are found in many parts of our body and which interact with each other to provide mutual assistance and survive, that is, in symbiosis,” he tells CuídatePlus. Elisa Escorihuelanutrition expert.

It’s so important that “It is estimated that we have about 2,000 different species of bacteria.of which about one-third is common to most people and the remaining two-thirds is specific to each individual, so we can describe it as if it were our ID card,” he notes. This, to a certain extent, has led to an increasing number of studies on the functioning of the microbiota. In fact, the nutritionist reports, “Research has grown in recent years, leading us to become increasingly aware of the important role that microbiota plays in our bodies.”

Functions of microbiota

Although each of us has a different microbiota composition, Its physiological functions are the same for everyone:

• On a metabolic level, it helps us digest certain foods that previously could not be digested in the stomach or small intestine.

• It produces certain vitamins, such as some of the B complex and vitamin K.

• Helps fight attacks from other microorganisms, maintaining the integrity of the mucosa.

• It plays a very important role in strengthening our immune system as it stimulates its proper functioning.

• Helps regulate blood cholesterol levels

Microbiota problems

It is possible that, due to circumstances, imbalances arise in the microbiota that affect human health. This occurs “when there is a higher proportion of bacteria that are harmful to health and a shortage of bacteria that are beneficial.”

This fact entails many consequences for our body, among which Escorihuela highlights:

• Difficult digestion.

• Fatigue, weakness.

• Infections of various types due to decreased immune function.

• Increased risk of various diseases such as diabetes, obesity, asthma or even certain types of cancer such as colon cancer.

What harms microbiota

There are foods that can damage your microbiota and cause terrible digestive problems. As the nutritionist notes, “poor low fiber diet and containing a large amount sweeteners and preservatives, as well as bad habits such as tobacco, alcohol, stress or a sedentary lifestyle will have a negative impact on our microbiota.”

Therefore, to take care of the microbiota, it is important to “follow a healthy lifestyle and an adequate diet rich in probiotics and prebiotics, which help us restore, improve and maintain its composition.” In addition, as reported by experts from the San Juan de Dios Hospital School of Public Health, “microbiota loves fiber, as it is a staple food for beneficial bacteria,” hence the importance of including fiber foods in your diet.

4 foods that improve microbiota

Star foods that help improve your microbiota include:

1. Legumes

2. Fruits

3. Vegetables

4. Whole Foods

Foods that are not beneficial to microbiota:

1. sweet products

2. Foods with saturated fats

3. Foods with a lot of salt

4. Products with sweeteners and preservatives

At the San Juan de Dios Hospital Health School, we remember the importance of not limiting our intake of different fruits and vegetables. “The more variety, the better for the gut microbiota, and the more flowers we include in our diet, the more variety of carotenes, polyphenols and other bioactive compounds we will consume.”they indicate. This way they remember that “it is recommended Consume at least 30 different plant foods per week. So, vegetables, fruits, tubers, nuts, cereals, legumes, seeds, as well as oil, olives, chocolate (provided it contains a lot of cocoa), teas and infusions, seaweed, aromatic herbs and spices, etc. “

Signs that our microbiota is improving

In addition to food, it is necessary to consider that gut-brain axis “links our digestive system with the central nervous system, therefore, everything that happens to us that affects our mental health, cFor example, a state of chronic stress, also affects microbiota“, the nutritionist points out.

So, if our microbiota has been damaged and we notice symptoms such as swelling, inflammation, gas or discomfort in the area, we can try to eliminate the most harmful foods and introduce those that improve the microbiota. “The periods in which we might see beneficial effects on our microbiota vary greatly from person to person. since each case is individual and this change is influenced by numerous conditions, among which I highlight the psychological state,” he points out.

Here are some of the signs that may indicate an improvement in the microbiota:

• Skin improvement.

• Reducing pre-existing digestive symptoms such as post-meal pain or bloating.

• Improved intestinal transit without diarrhea and constipation.