Let's tell you a secret about bowel health – it takes care of healthy intestinal bacteria. They not only help break down the food you eat, but even help optimize the absorption of nutrients and remove toxins. When your intestinal flora is in trouble, you are in trouble. So how do you prevent it? We have prepared a list of foods to eat (and not to eat) to ensure your bowels work best. Read.
What are the foods that restore bowel health
1. Apple Cider Vinegar
Studies show how vinegar can help reduce the growth of Staphylococcus aureus, which are unhealthy bacteria causing inflammatory conditions such as leaking 1 Apple vinegar also has anti-viral, anti-yeast and antifungal properties – all of which support the intestinal micro-organism and improve overall bowel health. ACV is also known as heartburn and indigestion
2. Bone broth
Gelatin is a critical element of bone broth, which plays a role in improving the strength of the inner lining of the intestine. This ultimately contributes to the health of probiotics and bowel health. Studies show how gelatin promotes health and intestinal integrity ( 2 ).
Kombucha undergoes fermentation and this means that the drink is rich in probiotics ( 3 ). Tea is rich in antioxidants that fight against free radicals and protect the digestive system. And some studies also show how it can cure stomach ulcers (19459016) 4 )
4. Yogurt (and most yogurt products) contains live strains of healthy bacteria found in the digestive system ( 5 ). This helps increase your overall digestive health. Just a quick tip – look for the label "live active cultures" before buying yogurt
Did you know that the intestine contains about 100 trillion bacteria? This is about 10 times the number of cells in your body. This only highlights the importance of improving the quality of intestinal bacteria ( 6 )
5. Jerusalem Artichoke
These artichokes are one of the best sources of indigestible fiber – which feeds good bacteria in the gut. One of the important fibers in Jerusalem artichoke is inulin, which ferments in healthy bacteria in the colon.
But be sure to start taking these artichokes gradually, as people with sensitive digestive systems may experience problems. Kimchi
This Korean diet also contains tons of red bacteria. Also, longer kimchi ferments, the more probiotics. Studies have shown that restoring the gastrointestinal tract to good bacteria can prevent several related problems (19459019) 7 ). Potato Starch
This is the stable starch, which is often called "dry food". Sustained starch works as soluble and fermenting fibers. It moves through the stomach and the small intestine, which is undetected, and as it reaches the colon, it feeds the friendly bacteria and improves the health of the intestine ( 8 ). Coconut oil
Coconut oil destroys bad bacteria and candida, thereby enhancing bowel health. Indeed, it has been found that candida dispersion reduces gastric acidity, resulting in inflammation and indigestion
Soybean is nothing but fermented cabbage leaves. Bacteria on the surface of the leaves ferment the natural sugars of the vegetables and the result is sour cabbage. It contains live probiotics that improve the health of the digestive system.
Soybean helps in the treatment of leaky bowel syndrome, ulcerative colitis and IBS. Honey
Although not a probiotic, honey can serve as a prebiotic. Some studies have found that consuming prebiotics can help raise healthy bacterial levels in the intestine.
Studies also show how replacing sugars in our food with honey can improve the health of the intestinal microflora 9 ).
This is especially true for green bananas. They are rich in stable starch, which is prebiotic. They also contain a combination of soluble and insoluble fibers. And as we have seen, resistant starch feeds beneficial intestinal bacteria
12. Red wine
Research shows that taking red wine (with moderation, of course) can help improve the health of the intestinal mucosa 10 ). Beans
Beans or any legumes help to release short chain fatty acids that strengthen intestinal cells. They also improve the absorption of nutrients. Beans also contain a large amount of fiber that nourishes the intestinal bacteria.
Research has shown that beans improve bowel health by improving the functions of the intestinal barrier ( 11 ). Curcuma
Turmeric helps to prevent the over production of bile and acid, and this helps in the production of beneficial intestinal bacteria. Other antioxidants in the spice help digestion and facilitate stomach cramps.
Kefir is rich in probiotics and we know how they improve bowel health. They also relieve an upset stomach ( 12 ). Broccoli
Broccoli showed that they improved the symptoms of bowel leakage, which happens when the intestinal barrier is broken. Broccoli contains fiber, which is another reason why it can do well with the intestines
Some studies have shown that anthocyanins in blueberries can divert intestinal bacteria and improve bowel health
A glass of blueberries also contains 3.6 grams of fiber that promotes regularity and promotes digestion. Garlic
Garlic can act as a prebiotic and this helps to improve the health of the intestinal bacteria. But it also has a high content of fructans, so we recommend people with IBS avoid because they may have difficulty absorbing garlic
The prebiotic also makes garlic an important food for the probiotics in the gut to thrive. Prebiotics in garlic are indigestible and therefore remain in the intestines, and existing probiotics can use them as food. It is quite interesting that raw garlic contains inulin and fructooligosaccharides (do not worry about pronunciation), which also stimulate the intestinal microflora (19459025) 13 )
. Black Chocolate
Studies show that taking cocoa (which makes dark chocolate) can improve the health of friendly bacteria in the gut. Although more research is needed, this is a step in the right direction.
Even more interesting is the fact that micro-organisms in turn trigger the anti-inflammatory properties of dark chocolate 14 ). .
An interesting study reveals that intestinal microbes ferment fiber from coffee, thereby producing useful compounds that in turn stimulate bowel health (19459028) 15 ). Mango
Compared with other tropical fruits, mangoes offer the highest amount of dietary fiber. As we have seen, the fiber can reduce the risk of gastrointestinal problems and stimulate bowel health
Studies show that omega-3 fatty acids increase the diversity of intestinal bacteria and improve overall digestive health
Omega-3 in salmon also fight intestinal inflammation and treat inflammatory diseases. 23. Kvass
This is another fermented beverage known for its impressive probiotic content. This helps to improve digestive tract health, in addition to preventing the intestines.
Fermented pickles are rich in probiotics and they can improve bowel health. And not only that – some studies have shown that healthy intestinal microflora can even reduce the risk of colorectal cancer (19650010).  These are foods that you can regularly take to ensure your absolute best. But there is something else you need to know – and this is the list of foods that can harm your bowel
What to Avoid for a Healthy Cusp
The wheat we consume today is not the same as that of our parents. Today's wheat is hybridized – it contains specific artificial proteins that cause inflammatory reactions and often lead to intolerance to gluten. Therefore, you should avoid gluten to protect your intestines, especially if you are intolerant to it
This includes white and brown sugars, high quality fructose corn syrup, artificial sweeteners and processed foods (such as fried foods) as they contain trans fats that can alter the function of intestinal bacteria. All of them disturb the microbial balance inside the intestine. Sugar also feeds mushrooms such as Candida albicans which perforates the intestine and attacks intestinal walls
Regular use of antibiotics kills intestinal microflora. This is because most antibiotics can not distinguish healthy and unhealthy bacteria. They attack everything that comes into their line of sight, and some of the concomitant damage occurs in the strains of beneficial intestinal bacteria
4. Red meat
Red meat contains large amounts of trimethylamine-N-oxide, a chemical known to alter the intestinal bacterial species in a worse state. This also applies to other meat products
Soda is not big. Soda, especially sugar-containing, contains many simple carbohydrates that reduce the variety of intestinal bacteria. This can pose problems in the long run.
The gut care is simple. A few changes to your diet and you're good to go. If your intestine works well, it simply means that the entire system works well.
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