Tag: Healthy gut

Healthy colon

The intestine is 70% of the human immune system. Beneficial microorganisms that live in it synthesize the vitamins necessary for the body and destroy harmful bacteria. If the intestinal microflora is balanced a person does not experience problems with well-being and is not susceptible to viruses and bacteria. As soon as the balance is disturbed, unpleasant symptoms appear in the form of constant fatigue, decreased immunity and, as a result, frequent respiratory diseases.

There are simple, but very important rules that allow you to maintain microbiota balance (the balance of bacteria, viruses and fungi in the intestines) and which improve the health of the organ.

How to keep your gut healthy

1. Drink one glass of warm water in the morning on an empty stomach. This will start the bowel function. You can start to eat breakfast after 30 -40 minutes.

2. You should only eat food when you feel hungry. When there is no appetite, food enters the intestines and the organ is not able to digest it properly.

3. Chew food thoroughly and do not swallow large pieces of food. Otherwise, it will lead to digestive problems.

4. Constipation should not be allowed to occur. Stool should be daily and regular. Barrier functions are reduced and lead to the weakening of the walls of the organ when the intestines are full and not emptied on time. Toxins enter the blood as a result. Drink at least two litres of water per day and include enough fibre in your diet to prevent constipation.

5.An active lifestyle, sport and intense movement contribute to increased intestinal motility and normal functioning.

Useful and harmful foods for the intestines

You need to eat a healthy diet to maintain a healthy balanced gut microbiome. Products that benefit the microflora of the organ help with this.

Cellulose (Fibre)

There are two types of fibre:

soluble – it is converted into a gel in the intestines and feeds beneficial bacteria.
insoluble – it helps to speed up the movement of food through the intestines, improving its emptying capability.

Fibre can come in the form of:

beans and/or lentils.
bran from wheat, barley, oats, etc.
whole grains such as quinoa, bulgur and brown rice.
fruits and berries such as apples, pears and oranges.
vegetables: such as various types of cabbage, broccoli, zucchini and green peas.
nuts and a variety of seeds.

Probiotics and prebiotics

Products containing live microorganisms in the form of lactobacteria and bifidobacteria are called probiotics. Eating them helps increase the number of beneficial microorganisms in the intestines. Probiotic products include:

fermented soy products.
kefir with yogurt.
sauerkraut.

Prebiotics are foods containing fibre and act as a nutrient medium for beneficial microbes populating the intestines. Prebiotic products include:

whole grains.
fruits.
vegetables.
beans with lentils.
chicory.

In addition to healthy “food” there are a number of foods that negatively affect the functioning of the intestines causing irritation of the organ. This includes:

all semi-finished products and sausages.
fried food.
highly processed foods such as fast food, canned vegetables and white bread.
alcoholic drinks, sweet soda and coffee.
fructose.
artificial sweeteners in the form of sucralose, saccharin, etc.
unfermented milk.

By keeping the intestinal microbiome in balance it will be possible not only to maintain immunity, digestion and metabolic processes in the body, but also to increase life expectancy.