Intestinal flora and microbiome7 foods that are good for your intestines
Certain intestinal bacteria are crucial for digestion and nutrient absorption. They have a direct impact on the immune system and well-being.
It is important to have healthy intestines. What you put on your plate is therefore essential for the intestinal flora. Instead of testing dubious tendencies for your intestines, the “internal douche” being one of them, it is better to integrate prebiotics and probiotics* into your diet to do you good quickly.
Oat flakes and wheat bran
Consumed at breakfast, oatmeal is not only satiating over time, but provides the body with soluble fiber. These form a kind of gel in the intestines which promotes digestion and metabolism.
Whole grain bread instead of white bread
Whole grain bread rather than white bread, whole wheat pasta rather than durum wheat semolina: to consume valuable fiber on a daily basis, simply replace a product with its full version. Unlike the refined grains found in white bread, whole grains contain wheat bran.
Ten grams of fiber in wheat bran is already enough to contribute positively to the health of your intestines. However, the process of refining the cereals, used to produce white flour, causes the cereals to lose their fiber content – a shame, because they are the ones that promote the transport of food to the intestines.
*What are probiotics?
Probiotics are live microorganisms that multiply in the intestines and are beneficial to the health of their host. They can be taken as dietary supplements, but they are also found in:
yogurts in the form of bacteria, such as lactobacilli and bifidobacteria.
fermented foods, especially in kefir, sauerkraut and kimchi (see below)
unpasteurized foods like kombucha.
Potato peelings are also very high in fiber. They contribute above all to a healthy digestive system, because they pass through the small intestine without being degraded. In addition, potatoes contain starch, which is also not digested in the small intestine, but feeds the good bacteria.
Potatoes are said to be even more beneficial when eaten cold or reheated. In fact, starch is formed mainly during cooling.
In addition to labels such as the Nutri-score, you can also check whether a product that claims to be high in fiber actually contains a minimum of three grams of fiber per 100 grams or at least 1.5 grams per 100 kilocalories.
Leafy greens like kale and spinach as well as green salad also contain valuable nutrients. Researchers at Texas A&M University have found that dark leafy vegetables may inhibit the growth of colon polyps (tumors growing on the lining of the intestine) in people with colorectal cancer.
A A joint study at the universities of Konstanz and Vienna came to the conclusion that the sulphurous sugar contained in green vegetables promotes the growth of important intestinal bacteria.
Flaxseeds are rich in omega-3 fatty acids, which are absorbed during digestion. They also swell on contact with fluid, and this layer of mucus “cleans” the intestinal tract, which removes dead gut bacteria. It also helps eliminate constipation.
Simply let the flaxseeds swell in water overnight and boil them before adding them to a bowl of muesli or porridge.
Nothing like bulgur to change pasta. You can prepare it in different forms. In some recipes, it is even indicated to let it swell directly in a sauce (with tomato), which avoids having to take out another pan to prepare it. It can also be used as a base for salads, mixed with cucumbers, parsley and tomatoes.
Bulgur stimulates digestion, keeps the intestinal flora healthy and regulates blood sugar levels.
Fermented foods contain lactic acid bacteria and are therefore part of probiotics. The bacterial strains are formed during the fermentation process during storage in jars and develop the intestinal flora. Apple cider vinegar and sauerkraut are currently in season.