How To Take Care of Your Intestinal Health?
How To Take Care of Your Intestinal Health? Eating fermentable fiber and maintaining healthy bile flow To Take Care of Your Intestinal Health. What else should you know about it?
The human body of an adult is made up of the same number of cells as bacteria resident in his intestine. More than 70% are found in the colon, where they act as a true “organ” fulfilling functions vital to human health. This is why it is so important to take care of these bacteria and your intestinal health. Find out in this article!
What to do to take care of your intestinal health?
Most of the bacteria in the colon are anaerobic and participate in digestion through the fermentation process, mainly fermentable fiber:
- Resistant starch
This type of fermentable fiber is found in fruits, vegetables, and tubers. From this fiber, bacteria produce short-chain fatty acids (AGCC), especially butyrate, propionate, and acetate. These compounds are essential for a large number of functions such as: How To Take Care of Your Intestinal Health?
- Maintenance of colon health: maintenance of acidic pH, energy substrate for colonocytes, production of mucin and antimicrobial peptides, etc.
- Optimum functioning of the immune system: control of inflammation, lymphocyte production, among others.
The process of fermentation of the fiber in the large intestine, in addition to giving the AGCC, a certain amount of gas is also formed, mainly CO2, hydrogen and methane, which constitute a large part of the gases that a person expels daily.
Other gases such as nitrogen, oxygen or hydrogen sulfide, among others, complete the composition. Therefore, fermentation processes in the colon are healthy and necessary to take care of your intestinal health, however, they may have “a dark and smelly face.”
How can bile influence your intestinal health?
Bile is a yellowish substance produced by the liver, stored in the gallbladder and released to the duodenum during digestion processes. It performs antimicrobial and digestive functions, emulsifying fats so that they can be digested by digestive enzymes.
Most bile acids are reabsorbed at the end of the small intestine, although a small part is released into the colon. How To Take Care of Your Intestinal Health? There it can accelerate intestinal transit, even causing diarrhea when there is poor absorption of bile acids.
On the other hand, people suffering from irritable bowel syndrome with a predominance towards constipation may have a decreased bile flow.
Tips to How To Take Care of Your Intestinal Health?
In addition to consuming fermentable fiber, present in fruits and vegetables, these tips can help maintain healthy bile flow in people with constipation, odorless gases and organic pathology ruled out by their doctor.
How To Take Care of Your Intestinal Health? It will be key to have a sufficiently acidic pH in the stomach. It is known that lower production of hydrochloric acid is associated with the suffering of stones in the gallbladder. Therefore you can:
- Eat hungrily
- Drink freshly squeezed juice of half a lemon before meals.
- Take HCl supplements if necessary.
A few drops of a supplement of standardized extracts of bitter plants such as artichoke, holy thistle, milk thistle, gentian root, bitter chamomile, bitter orange, etc. can be added lemon juice.
These plants have a colagogo effect (facilitate the expulsion of bile) and can help in cases of dyspepsia (discomfort after eating). However, it is advisable to consult the doctor before taking them.
Fasting coffee, because of its stimulating effect of the gallbladder can help. Although you should not abuse it, as it can generate certain independence.
Eat a diet with healthy fats, as the fat present in some foods helps reduce gallbladder contraction and can help maintain proper bile flow. For example, if you have trouble going to the bathroom, you can take a tablespoon of extra virgin olive oil on an empty stomach, followed by a glass of water with a few drops of lemon.
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If you are one of the people who eat a diet very rich in fermentable fiber, suffer constipation of unknown cause, have odorless gases and your doctor has ruled out an organic-based pathology, How To Take Care of Your Intestinal Health? these tricks that will help you to stimulate bile flow can be the solution to your problem
8 Fermented Foods for Better Intestinal Health
Fermented foods are characterized by their contribution of beneficial bacteria that help us improve our overall digestive health and fight different recurrent infections
Fermented foods have been part of the human diet for centuries and positively influence health in many different ways. Next, you know the 8 best-fermented foods to have better intestinal health.
The good bacteria that live within our bodies have become famous for very good reasons. These little creatures help digestion be much better, increase immunity and can even help you get the size you want.
For all the above, it is ideal to stimulate its growth to take advantage of its benefits. One of the best ways to achieve this is through fermented foods.
Fermented foods are characterized by containing probiotic bacteria similar to those that live in the intestine. These are some of the fermented foods that you could include in your diet if you want to receive a good dose of probiotics.
1. The tempeh
Tempeh is made from naturally fermented soybeans. It usually has a light and pleasant nutty taste.
This food is originally from Indonesia, where it is very popular for its high fiber, vitamin and protein values due to the fermentation process. It is usually used in vegetarian diets as a meat substitute.
Unlike tofu, which is also a product derived from soybeans, tempeh has a stronger flavor and a firmer texture.
If it is not a common ingredient in your diet, we suggest you start testing slowly until your palate becomes accustomed.
2. The miso
Miso is a flavoring paste made from soybeans, cereals such as barley, rice, buckwheat, millet, rye, wheat, fermented hemp seeds, and sea salt. On the other hand, it is considered as a healing food for many centuries in both China and Japan.
However, its real popularity began only about 100 years ago, because it brings a pleasant flavor to the meals. This is one of the best-fermented foods because:
- It contains enzymes that improve digestion.
- It supplies carbohydrates.
- It is rich in lipids, vitamins, minerals, and proteins.
Unpasteurized miso can rebuild intestinal flora when it has been damaged by diets high in meat, sugars, and chemicals.
Sauerkraut is one of the most consumed fermented foods in Germany and in some areas of France, Poland, and Russia. This food is prepared by fermenting the cabbage leaves in salt water.
The mixture is placed in an anaerobic container so that the salt dehydrates the vegetable and ferments properly.
It is used as an accompaniment to dish that are seasoned with pepper or dill, pork and few sausages such as ham.
Probiotic yogurts are the most commercialized and consumed. With them, you should not take any special care since, although they are consumed in large quantities, they do not represent any health hazard.
On the contrary, they help reduce the incidence of yeast infections and regulate problems such as flatulence, diarrhea or constipation if at least one glass of probiotic yogurt is consumed daily.
5. The kefir
Kefir is a dairy product that is fermented with fungi and bacteria from the Caucasus. Milk is fermented by a Lacto-alcoholic reaction that causes lactose to become lactic acid.
The appearance of kefir is similar to cauliflower, but with texture, it is softer and gelatinous. This food is rich in probiotics, yeasts, lipids, and proteins that favor your intestinal health.
6. The kombucha
Kombucha is a beverage that is made by fermenting tea to which sugar is added as food for the bacteria and yeasts of the kombucha fungus to ferment it. Although it is colloquially called kombucha fungus, the microorganisms that appear in the kombucha’s mother culture are a mixture of genera and species, and not just fungi (yeasts).
On the other hand, kombucha has been valued over many generations due to its probiotic benefits that will help you have a good intestinal flora and improve your immune system. Also, it is very useful for detoxification thanks to its enzymes and relieves the symptoms of arthritis thanks to its high levels of glucosamine.
This compound promotes the production of hyaluronic acid and improves your metabolism by its content of B vitamins and digestive enzymes.
All of the above translates into an increase in your energy levels and an improvement in your cardiovascular health.
This is another fermented food and one of the most consumed food. It is a live food that carries a mild lactic fermentation when incorporating salt, although its preparation varies according to the region where it is made.
Kimchi has a high content of:
- Vitamins (A, complex B and C)
The natto is the result of the fermentation of the soybean seed, it has been consumed for thousands of years in Japanese culture. It is very nutritious and easily digested but has a strong flavor.
It contains vitamins, enzymes, essential amino acids, and nattokinase, which acts as a potent anticoagulant agent capable of dissolving blood clots.
If you are under treatment for thrombosis, it is recommended that you consult a doctor before consuming it.
Finally, if you have never tried fermented foods, to start eating you can put yogurt in the shakes, eat miso soup or drink refreshing kefir. Fermented foods can add different and interesting flavors and textures to your diet.
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