A balance between beneficial and pathogenic bacteria is required to maintain homeostasis and to occur several functions. Most of the bacteria are in the colon. This balance prevents them from becoming pathogenic. They stimulate the growth of the intestinal lining and protect the immune system. They form part of the intestinal barrier and prevent intestinal permeability.
The current health epidemic and rising chronic diseases are the result of rapid changes in modern diets, cultural practices, increased caesarean section rates, reduced breastfeeding, vaccination and excessive antibiotic use, and reduced births. It may lead to mixed results. Consumption of plant-based foods, carbohydrate-rich diets, and increased GMO foods. All these factors have created a recipe for microbiome disruption, dysbiosis, and loss of ecological diversity.
Importance of intestinal flora
Bacteria in the gut microbiota assist in the synthesis of biotin, folic acid and vitamin K. Without these bacteria, muscle activity in the intestines leads to constipation, which is the root of most health problems. They are also your permanent antibacterial agent. What happens to many of us is that this bacterial association becomes pathogenic and the harm outweighs the benefit. Building a strong microbiome requires a few things. It is rich in beneficial bacteria, diverse and diverse, and can be protected in depth.
You need soluble fiber, insoluble fiber, resistant starch, prebiotics, probiotics, and polyphenols. They’re great microbiome-building foods, and you’d be surprised to see no mention of fermented kombucha at all.
1. Takula
Takla is a traditional Ayurvedic fermented and spiced buttermilk. It has a sour, sweet and astringent taste. Freshly made buttermilk containing bacteria very similar to the human digestive tract. Foods that enhance the digestion and absorption of all the foods we eat. It is also a diuretic and relieves constipation. This prevents water retention and accumulation of metabolic toxins. Promotes overall immunity by replenishing the gut microbiome with beneficial bacteria. Small amounts are best at room temperature. Making takla from store-bought yogurt has no benefits and can be congestive.
2. Banana
Raw bananas are a type of resistant starch. This type of starch resists digestion and passes through the gastrointestinal tract without being broken down for energy. When resistant starch reaches the colon, it is ready to nourish beneficial bacteria. It does not cause blood sugar spikes or dips when you do it. In fact, it helps repair colon tissue.
Benefits of consuming resistant starch include building a robust microbiome, reducing intestinal inflammation, lowering colonic pH to support recovery from conditions such as colitis, and absorption of minerals, electrolytes and water. and improve blood sugar control.
3. Pomegranate
Pomegranate is a polyphenol. It is a type of phytonutrient found in plants. The immune system likes rich colors from polyphenols. These are powerful antioxidants. In the colon, pomegranate polyphenols are broken down by intestinal bacteria. Metabolites increase beneficial bacteria and decrease pathogenic bacteria. The bacteria themselves break down the pomegranate polyphenols into more bioavailable forms to feed themselves.
4. Oats
Prebiotics are foods that nourish the beneficial bacteria in your gut microbiome. They carry special compounds that help stimulate the growth of these beneficial bacteria. Oats contain beta-glucans, which are converted into short chain fatty acids that beneficial bacteria feed on. It stimulates the effect on the beneficial bacteria of the intestinal microflora – lactobacilli, enterococci, bifidobacteria. Their clinical benefits include lower LDL levels, lower postprandial blood sugar levels, and improved wound healing.
5. Dar
All legumes are great foods for your gut microbes. They are insoluble fibers that play a key role in feeding beneficial bacteria. Combining good old lentils with whole grains such as brown rice and barley and adding ghee is the easiest way to nourish a healthy microbiome. It goes back to telling us that feeding your microbiome doesn’t have to be fancy bottled fermented drinks. The more plant foods you eat, such as legumes, grains, and vegetables, the better your gut microbiome.
6. Apples
Apples contain pectin, which is released when heated. Apples are a prebiotic food. It is a wonderful winter fruit when cooked. They taste mostly sweet and astringent. When uncooked, it becomes astringent, increases vata dosha and weakens agni. Eating them raw is also cold associated with weakening the gut microbiome.The released pectin heals the gut and feeds the gut microbiome. vata Strengthen Agni.
Consider simmering them as a light breakfast to help build a good microbiome. You can get the benefits without
7. Leafy vegetables
Leafy vegetables are excellent prebioticsThey don’t require much cooking and can be sautéed in minutes. purify the Its varieties are abundant and range in color from light green to rich dark green. Lettuce does not fall into this category. Iceberg versions are GMO and mostly water, so they have very little nutritional value. Look for local versions with more fiber. stimulate the
Fermented foods are all the rage today for feeding your microbiome, but they can be very tricky.The temporary relief you experience is when it neutralizes the acidity associated with indigestion. pitta dosha and lots of histamine. It’s also easy to overdose when you think it might help.
Focusing on fresh, whole foods containing different types of fiber may be a safer approach to building a healthy and diverse gut microbiome.
(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect those of YourStory.)
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