Five Intestinal friendly foods that improve Indigestion
By Dr Louise Wiseman MBBS, BSc (Hons), DRCOG, MRCGP and words by Naomi Mead --BSc (Hons) DipION FdSc
Bacteria have a bad reputation, but some types are essential for gut health. Many new studies in this area have shown that good bacteria in the gut can affect many key functions, including digestion, weight, and mood, as well as overall health. There is.
There are vast amounts of bacteria in the body, most of which are commonly referred to as "good bacteria" in the digestive tract. These bacteria break down food into energy, make certain vitamins (vitamin K, biotin, folic acid, etc.), keep out "bad bacteria" (which cause problems if too much), and enter the intestines. It plays several important roles, such as providing an immune response against the disease.
But what kind of food should I take in to get good bacteria?
We talked to Megan Rossi , a certified nutritionist and intestinal health specialist, about the best foods for a healthy and healthy gut .
Studies suggest that a diet that nourishes and nurtures a large number of bacteria plays a very important role in maintaining diverse and active good bacteria in the intestines. So, if you add the following five foods to your daily diet, your gut should be happy.
1. Dark chocolate
Good news for chocolate lovers! Dark chocolate is good for intestinal health. The higher the cocoa content, the more the characteristics of chocolate that will be an intestinal ally will be exhibited, so choose one with a cocoa content of at least 70%.
"The polyphenols in cacao are a special plant complex that good bacteria like," Rossi said.
"Regular eating of foods high in polyphenols leads to optimal gut health and promotes a wide range of health benefits such as lowering blood pressure and cholesterol levels."
Tip: Polyphenols are also found in apples, blueberries, plums, hazelnuts, red wine and turmeric.
2. Beans
Prebiotics in legumes provide a source of nutrients for good bacteria and help increase them. In addition, healthy levels of bifidobacteria can promote digestion and prevent intestinal inflammation.
"Cheap, nutritious and ubiquitous legumes are an excellent treasure trove of prebiotics (galactooligosaccharides) and promote the growth and activity of beneficial bacteria such as bifidobacteria," Rossi said.
Examples of beans
Black bean
Green beans
Lentil
Chickpeas
Peanuts
Tip: Rinse canned legumes in water to reduce "anti-nutrients" such as lectins (which block the absorption of vitamins and minerals), making them easier for people suffering from irritable bowel syndrome.
3. Flax seed (flax seed or linseed)
Don't underestimate the small seeds that don't stand out. Flaxseed is rich in intestinal health.
"It's a treasure trove of omega 3 that helps with gut health, but it's also a good source of fiber, softening stools and making them easier to pass through," Rossi said.
In fact, American dietary guidelines recommend trying flaxseed to control significant constipation in irritable bowel syndrome, and recent studies have shown that flaxseed improves gut microbiota.
A large systematic study conducted in 2017 also yielded promising results for flaxseed and body composition.
Tip: Flax needs water for it to work, so it's important to drink plenty of water with it when eating (1 tablespoon of water per tablespoon). Suddenly increasing the amount will worsen the condition of the intestines, so start with half a tablespoon and gradually incorporate it into your diet.
4. Whole grain oats
Oats, which are low in gluten, are complex sugars that help the intestines.
"Unlike other cereals, oats have intestinal problems such as non-celiac disease, gluten hypersensitivity and irritable bowel syndrome (which are thought to affect about 6% and 15% of the population, respectively). It's easy for people to accept, "Rossi said.
"Whole oats are also a treasure trove of dietary fiber, such as beta-glucan and resistant starch, which are said to grow good bacteria and reduce intestinal inflammation." Oats also help regulate the intestines.
Tip: Choose large whole-grain oats instead of flour. It contains more resistant starch, which is a nutrient for good bacteria.
5. Kefir
Kefir, a type of fermented milk, is one of the sources of powerful and diverse "living" good bacteria, containing as many as 30 different strains of bacteria and yeast, Rossi says.
"We also know that certain kefir bacteria inhibit the growth of potentially harmful bacteria such as Salmonella and E. coli," he said.
In addition, compared to normal milk, kefir contains bacteria that help lactose breakdown, making it easier for people with lactose intolerance.
Advice: Other fermented foods rich in good bacteria include sugar-free yogurt, sauerkraut (German cabbage pickles), tempeh (a food made by fermenting soybeans originating in Indonesia), and kimchi.
However, it is important to remember that many commercial products do not contain live bacteria, as they do not follow traditional recipes and omit the fermentation process (such as sauerkraut with vinegar).
Note: Fore mor you can take reference from Mitsuko Kanno From Netdoctor UK
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