the gut microbes stands for all microorganisms that live in our intestines. These bacteria, yeasts and fungi play important roles in our bodies, particularly in digestion, metabolism, the immune system, stress management and emotions. It is therefore possible to feel a drop in speed once the intestinal flora becomes imbalanced. How then improve your intestinal flora and what solutions should be employed to restore balance? Discover 7 tips in this article!
The importance of a balanced intestinal flora
the gut microbes is today regarded as an independent organ of the human body, because it fulfills many functions for our organism. It contributes to the proper functioning of the digestive system, helps us absorb nutrients and protects us from pathogenic bacteria. This is why a Imbalance of the gut microbiota can lead to health problems. Our gut flora affects our mood and our response to stress because our gut is constantly connected to our brain. It is therefore important take care of your intestinal flora and to react quickly in case of imbalance to maintain good intestinal transit, strengthen your immune system and stay in a constant mood.
7 tips to improve your intestinal flora
1) Eat fruits and vegetables
All of the foods that make up our diet can affect the gut microbiota. It is therefore necessary to respect a balanced nutritionhigh in fibers. These fibers are used by bacteria in the gut to create a healthy microbiota: Opt for fresh fruits and vegetables. The more varied our diet, the richer our microbiota is useful microorganisms. Also avoid fatty and sugary foods and exciting drinks (alcohol, coffee, tea, etc.). When it comes to animal protein, try to only eat meat every other day. Do not hesitate to let a nutritionist accompany you to create customized menus!
2) Manage your stress
Stress is a natural response of the organism that allows us to remain alert in the event of danger. The problem is that if it is too intense, it can affect the functioning of our body, especially digestion. In fact, when faced with a stressful situation, our body reduces its bowel activity to conserve energy. Long-term improve your intestinal flora therefore requires better management of emotions and stress to avoid loss of vitality or immunity.
3) Add Resistant Strengths
Starch is mainly contained in fast sugars such as white bread and pasta. It breaks down and absorbs quickly, but some of that starch also feeds the bacteria in the gut. L’resistant starch so would allowimprove your intestinal flora supporting its healthy functions. Potatoes and legumes are among the best sources. Foods with starch also become more resilient after cooking or after refrigeration. Eating leftover potatoes and pasta (cold or reheated) can also help microbial action additionally.
4) Experiment with different fibers
There are just as many intestinal microbiota as individuals. Likewise, not all fibers are the same: this means that certain fibers and certain microbiota combine better than others. It is necessary to experiment and test different fiber sources to define what is best for your body. Whole grains, legumes, cruciferous vegetables: provide new sources of fiber for improve the intestinal flora and always wait a few weeks to see how it responds.
Some of the lactate produced during exercise can have an impact gut microbes, although we don’t yet know exactly how and why. Regular exercise keeps us in shape and protects our digestive system. To take advantage of these benefits and improve your intestinal florayou don’t have to run a marathon every week: walking every day, doing yoga or going for a bike ride at the weekend can be enough.
6) Consumption of fermented foods
That fermentation improves food absorption: This process produces enzymes which then a pre-digestion. Plant fibers put less strain on the intestines and are better digested. Fermented foods also make the work of our bacteria easier as they encourage reproduction protective bacteria. Regular consumption of fermented foods can temporarily enrich the diet intestinal flora in probiotics. Yoghurt, kefir, fermented milk, fermented vegetables: you are spoiled for choice for your natural probiotics!
7) Take a probiotics regimen
Finally e.g improve your intestinal florait is also possible to take probiotics in the form of food supplements for a course of 1 to 3 months. This is a very effective solution, especially when you combine it with the other 6 tips. After about 30 days of treatment, you should see the first results and improvements. to choose the right thing probiotic strain Depending on your symptoms, consult a doctor.
On Imbalance of the gut microbiotal (dysbiosis) can lead to different symptoms: it all depends on the person, but also on the severity of the imbalance. When the bad bacteria take over the good bacteria, you should observe an upset passageway, bloating, bloating, or indigestion. Fatigue can also be another telltale sign. The main causes include periods of stress, an unbalanced diet, antibiotic treatments and hormone fluctuations. So if you think your microbiota is currently damaged, all you have to do is apply the following 7 recommendations improve your intestinal flora !
Improving your gut microbiota: what to think about
If you’re feeling tired or have transit problems, chances are you have an imbalanced gut flora. For improve your intestinal florahere are the 7 most effective solutions:
- eat fruits and vegetables;
- manage stress;
- add resistant starches;
- experiment with different fibers;
- practice ;
- consume fermented foods;
- take a probiotics regimen.