In a healthy intestine, a number of different bacteria swarming strains. They play an important role for our immune system and protect even against Obesity, researchers at the University of Copenhagen have found out. However, as useful helpers in our gut can best support? We will reveal some useful tips for a healthy gut, and a species-rich Microbiome.
1. Probiotic Drinks are of no Benefit
You should activate the defenses and the intestinal activity regulate: With these Slogans probiotic Drinks have been advertised for years. When probiotics are preparations that contain viable micro-organisms. Most of the desired strain of bacteria is added to the manufacturing process.
Alone: For the intestinal health, the Drinks do not contribute. The companies were able to prove the health effects of the products never. Also, the European food safety authority (Efsa) has taken the Drinks and yoghurts closer under the magnifying glass – with crushing judgment: All of the verified statements to probiotics were rated negatively. The result is that the manufacturers are no longer allowed to advertise with health slogans. Also, the word “probiotic” is to be deleted the manufacturer from the packaging.
2. Fennel, berries, beans – the variety of counts
The diet in industrialized Nations is pretty one – sided- it contains a lot of fat and sugar. In the long term, a species-poor gut flora contributes.
In terms of nutrition, the keyword is diversity. Who wants to do his Microbiome something Good, should regularly eat fiber-rich foods such as carrots, peppers, cabbage, and fennel. Still content full of legumes, such as chickpeas, beans or lentils. Also berries such as blueberries or raspberries are rich in fiber fruit types – however, you have only a short season.
3. Prefer whole grain instead of white flour
White flour products can be quickly and easily against the Alternatives of full-grain exchange. Whether it’s bread, pasta, or pizza dough: For almost every flour product, a counterpart of “full-grain” exists. The are not only healthier and contain more vitamins and minerals. Whole grain products saturate longer and can stimulate the intestinal muscles, what blockages are prevented.
4. “Living” food to eat
Some experts recommend to eat foods that naturally contain as many live bacteria. This includes pickled vegetables such as Sauerkraut or Kimchi, sour milk, fermented beans, Kombucha, Kefir and yogurt is one. Also, the consumer advice centre advises and refers to a “favorable influence on the intestinal flora”.
Scientific data there is, however, hardly. Also, it is unclear whether the bacteria survive the digestive process and permanently in the gut can settle. However, there are indications that can affect individual components of bacteria beneficial to the host organism.
5. The food, the prebiotics included
Prebiotics are not to be confused with probiotics (see tip 1). In the case of the former, it is ballast substances that pass undigested into the large intestine, where intestinal bacteria are degraded. Some companies in the food prebiotic substances such as Inulin and oligofructose, because they bring certain qualities. Inulin binds water, for example.
Some foods naturally contain prebiotic substances – including chicory, salsify, Jerusalem artichoke and onion. A daily amount of up to 30 grams is generally free of side effects.