Diet good for a healthy intestinal flora

Many people try to protect their intestinal flora through a thorough colon cleansing. They swallow appropriate capsules for weeks or drink bentonite psyllium shakes. However, if the diet is not adjusted at the same time, the intestinal flora can not change sustainably.

By the composition of the intestinal flora (bacterial community in the intestine) one can now recognize whether a person is ill or healthy and whether he is prone to obesity or more normal weight.

A healthy intestinal flora is therefore one of the most important goals in holistic health prevention. With the right diet, this goal can be achieved well.

The intestinal flora loves high-fiber diet

Everyone knows that fiber helps keep digestion going, prevents constipation and helps regulate cholesterol and blood sugar levels. A fiber-rich is also considered an important preventive measure in terms of cancer (colon cancer, lung cancer, etc.) and intestinal diseases such. B. diverticulum.

In a review of 2018, 64 studies with a total of 2,099 participants were analyzed. Here, it became apparent that although the number of bifido- and lactobacilli increased due to a high-fiber diet, the diversity of the intestinal flora did not increase, so other beneficial bacterial strains did not necessarily settle due to a fiber-rich diet. The dietary fibers also increased the amount of butyrate, but not the amount of other short-chain fatty acids. Just the intake of any fiber is therefore no guarantee for a healthy intestinal flora.

Include prebiotic foods in your diet

Prebiotics, unlike probiotics, are not bacteria. On the other hand, it is certain dietary fiber that feeds intestinal bacteria. These fibers (the soluble fiber) are undigested in the large intestine and can be eaten by the beneficial intestinal bacteria, which in turn multiply in number.

These soluble prebiotic fibers include:

• galacto-oligosaccharides (GOS) in z. Legumes (beans, lentils, peas, soybeans) and nuts

• fructo-oligosaccharides (FOS) (inulin and oligofructose) in z. Jerusalem artichokes, yacon, asparagus, leek, artichokes, cabbage, onions and salsify

• mucilages from z. Linseed, psyllium and chia seeds

• Resistive strength in z. B. boiled and then cooled potatoes, cooked and cooled rice or in cooked and chilled pasta and in green bananasBeta-glucans in oats and barley

• Pectin in berries, apples, pears, quinces