These food habits improve intestinal health: how to adjust digestion

The intestinal intestines affects not only digestion, but also the brain, mood and even blood pressure. In addition, more and more studies confirm that the state of the microbioma is associated with the general state of health.

To maintain a healthy intestine, you need to change some food habits to improve the growth of beneficial bacteria that reduce inflammation and improve the balance in the digestive system. The fact that products can improve the health of the digestive system was said in Eat this, and not on that.

Use fermented products

Try to add at least one enzyme dish daily – it can be solid yogurt milk, sauerkraut or a paste of Miso. Such products improve the intestinal microflora, reduce inflammation and maintain immunity. Even 100-150 grams of such products per day will provide you with a noticeable effect.

Eat yogurt for breakfast

Yogurt is a simple and tasty way to maintain intestinal health, especially when choosing options with probiotics. In addition, it goes well with fiber, such as berries, nuts or seeds. Such breakfast or snacks are not only saturated, but also help to balance the microflora of the digestive system. The optimal portion of yogurt is about 150 grams per day.

Add oats to your diet

Oats are a prebiotic that nourishes beneficial bacteria in the intestines and contains beta-glucan, which supports a healthy microflora. Regular use of oats contributes to better digestion and strengthens the immune system. Thus, do not limit yourself to oatmeal, since oats can be added to energy bars, paths or even cooking flour for baking. The optimal part per day is about 40-50 grams.

Add legumes

Legumes, such as chickpeas, lentils and black beans, well support the intestinal microbiota, since they contain prebiotics and a lot of fiber. They help digestion and feed beneficial bacteria in the intestines. The lack of fiber can cause bloating, hunger and discomfort, so beans should be added to a daily diet (from 100 to 150 grams per day).

Try to increase berries consumption

Berries are another delightful way to maintain intestinal health. They contain fiber, antioxidants and vitamin C, which helps to reduce inflammation. In addition, berries also support the growth of beneficial bacteria in the intestines.

Diversify your diet

Monotonous nutrition can harm the intestines, and therefore it is important to regularly diversify the diet. The more different plant products you consume, the better the microbioma, which is the key to healthy digestion.

Try to introduce new vegetables, fruits, flakes and legumes weekly, as well as add enough fiber, water and high -quality sleep. All these things will help improve digestion and in general.

Earlier, OBOZ.UA said that the products negatively affect the health of the intestine.