Changes can occur in the intestinal microbiota, but to prevent imbalances, certain foods are recommended.
- The intestinal flora can be unbalanced by stress, lack of physical activity or sleep.
- Each person’s microbiota is unique.
- Certain foods such as bananas, olives or fermented products can help maintain a healthy intestinal flora.
An important part of our body, the intestinal microbiota, also called “intestinal flora”, is a set of microorganisms – mainly bacteria – that live in our digestive tract. There are more than 100 trillion bacteria of over 400 species in the gut microbiota. Along with the intestine, the intestinal flora plays an important role in digestion.
However, sometimes the microbiota is out of balance, which can lead to symptoms such as gas, bloating, constipation or diarrhea, or even cause chronic fatigue, food intolerances or chronic infections.
Some foods contribute to a perfect intestinal flora, here is the list.
Legumes and red fruits, rich in fiber
Legumes (lentils, chickpeas, dried beans) are essential for a healthy intestinal flora, providing the fibers necessary for the proper functioning of the microbiota and nourishing the good bacteria.
Red fruits, especially raspberries, are also high in fiber, which promotes healthy bowel function and reduces the risk of constipation.
Yoghurts, sauerkraut and black and red olives, rich in probiotics
Yogurts have a probiotic effect that strengthens the intestinal immune system. A yogurt provides 10 million live bacteria per gram. You can also drink kefir, which is rich in bacteria and yeast.
Likewise, raw sauerkraut contains lactic acid bacteria, i.e. probiotics. They regenerate our intestinal flora and boost our immune defences.
This is also the case with black and red olives which are rich in probiotics.
Banana, rich in fructo-oligosaccharides
Fruit of the sportsman, the banana is rich in fructo-oligosaccharides (FOS) which stimulate the intestinal microbiota. It promotes the proliferation of probiotics.
Miso, rich in good bacteria
Eating miso, a traditional Japanese food that comes in the form of a fermented paste, also promotes healthy gut flora. It improves digestion and reduces gas. In addition, miso is a powerful antioxidant, it helps reduce the risk of cancer.
