The intestinal flora or microbiota, as it is also known, is a set of microorganisms that help take care of the health not only of the intestines, but of the body, in general. “It is made up of approximately one hundred billion beneficial bacteria, a figure ten times greater than the number of cells present in our body,” says the Cinfasalud portal, from Spain.
These microorganisms fulfill essential functions to such an extent that, according to experts, the existence of people would be very complicated without their presence.. The microbiota is responsible for defending the body once morest bacteria, viruses or diseases, ensures the correct functioning of the digestive system and collaborates in the production of vitamins and the correct absorption of minerals.
According to Cinfasalud, the intestinal flora can be altered for various reasons, including a diet low in fiber and excess meat, fat and sugar. Additionally, bad lifestyle habits such as a sedentary lifestyle, stress, alcohol and tobacco can also affect it.
Added to this is age, which is another risk factor. “Fundamentally, from the age of sixty the number of beneficial bacteria decreases. This is one of the reasons for the increase in illnesses, infections and digestive symptoms such as constipation, in this population group”, specifies Cinfasalud.
Other factors that can alter the microbiota are viral or bacterial infections, treatments such as radiotherapy or surgery, some medications such as antibiotics, and long journeys that sometimes cause alterations, either due to hygienic conditions or diet.
Fermented foods: These products are considered alive and help maintain a healthy gut microbiota. One of them is kefir, a drink that can be prepared with water, and provides a great diversity of microorganisms that favor the regeneration of the intestinal flora, according to information from the portal Body Mind.
Yogurt is also part of these foods. It is recommended because it contains lactobacilli, which are also bacteria and help restore the balance of the intestinal flora when the level of microbiota in the body is reduced or there is no great diversity. However, one of the recommendations of the experts is that it be consumed in the most natural way possible to avoid other health conditions.
Ginger: information from the EPS Famisanar blog, indicates that thanks to its antibacterial power, ginger is a great ally to take care of the intestinal flora and reduce the alterations that can occur in it. Additionally, it acts as an antibiotic to combat infectious bacteria and increase the good condition of the microbiota.
apples: these fruits are a good source of carbohydrates and also fiber, which serve as a substrate for the microbiota; that is, it can feed on it. According to information from Famisanar, apples contain pectin, a type of soluble fiber and an ideal food for the bacteria of the intestinal flora. One of the recommendations is to consume them with the skin, since most of the fiber is found in the skin of the fruit.
Chia seeds: they are rich in fiber, protein, potassium, calcium, iron, manganese, B vitamins and omega-3 fatty acids, says the publication of Cuerpo Mente, written by Marta León. A tablespoon of chia seeds at breakfast or with a salad is a good option to increase fiber intake on a daily basis.
Beans: This food is rich in protein, fiber and vitamins. “They are optimal for reducing stomach acids, boosting intestinal flora and promoting increased energy,” says the Famisanar blog.
