How do you care for the intestines and the microbiome?

The intestine is a beautiful organ that performs many functions in our body. It is home to billions of microorganisms that make up the gut microbiome and benefit your health. However, do you care for the intestines properly? What to do if you have a problem with them? What changes do you need to introduce to live better for yourself and your helpful, microscopic co-inhabitants?
Below, we present suggestions for changes that will help you take care of your intestines and microbiome.
Include fermented foods such as hay (e.g., cabbage, cucumbers, beets and other vegetables, and fruit), kefirs, and yogurts. According to some nutritionists, these products are classified as “Superfoods” or exceptionally healthy food. Especially the hay is full of vitamins from the gr. B and C, A, E, and K provide your body with many minerals and fiber, are low in calories, and lactic acid cleans your body. Silage stimulates the growth of good intestinal microbiota and provides natural probiotics in the form of the so-called lactic acid bacteria – Lactobacillus. Also, remember that silage juice is just as valuable as the fermented product. Be sure to introduce these foods into your diet.
Start looking favorably at a vegetarian diet or increase your consumption of plant foods. Choose especially those high in fiber, inulin, and resistant starch. These are the so-called prebiotics; these substances are not digested in your gastrointestinal tract and provide food for your microbiome and stimulate it to develop. They also improve intestinal peristalsis, facilitate proper excretion, and lower cholesterol and postprandial blood glucose levels. Fiber (dietary fiber) is a component of which plant cells are made. A distinction is made between insoluble fiber (e.g., cellulose, lignin) and soluble fiber (e.g., pectin and gums). Multigrain flakes, whole-grain bread, fruits, vegetables, seeds (especially flaxseeds and chia seeds), groats, and paddy rice are rich in fiber. Inulin is a carbohydrate mainly found in chicory, Jerusalem artichoke, onion, garlic, leek, bananas, and asparagus. Resistant starch is another carbohydrate with health-promoting functions. It is in large amounts in green bananas, seeds, pulses (beans, peas, lentils), boiled, chilled potatoes, rice, and pasta. If you have avoided these products so far, introduce them to your diet gradually and initially in small amounts as they can lead to flatulence and diarrhea: rice and pasta. If you have avoided these products so far, introduce them to your diet gradually and initially in small amounts as they can lead to flatulence and diarrhea: rice and pasta. If you have avoided these products so far, introduce them to your diet gradually and initially in small amounts as they can lead to flatulence and diarrhea.
Consider taking probiotics by supplementing with finished products containing specific, well-studied strains of bacteria or fungi with clinically recognized and documented therapeutic properties. The most common types of probiotics available in Polish pharmacies include Lactobacillus, Bifidobacterium, Escherichia, Enterococcus, and Saccharomyces yeast. Probiotics allow, among others, to prevent gastrointestinal infections, treat ongoing infections and other intestinal diseases such as irritable bowel syndrome, and support the well-being of the human microbiome.
Exercise regularly, avoid stress, and get enough sleep! These behaviors positively affect the microflora and overall well-being of your body. In particular, stress has a devastating effect on the microbiome. Everyone who spends much time in the toilet before an important event in his life knows that. Multiple bowel movements mean rapid passage of intestinal contents and depletion of the microflora.
Avoid smoking, drinking large amounts of alcohol, and sweets and sweeteners. These substances adversely affect your microbiome leading to intestinal dysbiosis.
Do not use unreasonably antibiotics and chemotherapeutic agents. These drugs are designed to destroy pathogenic (harmful) bacteria. Unfortunately, the use of antibiotics wreaks havoc on your microbiome, which for many weeks or even months cannot return to the differentiation from before their use.
Before introducing the changes proposed above in your diet and current lifestyle, it is worth starting your activities by examining the composition of your microbiome (see MICROBIOME solo). This way, you will check if your microbiome is properly diversified. Until recently, little was known about the composition of our intestinal microbiome, but recent years have brought enormous development of genetic techniques in medicine, making it possible to carry out appropriate diagnostic tests on the microbiome. There are many tests on microbiota available on the market. However, it is essential to perform them in certified laboratories that perform tests with recognized, modern genetic techniques (e.g., NGS – next-generation sequencing technique) and not by microbiological cultures because many microorganisms living in our body do not can be grown on artificial media and the only chance of detecting them is through the use of genetic methods.

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