Why Does Intestinal Microflora Play a Key Role in Maintaining Health?
The intestinal microflora is an ecosystem that is often overlooked when talking about health, yet it influences virtually every process in the body. It can be responsible for our tendency toward obesity and type 2 diabetes, as well as affecting the immune system, allergies, autoimmune diseases and even the body’s ability to resist cancerous tumors. In addition, gut microflora can affect our mental health and increase our risk of developing depression. In this article, we’ll talk about how to properly feed our gut microflora so that it performs all the necessary functions and contributes to our health.
- The Impact of Intestinal Microflora on Body Function
- What Is the Right Way to Feed Healthy Gut Microflora?
- Examining the Daily Intake of Fermentable Fiber and Resistant Starch
- Why Can a Keto Diet Lead to an Imbalance of Gut Microflora?
- Fiber in Supplements: A Simple Way to Improve Digestion
- When Should I Expect Results from Adding Fiber to My Diet for My Gut Microflora?
- Conclusion
The Impact of Intestinal Microflora on Body Function
Our large intestine contains a whopping 100 trillion or so bacteria that perform important functions for our health. These bacteria produce short chain fatty acids such as acetic, propionic and butyric acids, which have several important properties.
First, these acids are nutrients for the bacteria and promote their further multiplication. This is especially important for maintaining the balance of microflora in the gut, which plays an important role in our body.
Second, short chain fatty acids help to lower the pH in the intestinal lumen, which maintains acidity in the gut. This is especially helpful because it reduces the risk of diseases such as Crohn’s disease, nonspecific ulcerative colitis and simply inflammatory bowel disease, which are associated with high pH in the intestines and chronic inflammation.
In addition, long-term maintenance of low pH in the large intestine contributes to the prevention of colon cancer. This is because low pH kills certain types of bacteria that can contribute to tumors in the gut.
In addition, our gut microflora affects immune system cells, which are found in the gut and play a regulatory role in the body. These cells include t-lymphocytes, which play an important role in regulating the immune response. In addition, the proper functioning of the intestinal microflora has a direct impact on our ability to fight off viral diseases.
Research shows that dysfunctional gut microflora can lead to various immune system problems, such as allergies and autoimmune diseases. In addition, t-lymphocytes play an important role in antiviral defense and in the formation of innate immunity, making proper functioning of the gut microflora especially important to our overall health and well-being. With the right balance of microorganisms in the gut, we can be more resistant to various viral infections and have a stronger immune response overall.
Another of its main functions is its waste products, which influence the activity of endocrine cells in the gut. These cells produce a hormone that is similar to glucagon, and it is an insulin antagonist. This leads to improved insulin sensitivity, lower insulin levels, and more efficient use of glucose in the body. Low insulin also prevents the development of chronic inflammation, obesity and type 2 diabetes.
The products of intestinal microflora also affect the central nervous system, including the brain. Microglia cells, which are found in the brain, are responsible for clearing damaged cells from the nervous system. If these cells cannot function well, it can lead to the development of depression. Thus, the normal functioning of the gut microflora and the production of butyric acid are important to our mood and overall mental state.
In addition to the functions listed above, the gut microflora performs many other tasks that are being studied in scientific papers. New discoveries in this field may lead to an even greater understanding of the importance of gut microflora and its impact on our bodies. Overall, it is worth noting that gut microflora play a very important role in our health, and its proper functioning can lead to a higher quality of life.
What Is the Right Way to Feed Healthy Gut Microflora?
In order for our intestinal microflora to perform all of its functions, it must be properly nourished. It feeds on two kinds of substances: fermentable fiber and resistant starch. Fermentable fiber is plant fiber that can be digested by the intestinal microflora. These fibers are very important because they are a major food source for the bacteria in our intestines.
Fermentable fiber includes chemicals such as inulin, beta-glucans, aligofructose and pectins. These fibers play an important role in colon cleansing, building stool volume and preventing constipation. In addition, they help reduce blood cholesterol levels and prevent the absorption of various harmful substances.
Recent studies have also shown that fermentable fiber can have a positive effect on our immune system, helping to strengthen our defense against disease. So including foods rich in fermentable fiber, such as vegetables, fruits and grains, in our diet is an important step toward maintaining a healthy gut microflora and improving overall body health.
The second group of substances that the gut microflora feeds on are resistant starches, which are different from the common starches found in bananas, potatoes, corn and other foods. Resistant starches cannot be digested in the gut, do not increase blood glucose levels and are an important food source for gut microflora.
The main natural sources of resistant starches are beans, peas, lentils, beans, nuts, and cereals. Cereals can include plain oat flakes, which do not need to be boiled, but simply added to breakfast or baked bread with them. Whole-grain bread, which contains whole grains of various cereals, is also a good source of resistant starches.
Persistent starches are also formed during cooking, especially when potatoes or rice are boiled. When these foods cool down, stable starches are formed and remain when they are heated. It is therefore possible to use already cooked potatoes or rice to obtain the necessary dose of stable starch.
Fermentable fiber is an important source of prebiotics, a type of dietary fiber that is not digested by the body but feeds beneficial bacteria in the gut. On this list, you’ll find many foods rich in such fiber.
Among vegetables, onions (garlic, leeks, onions, green onions, shallots), crucifers (cauliflower, savoy cabbage, cabbage, cabbage, mustard, greens), roots and tubers (topinambur, beets, burdock, cassava, chicory and dandelion roots, jicama, potato starch, sweet potatoes, taro, yacon, yams). Other fermentable vegetables include artichoke, asparagus, bamboo shoots, zucchini flour, celery, dandelion, green peas, mushrooms and spinach.
Among fruits, apples, bananas, some berries (blackberries, wild blueberries, goji), grapefruit, guava, kiwi, pears, persimmons, pomegranate, stone fruits (apricots, peaches, dark plums, nectarines), seedless watermelon and most dried fruits are also rich in fermentable fiber, although you should be careful about the amount of sugar consumed.
Grains and pseudo grains include amaranth, barley, buckwheat, corn, couscous, fricassee, oats, brown rice, rye, spelt and whole wheat, but be aware of arsenic in brown rice.
Raw nuts and seeds, including almonds, cashews, chestnuts, flaxseeds, hazelnuts and pistachios with peels, are also rich in fermentable fiber. Walnuts and pecans also contain polyphenols, which are thought to act as prebiotics. At the same time, they are also rich in fatty acids, vitamins and minerals.
Examining the Daily Intake of Fermentable Fiber and Resistant Starch
Although fiber has long been studied and recognized as an important element of a healthy diet, information about recommended daily intake rates for fermentable fiber remains unclear. Unlike resistant starches, for which a daily intake of 15 to 20 grams is recommended, there is no clear recommendation for fermentable fiber.
Although there are many foods that contain fiber, dietary recommendations usually boil down to general recommendations for fiber intake in general. For example, 25 grams of fiber per day is recommended for women and 38 grams for men.
However, experts are still working to establish more precise recommendations for fermentable fiber intake because of its importance to gut health and metabolism. At this time, individual needs and common sense recommendations should be considered when formulating one’s diet.
Why Can a Keto Diet Lead to an Imbalance of Gut Microflora?
Indeed, fiber is an important component of a healthy diet because it helps to improve digestion and reduce the risk of various diseases, including colon cancer, diabetes and obesity. Unfortunately, most of the foods we eat these days are highly refined and lack this important nutrient.
In this context, we should pay attention to the keto diet and its potential negative effect on the intestinal microflora. Many people who try the keto diet complain of intestinal problems, including constipation. This raises an important question: while the keto diet may lead to weight loss and other benefits, it can also destroy normal gut microflora, leading to additional health problems.
The keto diet has become very popular lately. It is based on a high fat intake, a moderate amount of protein, and extremely low carbohydrates. The purpose of this diet is to put the body into a state of ketosis, in which the body begins to use fats as the main source of energy rather than carbohydrates.
Although the keto diet can help people lose weight and improve their metabolism, it can also cause some health problems, especially concerning the gut. Fiber plays an important role in maintaining healthy gut microflora, which is the foundation of our immune system and digestive system. If a keto diet does not contain enough fiber, it can lead to imbalances in the intestinal microflora and lead to constipation and other digestive problems.
Thus, when choosing a diet, you need to consider its potential negative health effects. At the same time, you should pay attention to proper nutrition by including more fruits, vegetables and other sources of fiber in your diet. Such a diet will not only help maintain a healthy gut microflora, but will also lead to better overall health and well-being.
Fiber in Supplements: A Simple Way to Improve Digestion
Of course, it is possible to get fiber in the form of supplements. However, it should be noted that fiber is quite varied and eating a variety of fruits and vegetables is required to get the full range of fiber a person needs. At the same time, many modern dietary supplements are a rather one-sided product.
Some, for example, offer only fiber consisting of undigested nonfermentable fiber, while others offer only stable starches, without considering that viscous soluble fiber is also important. Consequently, we are talking about separate categories of fiber, and it is necessary to consume foods rich in a variety of types of fiber for a complete diet.
When Should I Expect Results from Adding Fiber to My Diet for My Gut Microflora?
Another important thing to consider when planning your diet and using supplements is the time it takes for your dietary changes to produce results. If you decide to change your diet and start consuming more fiber, don’t expect an instant change. It takes some time for beneficial health effects to occur.
It’s important to understand that increasing the amount of fiber in your diet can have positive effects on your gut microbiome, which in turn is associated with various beneficial health effects. However, it takes time for the microflora to multiply well and start producing its beneficial products. Therefore, if you decide to engage in a proper diet and increase the amount of fiber in your diet, do not expect instant results. Give your body time to adjust and take care of your health on an ongoing basis.
Conclusion
In conclusion, gut microflora is a key element in keeping our bodies healthy. Its composition and function affect many of our body systems, including the digestive, immune and nervous systems. A lot of research has shown that imbalances in the gut microbiome can lead to a number of diseases, such as diabetes, obesity, chronic inflammatory bowel disease and even some types of cancer.
To keep your gut microflora healthy, it’s important to eat a healthy diet, eat enough fermentable fiber and resistant starches, and limit your intake of animal fats and simple carbohydrates. In addition, taking probiotics and prebiotics can help restore and maintain healthy gut microflora.