10 foods with probiotics and prebiotics beneficial for the intestinal microbiota

What is the bacterial flora? The bacterial flora or intestinal microbiota is made up of beneficial living microorganisms that we have in our intestines (although we also have bacterial flora in other parts of the body). We can have more than 400 different species of bacteria in the bacterial flora.

If our bacterial flora is not in good health, we will be much more likely to get sick, suffer from allergies, overweight, obesity, celiac disease, high cholesterol, autoimmune diseases, digestive and hormonal problems, etc. Not surprisingly, the gut is called ” the second brain .” For people with digestive diseases, taking care of the bacterial flora is very important.

The intestinal microbiota plays a fundamental role so that we have good defenses and our immune system can function properly. To maintain a healthy bacterial flora, we must include foods that contain probiotics and prebiotics in our regular diet.

What are probiotics and prebiotics?

The probiotics are beneficial microorganisms (among them are the lactobacilli and bifidobacteria ) that live in our intestines, but also can incorporate into our diet including fermented foods containing probiotics such as kefir or sauerkraut. These microorganisms are essential for our digestive system: they help digest food, absorb nutrients, but also eliminate microorganisms that are pathogens and can cause diseases.

The prebiotics are substances in some foods (such as inulin ) which serve as food for bacteria, therefore, increase the growth and proliferation of bacterial flora and contribute to improving the absorption of essential nutrients such as minerals and vitamins .

In the digestive system, the bacterial flora is mainly concentrated in the small intestine (divided into 3 parts: duodenum with the lowest concentration of microbiota, jejunum and ileum with the highest concentration of microbiota) and large intestine (in the colon we find the vast majority of the microorganisms that form the bacterial flora).

Include in your diet foods with probiotics and prebiotics to take care of the microflora of your intestine, you find them in the following foods.

10 beneficial foods for bacterial flora

1.- Kefir

Also known in some places by other names like Bulgarians or Tibicos. Kefir is a fermented drink, a probiotic with a high content of enzymes and beneficial bacteria. Learn how to make kefir and how to make coconut water kefir .

2.- Sauerkraut

Or fermented cabbage, it gives us good amounts of probiotics. Sauerkraut that is sold commercially is pasteurized, which means that the vast majority of beneficial bacteria have been killed. Check out this recipe to make sauerkraut or sauerkraut at home .

3.- Artichokes or artichokes

These vegetables contain prebiotics that “feed” the beneficial bacteria that are part of the bacterial flora. In particular, the Jerusalem artichoke or Pataca has a higher inulin content, being richer in prebiotics than conventional artichokes.

4.- Kombucha

It is a fermented tea with a probiotic effect that improves our immune system. In addition, kombucha is a drink rich in vitamins and minerals. Take it from time to time to improve your gut microbiota.

5.- Chicory root

In addition to being able to use this medicinal plant for different home remedies that help us take care of our health in a natural way, due to its high inulin content we can use the chicory root in infusions, soups or salads to “feed” the microorganisms beneficial living of the intestine due to its prebiotic action.

6.- Kimchi

They are fermented from Korean cuisine. Different vegetables such as carrots, cabbages, cucumbers, radishes, mustard greens or chives can be fermented. Kimchi has a very beneficial probiotic effect.

7.- Leek or garlic porro

Another food that provides us with good amounts of prebiotics by containing inulin. They can be included in purees, soups or creams taking care not to burn them or overcook them.

8.- Miso

Miso is a paste made from fermented soy, barley, rice, or wheat. Miso has probiotic action and to take advantage of it it should be added to soups or stews once we have already turned off the heat (high temperatures can reduce its action).

9.- Garlic

It is a medicinal food that also provides us with inulin, so it has a very beneficial prebiotic effect to stimulate the growth of the microbiota. You can include it in your meals (preferably fresh).

10.- Rejuvelac

It is a drink with probiotic action, since it is prepared by fermenting grains of wheat, barley, rye or millet. This drink is rich in very beneficial enzymes and bacteria that improve digestion, our bacterial flora and overall health. Learn how to make rejuvelac at home.

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