Good for the microbiome, choose fermented foods rich in fiber
According to nutritionist Roxana Ehsani, RD, Institute of Nutrition and Metabolism Boston (USA): A healthy gut microbiome that helps control inflammation, improve digestion and even positively affect mood.
In the group of foods that are good for the intestines, yogurt is a popular choice thanks to the beneficial bacteria Lactobacillus and Bifidobacterium that help reduce bloating and improve digestion. Kefir, a form of fermented milk, provides more probiotics and contains nutrients such as calcium, magnesium, vitamin B12, helping to increase resistance.
In addition, mustard and kimchi dishes are fermented foods that provide natural sources of bacteria and antioxidants, contributing to reducing inflammation and increasing nutrient absorption.
Fruits and vegetables rich in fiber such as apples, bananas, asparagus, broccoli also play a role as prebiotics, feeding beneficial bacteria, supporting stable bowel movements and protecting the intestinal lining.
Be careful with processed foods and alcoholic beverages
Conversely, some foods can damage the intestines if consumed regularly. Processed foods are rich in additives and refined sugar that can disrupt the balance of the microbiome, causing inflammation and digestive disorders. Artificial sweeteners are popular in dietary soft drinks, proven to change the structure of gut bacteria, negatively affecting glucose metabolism.
Fried foods, red meat or processed meats tend to cause inflammation, while alcohol consumption in excess can damage the intestinal lining and reduce probiotics, leading to "intestinal failure".
Keeping your gut healthy starts with small choices every day: prioritize natural foods, limit processed foods, and maintain a balanced lifestyle.
