Did you know that trillions of microorganisms live within our gut , playing fundamental roles in our health? This community is known as the gut microbiota (or gut flora) and directly influences processes such as digestion, nutrient absorption, disease defense, and even emotional balance.
When this microbiota is balanced, our bodies function better. However, factors such as poor diet, stress, use of (specific) medications, and a sedentary lifestyle can negatively affect this balance.
According to the World Health Organization (WHO), maintaining a healthy microbiota is essential not only for digestion, but also for the proper functioning of the immune system and even mental health.
But how do you take care of your gut health? Diet is one of the key strategies! So, we've selected 7 foods that help strengthen your gut flora.
7 foods that are good for your intestines
Coconut:
Coconut is a great source of insoluble fiber , which helps with stool formation and proper bowel function. It also contains good fats that promote intestinal health.
Suggested consumption: 2 tablespoons of fresh pulp or use in recipes such as smoothies, cakes and yogurts.
Cupuaçu:
Rich in insoluble fiber, cupuaçu promotes intestinal transit and contributes to microbiota diversity. It's also a source of antioxidant compounds.
Suggested consumption: 1/2 cup of pulp, which can be used in juices, desserts or bowls.
Soursop:
Soursop is a fruit rich in insoluble fiber that helps improve digestion and promotes greater satiety. This can also contribute to weight control and intestinal balance.
Suggested consumption: 1 medium slice, consumed fresh or in juices.
Açaí:
The açaí is composed mainly of insoluble fibers.
Serving suggestion: 1 small bowl (100g) without added sugar
Dark green vegetables:
They are rich in fiber and bioactive compounds that feed the beneficial bacteria in the gut, in addition to providing antioxidants and essential micronutrients.
Foods rich in resistant starch:
Resistant starch works as a prebiotic, meaning it serves as food for the good bacteria in the intestine, stimulating their growth and strengthening the intestinal flora.
Natural yogurt and kefir:
They are sources of probiotics, that is, they contain live microorganisms that, when ingested in adequate quantities, provide benefits to intestinal health.
How important are fibers?
Dietary fiber is essential for intestinal health because:
They help to form and increase the volume of the fecal bolus;
They facilitate intestinal transit, preventing constipation;
Serve as food for beneficial bacteria (prebiotic action);
They help control blood glucose and cholesterol;
- They contribute to greater satiety, helping with weight control.
What is the fiber recommendation?
According to the World Health Organization (WHO) , the daily fiber recommendation for adults is 25 to 30 grams , preferably obtained through the consumption of natural foods, such as fruits, vegetables, legumes, whole grains and cereals.
Taking care of your gut health means taking care of your body as a whole! Including foods rich in fiber, probiotics, and bioactive compounds in your routine is one of the main ways to maintain a balanced gut flora.
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Author
Natalia Mozzelli