Probiotics can help you lose weight and feel better. Here’s how!
The bacterial intestinal microflora in our body is very important. It has nutritional purposes, improves immunity, and helps us remove toxins from our body.
If your intestinal microflora is disturbed, you may notice the following symptoms:
– abdominal pain and bloating
– diarrhea or constipation
– skin problems (most often on the face)
– disorders of the immune system (celiac disease, other food intolerances, or rheumatoid arthritis)
– continuous intimate infections
– chronic diseases of the liver, kidneys, skin, and respiratory system
– reduced immunity
– digestive system problems (heartburn, nausea, vomiting, lack of appetite)
The good news is that you can try to rebuild your intestinal microflora at home. All you have to do is regularly eat products that support the multiplication of good bacteria in the digestive system.
- Naturally fermented food
Probiotics live in an acidic environment. By eating naturally fermented foods, which are acidic in nature (it is the organic acids that cause the sour taste), we help the probiotics properly function. Pickled products contain microorganisms that inhibit pathogenic bacteria and thereby, create conditions conducive to the flourishing of beneficial intestinal flora.
However, the intake of too much salt and sugar will adversely affect the reconstruction process. It is good to avoid foods that fall into this category.
- Sea algae
Seaweed digestive accelerates the growth of bacteria in the gut, promotes purification and detoxification, stimulates the digestive system, and supports the metabolic functions of the liver. Regular intake of seaweed also promotes the absorption of nutrients from food.
Sea algae contain many minerals, such as magnesium, zinc, calcium, potassium, iron, fluorine, phosphorus, and copper, that are present in the water. They also contain large amounts of iodine and protein. This combination allows our body to absorb these minerals easily during the digestion process.
You can order algae in a salad at a sushi restaurant or buy it at a health food store. This product is also available in the form of tablets or powder. Before buying, remember to check the credibility of the product.
- Apple cider vinegar
Hydrochloric acid, along with other enzymes, helps to digest protein and prepares other nutrients like carbohydrates and fats for further digestion. Apple cider vinegar contributes to the formation of hydrochloric acid, which makes the digestive system work more efficiently. It also has a positive effect on metabolism and proper weight maintenance.
In addition, the acidic nature of apple cider vinegar helps kill harmful bacteria in the digestive tract and restores the pH level of the stomach to normal. Probiotics and amino acids in apple cider vinegar have a soothing effect on reflux and irritable bowel syndrome and help relieve symptoms such as gas, flatulence, and belching.
According to recent studies, adding mango to your daily diet can improve intestinal health while helping to reduce body fat and control blood sugar levels.
Mangoes contain polyphenols, which in combination with fiber, is extremely effective in the fight against constipation and intestinal inflammation.
Kombucha is a sweet and sour effervescent drink made by fermenting tea and sugar with a tea mushroom otherwise known as Japanese mushroom. The Japanese mushroom is a collection of various types of microorganisms such as bacteria and yeast.
Kombucha is a rich source of probiotics for our intestines. This drink can help you control your body weight and take care of your intestinal health.
Kefir is a fizzy drink with high nutritional properties and is made by fermenting milk. It contains many different probiotic bacteria. It is easily digestible and helps clean the body by accelerating intestinal peristalsis.
The friendly lactic bacteria contained in the kefir support colonization of the intestines by these bacteria, displacing pathogenic flora. It has been found to contain approximately 30 strains of microorganisms, including bacterial strains such as Lactobacillus Brevis, Casei, Plantarum, Streptococcus Cremoris, Lactis, and yeasts of the Saccharomyces genus.
- Vegetable yogurt
You do not have to give up the good probiotic bacteria when you give up milk products. These bacteria are also found in vegetable yogurts made from soy milk, rice, almond milk, or cashew nuts. Always check the label before you buy yogurt. Choose yogurts that contain the least added sugar.
- Garlic and onion
Raw garlic and onions are a great source of prebiotics. Prebiotics feed existing bacterial flora in the gut, so do not be afraid to eat these vegetables. The best way to eat raw garlic is to crush it and mix it with yogurt or kefir. You can also add it to a salad dressing.
- Fiber-rich diet
Fiber prevents constipation, hemorrhoids, and gastrointestinal diseases. It is also responsible for proper intestinal peristalsis. A fiber-rich diet will help you prevent cardiovascular diseases, diabetes, and weight gain.
Do not hesitate to include foods such as apples, raspberries, plums, almonds, artichokes, green peas, legumes, spinach, and kale in your diet regularly.
- Bone broth
Bone broth is prepared from bones and marrow of poultry or beef. It is produced by slow cooking for 24-72 hours. During this process, all minerals and amino acids from the bones seep into the broth, which makes it one of the most nutritious foods ever. It used by dieticians for the treatment of irritable bowel syndrome, leaking intestines, food intolerances, and many other ailments. The L-glutamine in the broth contributes to the healing process and seals the entire intestinal surface.
- Coconut oil
Coconut oil has antiviral, antimicrobial, antibacterial, and antifungal properties. It has fatty acids such as lauric and caprylic acid, which can destroy harmful yeast and bacteria while restoring the appropriate pH level in the stomach.
While it may be more expensive, always buy natural, unprocessed coconut oil from a known source.
- Products containing Omega-3 fatty acids
They have strong anti-inflammatory properties, which is why this product is successfully used in the prevention of intestinal inflammation (read here: Omega-3 Fatty Acids – Everything You Need to Know)
Miso, thanks to the fermentation process, contains lactic bacteria, enzymes, vitamins (K, D, and B), minerals (phosphorus, iron, calcium, potassium, manganese, and zinc), linolenic acid, lecithin, amino acids, and a wholesome protein. Miso has both nutritional and healing benefits, making it an excellent prebiotic product.
Kvass is a bacteria-rich probiotic drink made by fermenting rye bread. Drinking it regularly will keep the intestines healthy, which in turn, will keep the whole body healthy.
In addition to the products mentioned in this article, your diet may also include prebiotics, which you can buy at the pharmacy. Prebiotics are substances that stimulate the development and activity of the normal intestinal flora, thus benefiting the body.
Probiotics (from the Greek word “pro bios,” which means “for life”) are also known as functional foods. They include orally selected bacterial cultures or yeast, such as lactic acid bacteria (Lactobacillus), which help maintain the proper functioning of the digestive tract and the immune system.
Prebiotics stimulate the development and activity of the normal intestinal flora (including those of the genus Lactobacillus and Bifidobacterium) and support the immune system.
Synbiotics are a combination of probiotics and prebiotics. The prebiotic component stimulates the probiotic component, e.g., the prebiotic oligofructose stimulates the multiplication of bacteria belonging to the Bifidobacterium genus in the gastrointestinal tract.
Check also: Natural Antibiotics