Plant-based products and intestinal health

Did you know that the human body is kolonizuoja 39 trillion microorganisms? Mainly bacteria, most of which live in our digestive tract, in the large intestine, and is commonly known as intestinal microflora OR microbiota.

These microorganisms perform a multitude of useful functions for humans – they protect against harmful poveiko bacteria, participate in the production of vitamin B12, biotin and vitamin K2, contribute to the digestive process and metabolism of food substances. Intestinal microflora also affects our mood, energy, memory, hormones and even the immune system. When the microbiota is balanced and varied we are healthy, in a good mood and have a lot of energy, while the onset of bacterial imbalances carries the risk of an increase in certain diseases such as inflammatory bowel disease, diabetes, obesity, metabolic syndrome or even the development of cancer.

In other words, human physical and emotional health depends on the condition and composition of our gut microbiota. Research shows that the plant diversity of products AND the main condition for gastrointestinal microorganisms to thrive. Like many of the different plant products we add to your routine diet, the more diverse the good bacteria your gut needs, the better their activity and that of your body.

Plant products benefit from the diversity in our bodies

So why are herbal products so valuable for disorders of the intestinal microflora? Unlike products of animal origin, they are rich in microbiota particularly useful in fibre, prebiotics and probiotics.

Probiotics they are living organisms, called good aspects of bacteria. Probiotics are considered bifidobacteria, laktobakterijos, propionobakterijos and other bacteria present in the human intestine. Of course, probiotics are obtained with a can of sauerkraut, cucumbers and other fermented vegetables, cabbage korėjietiškų Kimchi, sourdough bread, kombuča and kefyro, cottage cheese, milk and other similar natural products.

Prebiotics – these vegetable carbohydrates in the human organism are neįsisavina. Prebiotikai is the nutrient of the good bacteria of the intestine, helping them to quickly establish themselves in the intestine and creating a favorable environment for their reproduction. In order for our good bacteria to stay active and happy, it is important to ensure that your daily diet does not contain missing vegetables, foods rich in skaidulomis and prebiotics.

Mikrobiotai especially useful for soluble fibers (ty prebiotikų species), which are not digestible in the small intestine compared to other nutrients. It reaches the storąją tube almost intact. There, a certain type of beneficial intestinal bacteria begins to ferment. This fermentation process produces short chain fatty acid (TGRR), such as acetate, propionate and butyrate, which have a positive impact on human health.

• A healthy intestinal environment. Short-chain fatty acids serve as an energy source for colon cells, help regulate intestinal pH, and maintain the growth and activity of beneficial intestinal bacteria. For example, butyrate is associated with priešuždegiminiu and has a protective effect on the mucous membranes of the colon, it can reduce the risk of colorectal cancer. TGRR also lowers cholesterol, because it regulates its metabolism.
• Microbiome diversity. A diet rich in soluble fiber can increase the abundance and diversity of good gut bacteria. The more diverse the microbiota, the healthier it is and the greater the benefit for the man himself.
• Regulation of the immune system. Soluble fiber gut bacteria can influence the immune response and help maintain the balance of the immune system.
• The sugar content of blood regulation. Soluble fiber can slow the digestion and absorption of carbohydrates, which can help regulate blood sugar levels. Additionally, food rich in soluble fiber, usually sotesnis, can help control appetite and manage weight changes.

In summary we can say that the relationship between soluble fiber and the intestinal microbiota is symbiotinis: soluble fiber nourishes the beneficial intestinal bacteria and in return these bacteria help digest and ferment like soluble fibre, producing compounds that support intestinal health and general well-being.

What foods are rich in fibre?

Choose whole grains and groats (grikius, barley, guinea fowl, quinoa or perlinį kuskusą), beans, lentils, chickpeas, as well as colorful cooked and raw (untreated) vegetables: brokolius, courgettes, kalafijorus, peppers or pumpkin. Add green leafy vegetables, such as spinach or kale leaves, parsley, coriander and mint leaves to your daily nutritional diet. not to forget the garlic, red onion and couples. Add skaidulomis body while enjoying a variety of fruits, including apples, pears, oranges, bananas and berries, as well as nuts and seeds: sunflower, chia seeds, flaxseeds, almonds, graikiniais and pekanų nuts.

Weekly diet – 30 different herbal products

Research shows that to ensure optimal intestinal activity and good bacteria during the week we should consume 30 different plant products. It may seem like a lot, but here we are not just talking about the usual fruits and vegetables, but also nuts, seeds, beans, grains, herbs and spices. No specifics have been deleted, e.g. And how much is it necessary to eat these herbal products that would be good for the body – even a spoonful of sunflower seeds or a few leaves of parsley is calculated up to the goal of thirty plants per week.

Interestingly, red, green, and yellow peppers are counted as three different vegetables. This is because the different color indicates different types of polyphenols – antioxidant properties with the meaning of materials, workers, different intestinal microbial strains and therefore perteikiančias different positive health effects. So, try choosing different colored fruits and vegetables!

Tips for including more plant-based products in your daily diet

1. Mash. Excellent dish, which helps to consume more whole grains and whole grains, for example. If you want a dessert, you can make košę with flavored oats and banana, fresh berries, nut butter and seeds, and if you want sūriau – buckwheat, barley or guinea fowl semolina topped with žolelėm, fried vegetables and eggs is also a great option.
2. Salad. Add avinžirniais, lentils or other filling to the cabbage leaf, arugula, spinach, sultenių or iceberg salad. Add the avocado, tofu, toasted seeds and nuts with the olive oil, lemon and honey sauce. Apple, pear or pomegranate sėklytės can also be very tasty lettuces thanks to the gift of delicious traškėsio and sweetness. Don’t forget seasonal vegetables – radishes, tomatoes and cucumbers, and herbs – dill, parsley and coriander.
3. Protein cocktails. This is a great option for people who eat fewer fruits and vegetables to include these plant groups in their diet. In the production of protein shakes, the flavor combinations of options are practically limitless – starting from coconut water, almonds, oats or coconut milk, pasaldinkite bananu or berries, and for sočiau and even maistingiau – add oats and a spoonful of chia seeds, flaxseeds, walnuts or coconut flakes. By adding a handful of spinach or a cabbage leaf, the flavor of the whole will not be noticeable, but the dose of vitamins, minerals and fiber will be guaranteed. You can use animal protein powder, whey protein or vegetable protein – izoliatą pea, brown rice or hemp protein.