How to rebuild your intestinal flora?
Do you have problems with your intestinal flora? As you can imagine, the intestinal flora is linked to the intestines. These are actually the good bacteria present in our intestines. Also known as the microbiota, the intestinal flora acts on the digestive system and participates in the body’s immune defense.
If this intestinal flora is unbalanced, several health problems can arise. Wondering how to have a good intestinal flora? Here are 10 tips for having a good intestinal flora.
1. Improve your diet for a good intestinal flora
To maintain a good intestinal flora, it must be well nourished. Choose fresh and unprocessed foods as much as possible, increase the amount of fruits and vegetables, opt for quality lean meats and dairy products without too much fat.
Don’t forget that the ideal plate contains foods from all 4 food groups!
2. Eat fiber for better intestinal flora
Dietary fibers not only help with intestinal transit, they help maintain a healthy intestinal flora. Here are some fiber-rich foods to rebuild your intestinal flora:
- Whole grain cereals
- Vegetables, especially those from the cruciferous family
- Fruits, fresh and dried, including apricot
- Legumes: peas, beans, etc.
- Nuts and seeds
If you are looking for tips for a natural bowel purge, then come and read these tips: Grandmother’s remedy to cleanse the intestines.
3. Choose organic vegetables for a good intestinal flora
Several food specialists recommend choosing organic vegetables in order to maintain a good intestinal flora. The same goes for fruits and cereals, and even for meats and fish!
Although these products may be more expensive, they provide you with healthy nutrition without the addition of harmful chemicals.
4. Consume probiotics to replenish your intestinal flora
Nowadays, probiotics are often added to various products. We need only think of several brands of yogurt and certain drinks. Probiotics are essential for a good maintenance of its intestinal flora.
Probiotics are strongly recommended to replenish your intestinal flora after a gastro, for example.
Probiotics are good allies against diarrhea but also several other foods. Come quickly read this article: What to eat in case of diarrhea?
5. Prebiotics for the reconstitution of the intestinal flora
Prebiotics are carbohydrates that serve to nourish the intestinal flora. It goes without saying that their role is essential in maintaining intestinal health! They are found in certain foods, including whole grains, artichokes, bananas and garlic, but also in fermented dairy products such as kefir.
6. Make homemade kefir to replenish the intestinal flora
Kefir is a fermented drink that offers several benefits for the health of the intestines, but also for the immune system. Although it is available in grocery stores, it is quite possible to make it at home with only two ingredients:
- 30 grams of kefir grains
- 1 liter of organic milk (cow, goat, or other)
Pour the milk into a large bowl, and rinse the grains with lukewarm water before incorporating them into the milk. Cover the bowl with a cloth or cheesecloth, and leave to ferment at room temperature for 24 to 48 hours. Filter, and pour your kefir into a bottle that you will keep in the fridge. Save the grains you have dried for future use.
10 Tips also offers several ideas for detoxifying your body in this article: Make detox juices.
7. Cod liver oil for good intestinal flora
Cod liver oil is beneficial for the intestinal flora. Without forgetting that it is rich in vitamins A and D, as well as in Omega 3. It is also known for its taste which repels more than one, but fortunately, it can be obtained in the form of capsules, which limits exposure to its unpleasant flavor.
A little natural trick to help your intestines feel better, while improving your general health.
8. Natural supplements to maintain intestinal flora
Several natural products to maintain a healthy intestinal flora are available in stores. These come in handy for those who don’t always have an optimal diet, who are on antibiotics, or those recovering from bowel disease. Among these supplements, we find pre and probiotics, fiber (psyllium), and even artichoke in tablets or syrup.
Have you chosen to consume your fiber in the form of powder or psyllium tablets? Make sure you drink enough water! In fact, if you don’t drink enough, you could make your constipation worse.
9. Eat prunes for a good intestinal flora
Prunes and prune juice are excellent for intestinal health. In addition, they will be very useful if you suffer from constipation! The same goes for dried apricots which make a very good snack.
Do you find the prunes or apricots too dry? Let them soak for a few minutes in hot water to soften them. And why not bake healthy muffins with whole grain flour and dried fruit? A great snack that will help you have a good intestinal flora!
10. Avoid sugar for a healthy gut flora
Sugar should be reduced as much as possible to prevent it from weakening your intestinal flora. Indeed, it can cause a slowing down of intestinal transit time, modify the intestinal microbiome, and also modify the intestinal mucosa which plays an essential role in the barrier function of our intestine.
Looking for similar tricks for your liver? This article will please you: cleanse your liver naturally.