WHAT TO EAT FOR A HEALTHY INTESTINAL FLORA?
As the research proves how important the bacteria in the intestines are in terms of general health, the number of articles expressing claims about which foods will positively affect the intestinal microbiome increases. What does scientific research show?
Research shows that the sum of bacteria, also referred to as intestinal microbiomas, affects many things from mental health to obesity and cardiovascular health. Experts see different types of bacteria in the intestines as synonymous with being healthy. Because these bacteria help us produce the nutrients and the necessary substances that our cells cannot produce. Therefore, it is important to feed our microbes on a diet that includes different varieties and to create a suitable environment for them.
Although there is not much data in scientific research to prove the direct relationship between food and intestinal flora, diet expert Professor Kevin Whelan at Kings College University in London; He thinks that there is a certain clarity about the extent to which some methods affect bowel health. Here are these four methods and expert opinions about them…
PROBIOTICS
Consuming foods or supplements containing probiotic bacteria (beneficial bacteria). These bacteria are thought to contribute to a healthy intestinal flora. Bifidobacteria and lactobacilli in yogurt.
The number of these bacteria in our intestines will increase when we eat yogurt, but the number of beneficial bacteria in the intestines alone does not solve the problem. Bacteria need to be more in variety. Professor Whelan; he says that every human being has thousands of different types of bacteria, only 150-250 species in our intestines, and so on: There is less variety in the intestinal microbiome of people with a particular disease. This number is close to 150 rather than 250.
Conclusion: Adding a few more bacteria to your microbiome through probiotics will not contribute much to bowel health.
prebiotics
Prebiotics are food sources of probiotic bacteria. Human digests these molecules without digesting them into the intestines. In most studies of prebiotics, humans are given carbohydrates that only feed those species to ensure the growth of certain types of bacteria.
Taking probiotics is like sowing seeds, while taking prebiotics is like giving the nutrients that the seed needs, but taking prebiotics alone is not as effective as taking probiotics, but the effect of taking prebiotics is limited.
Conclusion: Prebiotics do not increase the variety of microbiomas, but only increase the number of certain bacteria.
PROBIOTIC + PREBIOTIC
Microbiome diversity is not something that can be provided with a handful of nutritional supplements, but we can contribute to this diversity by concentrating on what we eat. Imagine that you eat similar foods every day for breakfast, lunch and dinner, and you repeat this for 365 days. If your diet includes plenty of vegetables and fruits as well as other healthy nutrients, it is important for the diversity of the intestinal microbioma that the same things are not eaten continuously and are diversified with different foods.
Whelan offers: "Diversity in the diet requires that the same foods are not consumed all the time. For example, if you eat regular fish, this is not always a salmon. You should eat whole grains regularly, but this is not always a whole wheat bread."
Conclusion: The data on the effectiveness of certain foods is always questionable, but a healthy diet with more varieties will provide such a diverse and healthy microbiome. Experts say that consuming as many different types of food as possible is the right thing to do in terms of the variety of intestinal microbiomes.
FERMENTED FOOD
Research points to the benefits of traditionally produced fermented foods for thousands of years, such as kefir and kombu tea. The effect of these nutrients is also of particular interest in the "psychobiotic" field. Some types of bacteria are thought to have a positive effect on mental health. There are studies showing that low levels of cortisol hormone, which is known as an indicator of stress, in consumers of fermented dairy products. Although these studies are promising, clinical trials with smaller and larger groups are still needed.
In addition, many factors need to think together. For example, just because fermented foods are good, it doesn't help. In addition to healthy and balanced nutrition, lifestyle, medications, stress level and genetic factors are effective in determining bowel health.
Whelan also complained of recent interest in fermented foods, saying that there is not enough data to change the microbiome of such foods.
Conclusion: Fermented foods can contribute to the increase of microbiome diversity, but there is not enough research to make a definitive judgment yet. Experts should be suspicious of any food that is claimed to be beneficial for intestinal health, because scientific research has never come up with such definite conclusions.
It is too early to talk about the existence of an optimal diet that will contribute to intestinal health. However, we can say that the cornerstones of the diet that will provide a healthy microbiome are certain. Probiotic and prebiotic supplements may work to some extent, but perhaps the best thing to do is to change your routine diet and try something new.
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