Just take a look at social media or supermarket shelves to see endless products that promise to improve your health. health intestinal.
It seems like everyone is talking about taking care of their microbiome—the trillions of microorganisms that live in our digestive system and influence everything from digestion and immunity to mood and sleep.
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Gut health is all about having the right mix of bacteria and enough fiber to keep everything working properly and your body feeling great.
The key to keeping microbes healthy is feeding them right, and maintaining a healthy gut microbiota is easier than you think.
Instead of resorting to expensive probiotic supplements or snacks, I recommend making these five simple changes to your diet to give your microbiota a boost.
- Swap the fries for popcorn. Popcorn is a whole grain, so it’s packed with fiber that feeds the beneficial bacteria in your gut; Plus, they are lighter and much less processed than a bag of chips.
- Swap sweets for dried fruit. If you love sweets, this change may be difficult, but dried apricots, raisins or dates can satisfy your craving while providing fiber, vitamins and natural sugars that your gut and energy levels will appreciate.
- Add lentils or chickpeas to your bolognese. Legumes are full of prebiotic fiber, which feeds your gut microbiota, and can bulk up your plate, allowing you to eat more, as well as adding texture and plant protein. It’s a great way to eat less meat without feeling like you’re missing out.
- Swap flavored nuts for natural ones. Flavored nuts are usually loaded with salt and sugar, while natural nuts provide you with healthy fats and fiber without additives that your intestine could avoid.
- Swap the ice cream for frozen berries with kefir. Ice cream may be delicious, but frozen berries with kefir (a fermented dairy drink with a touch of acidity) provide natural sweetness, antioxidants and live cultures that can help your gut microbiota stay healthy.
Of course, there are many other foods you can eat to improve your gut health, such as drinking kombucha or eating fermented foods like kimchi or sauerkraut, but you don’t need to focus too much on it.
The most important thing for your gut and overall health is to consume a variety of fiber-rich whole foods, such as fruits and vegetables.
And as for supplements and probiotics, my advice is the same: there is no evidence that they do you any good, and products like probiotic drinks and powders that promise miraculous results can cost hundreds of dollars, which I consider a waste of money.