While a strong immune system is a must against the epidemic disease of the century, Covid-19, did you know that immunity starts in our intestines? Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Ezgi Hazal Çelik said, “For a strong immune system, the digestive system mycobiota, which is our body’s first line of defense against harmful microorganisms from the outside, plays an important role. 95 percent of the microorganisms in our body live in our intestines and 70 percent of our immune system cells are located in our intestines. Factors such as inactivity, unhealthy eating habits, and stress that directly affect the immune system cause a decrease in gut-friendly bacteria and an increase in harmful bacteria, thus weakening our immune system. This situation paves the way for the emergence of many diseases. Intestinal health is very important for a strong immune system, and the balance of microorganisms living in the intestine is very important for a strong intestinal health. says. Stating that the microbiota is a structure that can be changed and intervened, Nutrition and Dietetic Specialist Ezgi Hazal Çelik emphasized that some foods benefit the increase of gut-friendly bacteria in the microbiota, explained these 10 foods, and made important warnings and suggestions.
Kefir
Consumption of products containing beneficial probiotic bacteria such as kefir prevents the reabsorption of toxic substances by regulating the intestinal microbiota. You can consume 1 glass (approximately 200 ml) of unsweetened kefir per day. If you are experiencing gas and bloating problems, you can try lactose-free kefir.
Yogurt
Although its probiotic capacity is variable, yogurt, which is a fermented food like kefir, improves digestive health and supports immunity by regulating the intestinal microbiota. If you are not allergic to dairy products, do not forget to consume 2 bowls of yogurt a day.
probiotic sauerkraut
While probiotic (fermented) sauerkraut protects the intestinal microbiota thanks to the beneficial bacteria it contains, it accelerates the passage of stool through the intestine with its high fiber content and supports a healthy digestive system. Fermented pickles are rich in vitamin K2 and people who use blood thinners should definitely consult a specialist about the amount and frequency of consumption.
Artichoke
Artichoke is a good source of nutrients for the microorganisms living in our intestines with its high fiber structure along with many vitamins and minerals it contains and is very important in maintaining intestinal health. It regulates the movements in the digestive system, increases the stool volume and ensures the removal of toxic elements that cling to the intestinal wall.
chicory root
Nutrition and Diet Specialist Ezgi Hazal Çelik “Chicory root; It contains a high amount of inulin, which passes into the large intestine without being digested in the small intestine and is a food source for the bacteria living there. In this way, it is among the rich sources of prebiotics. By including chicory root in your dietary habits, you can provide nutrients to the beneficial bacteria in your gut microbiota and support their increase.” says.
Apple
Apple is a food rich in soluble fiber. In this way, it contributes to the regulation of bowel movements and supports healthy intestinal microbiota. When the apple, which has a high fiber content, is consumed with the peel, the fiber content increases. You can add 1 apple per day to your daily diet plan.
Dry beans
Foods such as chickpeas, beans and lentils increase bowel movements with their high fiber content. By accelerating the passage of digested food residues through the large intestine, it prevents the formation of harmful bacteria and supports healthy intestinal microbiota. Take care to consume legumes at least two days a week.
Avocado
Avocado is a food with high fiber content rich in monounsaturated essential oil, Mg and vitamin E. It prevents constipation, regulates the nervous system and plays an important role in maintaining intestinal health. It should not be forgotten that it is a food with high fat content, excessive consumption should be avoided.
Walnut
Walnut, which is a good food source for beneficial intestinal bacteria with its prebiotic feature, allows these bacteria to increase in number. Make sure to make room for 2 whole walnuts in your daily nutrition plan.
Green tea
Nutrition and Diet Specialist Ezgi Hazal Çelik said, “Green tea supports the intestinal mucosa to be stronger and helps to regulate the intestinal microbiota, which is negatively affected as a result of the increase of harmful microorganisms in the intestine, by having an anti-inflammatory effect thanks to the polyphenols in its content. You can consume 1-2 cups of green tea a day. However, those with any chronic disease, those who use regular medication and pregnant women should consult their physician before starting green tea consumption. says.
Source: (BHA) – Beyaz News Agency
