Nutrition plays a crucial role in your intestinal function. The foods we consume have direct effects on the composition of our intestinal flora and the way in which nutrients are absorbed and waste materials are excreted. Below you will find some examples of how nutrition influences your intestinal function:
1. Fillers and digestion:
Fillers are indigestible plant fibers that occur in fruit, vegetables, whole grains, legumes and nuts. They are essential for a healthy intestinal function because they promote good digestion. Fiber Increase the stool volume and accelerate the intestinal movement, which facilitates the stool passage and prevents constipation. In addition, fiber serve as food for useful bacteria in our intestine, which contributes to maintaining a balanced intestinal flora.
2. Darmflora and probiotics:
The intestinal flora consists of a variety of microorganisms, including good and bad bacteria. A balanced intestinal flora is crucial for a healthy intestinal function. A diet that is rich in probiotic and prebiotic food promotes growth and increase in useful bacteria. Probiotics are living microorganisms that are in fermented foods such as yogurt, kefir, sauerkraut and kimchi happen. You can support a healthy intestinal flora and help that digestion and immune system work normally. Prebiotics, on the other hand, are fiber that serve as food for probiotics and promote their growth in the intestine.
3. Processed food and sugar:
A diet that is rich in processed foods and sugar can be the intestinal health influence negatively. This type of nutrition can promote the growth of poor bacteria and disturb the balance of the intestinal flora. Processed foods and sugar can also lead to digestive disorders, flatulence and other intestinal problems.
- A fiber -rich, plant -hugging nutrition: A balanced, plant -hugging nutrition with sufficient fiber is crucial for good intestinal function. Fruit, vegetables, whole grains, nuts and legumes belong on the table every day to provide you with well with fiber.
- Freshly fermented and prebiotic food: Lobiotics are living microorganisms that support the intestinal flora. Self -made yogurt, kefir, sauerkraut, kimchi and other freshly fermented foods are rich in probiotics, since, unlike in the supermarket, they are not heated to make them durable. Prebiotics are fiber that serve as food for probiotics. Garlic, onions, asparagus, artichokes and bananas are good sources for prebiotics.
- Sufficient fluid intake: Make sure you drink enough water to keep the chair soft and make the intestinal passage easier. Focus on healthy liquids such as herbal teas and water.
- Regular movement: Movement promotes the intestinal movement and contributes to improving intestinal function. Try to plan for at least 30 minutes of moderate physical activity every day.
- Stress management: Find ways to reduce stress and promote your emotional well -being. Yoga, meditation, walks in nature and relaxation exercises can help to calm your mind and support the intestinal function.
- Sufficient time for the toilet: Take enough time to go to the toilet and do not ignore the urge for stool emptying. Regular routine can help improve the intestinal function.
The intestinal function depends on many factors, including the intestinal flora, fiber, fluid intake, movement and emotional well -being. With a high -fiber diet, consumption of probiotic and prebiotic foods, sufficient fluid, regular exercise and stress management you can naturally promote your intestinal function. Pay attention to the needs of your body and integrate healthy routines into your everyday life in order to achieve normal intestinal function and thus good well -being.