Two thousand years ago, Hippocrates said that all diseases begin in the intestine. This is true to some extent.
Our gut contains many microbes that process the food we eat and provide us with vitamins. These tiny bacteria protect the body from bad bacteria. The presence of such microbes is important for our health.
It can be said that one of the most important things that bacteria do to the body is to provide immunity.
Researchers believe that humans inadvertently kill beneficial bacteria through overuse of antibiotics, overuse of antibacterial soaps, and more. The microbes living in our bodies make up a large community, but when their balance is disturbed, it is the bad microbes that will prevail and take over the body.
So the question now is, how can beneficial bacteria be protected? The quickest way to make bacteria more beneficial is to choose healthy food.
Organic, high-fiber, fermented foods can guarantee a healthy gut. In turn, eating processed foods can destroy beneficial bacteria.
Here are some tips to help you maintain a healthy gut:
9 WAYS TO HAVE A HEALTHY GUT:
EAT NATURAL AND ORGANIC INGREDIENTS
Vegetables grown in natural soil will transfer bacteria into the body, helping to maintain a healthy gut. 70 to 80 percent of antibiotics sold in the United States are used to fatten farm animals.
The Centers for Disease Control and Prevention associates this dose with the spread of antibiotic-resistant pathogens and considers it a major human health problem. So you should keep in mind that both organic and natural meats are free of antibiotics. If you come across meat containing antibiotics, avoid eating it.
USE WHOLE GRAINS
High-fiber foods are usually high in oligosaccharides, a complex type of carbohydrate that can be good for your health. This makes whole grains like quinoa and buckwheat beneficial for the growth of healthy microbes in the body.You can use oatmeal, wholemeal pasta, and brown rice for breakfast. The USDA recommends consuming about 14 grams of fiber for every 1,000 calories consumed.Enrich your diet with whole-wheat bread (which has three grams of fiber per slice), and high-fiber snacks like raw apples (3.5 grams of fiber).
EAT FERMENTED FOODS
Food that contain micronutrients can be beneficial to the body. Yogurt is one of those substances that can enter millions of live and active microbes in the body for every meal eaten.
Although some experts are still not sure about this, most people believe that fermented foods contain micronutrients and contribute to gut health. Ingredients such as kimchi (a traditional Korean food that resembles pickles), kefir, and sauerkraut can be helpful.
AVOID USING ARTIFICIAL SWEETENERS
According to studies, the chemicals in these products can kill beneficial bacteria and increase obesity and diabetes.
AVOID COMMERCIAL EMULSIFIERS
Most processed ingredients such as ice cream, desserts, salad dressings, and other ingredients contain polysorbate 80 and carboxymethylcellulose (CMC) not found in natural ingredients. These chemicals can kill the good gut bacteria and cause inflammation.These substances are one of the main causes of metabolic syndrome. Therefore, the consumption of this material should be reduced.
TREAT ANTIBIOTICS WISELY
Statistics show that over the past 50 years, the obesity rate has increased by almost 200%. Meanwhile, diabetes increased 7 times and asthma increased by 250%. Most experts believe that overuse of antibiotics can kill the good germs and increase the incidence of such conditions.
The Centers for Disease Control and Prevention reports that a third of the antibiotics prescribed for viruses do not respond (that is, viruses do not respond) to these drugs. If you or your child has an illness, it is best to wait a while before starting an antibiotic.
Have your doctor check everything properly and use antibiotics if necessary. In some cases, the disease clears up after a few days without the need for antibiotics. Not all conditions we encounter require antibiotics.
BE A LITTLE SLOPPY
Studies show that children who grow up on small farms with healthy animals are less likely to develop diseases such as asthma. Perhaps this is because animals diversify the human microbiome. Research shows that pets provide similar benefits to the body.
RINSE IT WITH SOAP AND WATER
Do not clean your hands with products containing triclosan or antiseptic when you have finished eating. Antimicrobials, also found in some toothpastes, are associated with sensitivity to airborne and food allergens.
KEEP IN TOUCH
The microbiome is the subject of various studies. Dozens of clinical trials and studies investigate the association of microbes with various diseases. Studies at the University of Michigan found that microbes affect the immune system. But more research is still needed to confirm the link between microbes and human health.This is why it is best to follow up on the studies that have been done.