8 foods that are good for the intestines, restoring its microflora and improving peristalsis, as well as cleansing of harmful substances

The intestines are a complex system that ensures the breakdown and absorption of nutrients, as well as the elimination of toxic and unnecessary components.

Coordinated functioning of the intestines is ensured not only due to the secretion of digestive juices and motor activity, but also through the action of microorganisms that populate almost all parts of the organ.

There is a list of products that are recommended to be included in the diet to maintain a normal ratio of beneficial and pathogenic representatives of the bacterial flora in the intestines, normalize motility and prevent infectious, inflammatory and oncological diseases.

Below are the 8 most useful foods for normal intestinal function.

Probiotics

Probiotics are products that contain live cultures of microorganisms.

One of the Argentine studies studied the effectiveness of treating dysbiosis (violation of the relationship between “beneficial”, opportunistic and pathogenic microorganisms in the intestinal lumen) with probiotics and the drug “Metronidazole”.

In this study, it was proven that probiotics have a more pronounced effect on dysbiosis compared to the chemotherapy drug Metronidazole. In all patients, symptoms of intestinal irritation also decreased and stool returned to normal.

No less significant is the scientific work of American scientists. According to the study, bifidobacteria help reduce the incidence of cancer of the colon, liver and mammary glands.

Probiotics have a wide range of other beneficial properties for the gastrointestinal tract and the body as a whole:

reduce the intensity of inflammatory processes in the intestines;
improve digestion;
normalize metabolism in the body;
improve intestinal motility;
help reduce excess weight;
useful for the stomach, namely for the prevention of inflammatory lesions;
increase the activity of local and general immunity factors;
stimulate the synthesis of vitamin B12 (cobalamin);

The most common probiotic products are live yoghurts, fermented baked milk, kefir and other fermented milk products. It is recommended to consume them on a regular basis (at least 200 ml per day).

Probiotics are necessary to restore and maintain normal microflora of the gastrointestinal tract, normalize metabolic processes in the body and prevent cancer diseases.

Fiber: not only quantity is important, but also quality

Not all types of fiber are equally beneficial. The term “fiber” itself is somewhat outdated, and in most cases we use the term “dietary fiber”. But not all types of fiber are equally beneficial. There are insoluble fiber (so-called “coarse fiber”) and soluble fiber.

Insoluble fiber

Rough, insoluble, like a “broom”, cleanses the intestinal walls and stimulates peristalsis. However, a large amount of insoluble fiber can cause increased gas formation in the intestines and even cramping pain. Bran not only cleanses the intestines of harmful substances, but also slows down the process of absorption of minerals and vitamins by the body. Moreover, an excess of coarse fibers in the body helps reduce testosterone levels in the blood in men. Fruits, vegetables and bran contain mostly coarse, insoluble fiber, so when consuming them in large quantities, discomfort is inevitable.

Wheat bran. Photo: alex163s/freepik.com

Soluble fiber

Soluble fiber swells and turns into jelly in the presence of liquid, softening stool and making it easier to pass. In addition, soluble fiber helps remove cholesterol, bile acids and digestive waste found in the large intestine from the body, and also helps regulate blood sugar levels. A diet high in soluble fiber helps relieve constipation, reduces the risk of hemorrhoids, lowers cholesterol and blood sugar, helps maintain a healthy weight, and reduces the risk of colon cancer, heart disease and type 2 diabetes.

Canned red beans. Photo: innafoto / freepik.com

Prebiotics

Prebiotics (not to be confused with probiotics) are substances that promote the active growth of beneficial microorganisms in the intestines. As a rule, these are complex carbohydrates and fiber (coarse fibers), which cannot be digested by the human body, but are perfectly fermented by “useful” representatives of the bacterial flora.

Prebiotics have been scientifically proven to increase the population of bifidobacteria. They are useful for people with various endocrine and cardiovascular diseases (dyslipidemia, obesity).

The effect of prebiotics is ensured by binding to lactic, acetic, butyric and propionic acids. As a result, there is an active proliferation of beneficial microflora and suppression of harmful ones. An effect was noted against staphylococci, enterobacteria, and clostridia.

Foods rich in prebiotics: bran, beans, fruits (pears, apples, plums), vegetables (cabbage, corn, beans, onions, artichokes, garlic), milk, soy and cereals.

Prebiotics help prevent metabolic syndrome and increase the number of beneficial microorganisms in the lumen of the gastrointestinal tract.

Antibiotics and growth hormones in products

However, even if a modern person adheres to proper nutrition, this does not mean that there will be no microflora disturbances in his body. The products we consume every day - milk, meat, eggs - contain small amounts of antibiotics and growth hormones, which are used in raising animals. These substances accumulate in the human body over time and poison it. Even in small quantities, antibiotics lead to the death of beneficial bacteria in the human body.

Tea mushroom

A drink based on kombucha (kombucha, kombucha) is a fermented product that is currently gaining popularity. In China, the product has been used for several thousand years.

Recent scientific works demonstrate the benefits of kombucha for almost all body systems and the absence of harm.

It has also been proven that kombucha has significant antioxidant properties, promotes the regeneration of the epithelium of the gastrointestinal tract and maintains the functioning of the immune system.

Kombucha is recommended for maintaining the health of the entire body and restoring intestinal damage after illnesses of an infectious or autoimmune nature.

Whole grain products

Whole grain products contain large amounts of fiber, complex carbohydrates (bega-glucans), protein components and B vitamins. They are delivered almost unchanged to the lower gastrointestinal tract and promote the growth of beneficial microorganisms (bifidobacteria, lactobacilli).

Scientists at the University of Reading found that consuming wheat flakes (47 g per day) for 42 days (with a break of 2 weeks) helps improve intestinal microbiocenosis. An increase in the feeling of satiety after eating was also found, which could be used to combat obesity.

Whole grains help reduce the risk of developing type II diabetes and cardiovascular diseases (by 26%) by normalizing the lipid profile. Researchers from the USA came to this conclusion.

Whole grains are essential for maintaining normal intestinal microflora and combating metabolic syndrome.

Sad statistics

A sedentary lifestyle and poor diet often have a negative impact on the digestive system.
You can change the situation for the better, for example, by diversifying your diet with healthy plant fibers - fiber. This food component, like mineral salts or water, plays one of the main roles in the life of the body, but the average person consumes it two times less than the recommended amount (it is equal to 30-35 g per day). Photo: DCStudio / freepik.com

Broccoli

Systematic addition of broccoli to the diet significantly helps to reduce inflammatory changes throughout the gastrointestinal tract and prevent the development of gastritis associated with the persistence of Helicobacter pylori.

Broccoli cleanses the lumen of the digestive tube from toxic substances and protein degradation products, which is especially important for patients prone to constipation.

Eating broccoli is one of the ways to prevent inflammatory diseases of the stomach and the associated complex of digestive disorders. Effectively relieves constipation.

How do digestive enzymes work?

Digestion is a complex process that begins with chewing food, when enzymes are released into saliva. Most of the work is done by the gastrointestinal fluids, which contain digestive enzymes that affect certain nutrients (fats, carbohydrates and proteins).

By producing specific enzymes, we help absorb various types of food. In other words, our body produces enzymes specific for carbohydrates, proteins and fats.

Digestive enzymes are not just useful, they are vital. They convert complex foods into easily digestible compounds, including amino acids, fatty acids, cholesterol, simple sugars and nucleic acids (which help build DNA).

Enzymes are synthesized and secreted in various parts of the digestive tract, including the mouth, stomach and pancreas.

Below we have described in a little more detail the 6 main stages of the digestion process, which begins with chewing, which triggers the secretion of digestive enzymes in the gastrointestinal tract:

Salivary amylase, produced in the mouth, is the first digestive enzyme involved in the absorption of molecules. And this process continues after the food enters the stomach.
The parietal cells of the stomach then begin to release acids, pepsin and other enzymes, including pancreatic amylase. The process of breaking down partially digested food into chyme (a semi-liquid mass of partially digested food) begins.
Gastric juice neutralizes the action of salivary amylase, promoting the work of pancreatic amylase.
After about an hour, the chyme moves into the duodenum, where acidity causes the release of the hormone secretin.
This in turn causes the pancreas to produce hormones, bicarbonate, bile and various digestive enzymes, the most important of which are lipase, trypsin, amylase and nuclease.
Bicarbonate changes the environment of the chyme from acidic to alkaline, which not only allows enzymes to break down food, but also kills bacteria that cannot survive in such conditions.

At this stage, most of the work is done. However, people suffering from digestive enzyme deficiencies need support in the form of nutritional supplements.

There are even digestive enzymes for sale for cats and dogs, because animals can also suffer from this disease.

Turmeric

Turmeric contains a large amount of curcumin, which, according to scientific data, helps improve the general condition of infectious and inflammatory diseases of the intestines, pancreas and joints. Provides cancer prevention.

It has been proven that the use of curcumin in combination with non-steroidal anti-inflammatory drugs (for example, indomethacin) reduces the risk and depth of damage to the small intestine caused by the interaction of the drug with the mucous membrane. Moreover, the antiulcer activity is comparable to medications such as Omeprazole or Ranitidine.

Curcumin's effects are not limited to the gastrointestinal tract. American scientists have documented the effectiveness of the spice against Alzheimer's disease. The plant destroys beta-amyloid (due to stimulation of phagocytosis), which is the leading cause of the development of this dangerous disease.

Turmeric helps protect the small intestine from ulcerative lesions, which are most often associated with taking medications.

Who needs enzymes? (Signs of Deficiency)

The answer to this question may involve many more people than you might suspect.

Symptoms such as bloating, gas, abdominal pain and fatigue may be due to an inability to fully digest food. In this case, these people may benefit from taking additional digestive enzymes. Other signs indicating an enzyme deficiency may include:

Acid reflux
Dyspepsia (pain or discomfort in the upper stomach area)
Cravings for certain foods
Thyroid problems
Heartburn, indigestion, belching
Thinning and hair loss
Dry or dull skin
Concentration problems or brain fog
Fatigue in the morning
Sleep problems
Arthritis or joint pain
Muscle weakness, fatigue before exercise
Mood swings, depression and irritability
Headaches and migraines
Worsening PMS symptoms

People with the following conditions may feel better with supplemental digestive enzymes:

Digestive diseases

If you suffer from any gastrointestinal condition such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn's disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation, then digestive enzymes can help you.

They can “calm” the digestive organs, reduce abdominal pain and bloating, which are associated with intestinal diseases.

Age-related enzyme deficiency

As we age, the environment in the stomach becomes more alkaline, which prevents the pancreas from producing enough enzymes.

In addition to concomitant diseases, the risk of developing digestive problems associated with a lack of gastric juice or digestive enzymes increases with age. Quite often this leads to acid reflux.

Hypochlorhydria

Hypochlorhydria (insufficient stomach acid) makes it difficult to absorb minerals, vitamins and other elements from food, resulting in nutritional deficiencies.

Liver diseases and other enzyme-related diseases

Liver diseases often result in a concomitant deficiency of digestive enzymes. The most common is alpha-1 antitrypsin deficiency, a genetic disorder that affects one in 1,500 people.

Symptoms may include unintentional weight loss, recurring respiratory infections, fatigue and rapid heartbeat.

Diseases whose diagnosis may not be associated with reduced production of digestive enzymes include:

Crohn's disease
Iron or vitamin B12 deficiency
Vitamin D deficiency

Symptoms of enzyme deficiency may also include:

Changes in stool. The stool may become paler, greasy, or float.
Complaints related to the gastrointestinal tract. Bloating, diarrhea, especially within an hour after eating, flatulence and indigestion may be signs of enzyme deficiency.

Pancreatic insufficiency

Pancreatic insufficiency is the inability of the pancreas to secrete enzymes needed for digestion. This is a common problem among people with pancreatic cancer.

Taking medications containing pancreatic enzymes (replacement therapy) may be useful for patients with pancreatic cancer, chronic pancreatitis, cystic fibrosis, and patients who have had bowel surgery to speed up healing.

Natural springs

Pomegranate

One of the literature reviews describes the complex of beneficial properties of this fruit. The use of seeds and juice, flowers, leaves and even pomegranate bark helps to reduce the incidence of oncological pathologies and reduce the severity of inflammatory proliferations.

Pomegranate is recommended for improving digestion and treating chronic diseases of the gastrointestinal tract.

Pomegranate also helps protect the mucous membrane of the duodenum and stomach from the direct damaging effects of large doses of acetylsalicylic acid, which is used by cardiac patients to prevent fatal vascular complications.

Pomegranate is recommended for protecting the intestinal mucosa from cytotoxic drugs and treating long-term inflammatory diseases.

Nutritional supplements

Since proteins, sugars, starches, and fats require specific types of enzymes, it is best to take a product that includes all of these types.

Many experts believe that the most effective are drugs that contain a full range of enzymes that improve digestion. Look for supplements that include the following enzymes:

alpha-galactosidase (derived from the fungus Aspergillus nigra and is thought to aid in the digestion of carbohydrates).
amylase (produced by the salivary glands)
cellulase
glucoamylase
invertase
lactase
lipase
malt-diastase
protease (or acid protease)
beta-glucanase
pectinase
phytase

When selecting enzymes, we recommend following the following guidelines based on symptoms and current health:

If you have problems with the gallbladder and are looking for a natural remedy for its treatment, then pay attention to preparations containing lipase and bile salts.
In preparations containing betaine hydrochloride, pepsin is certainly present.
Some medications may contain lactase, which until recently could only be purchased as a separate medication. This enzyme helps people who have problems absorbing sugar from dairy products.
Preparations with protease help digest protein. They will be especially useful for people with autoimmune and inflammatory diseases.
Blends with added herbs such as peppermint and ginger also support digestion.
Some people require more pancreatic enzymes than others. For this reason, choose a drug based on your personal needs. Most foods contain some amount of pancreatin, which is a combination of three pancreatic enzymes.

Puer tea

Pu-erh is one of the most expensive teas in the world, which is distinguished by its specific production technology.

Pu-erh leaves contain a large amount of strictinin, a polyphenolic compound that has anti-allergic and anti-inflammatory effects.

Systematic consumption of the drink helps to normalize the intestinal microflora and prevent dysbiosis against the background of long-term use of antibacterial drugs.

Also, experiments on rats have proven the laxative effect of pu-erh. The drink promotes relaxation and improves intestinal permeability, stimulates its rapid emptying.

Pu-erh should be taken during long-term use of antibiotics and inflammatory processes in the intestines.

Fermented products

In the times of our ancestors, a significant proportion of the diet consisted of fermented foods. For the winter, sauerkraut was prepared in large quantities, cucumbers and tomatoes were salted in barrels. And this is no coincidence - sauerkraut products (and especially sauerkraut) are of great benefit to our body.

Fermentation is a cooking method based on lactic acid fermentation. Fermented foods contain lactic acid bacteria, which help maintain intestinal microflora. At the same time, lactic acid accumulates in the fermented product, which is secreted by lactic acid bacteria participating in the process and is a natural preservative.

The main thing is to prepare such products using natural fermentation, without adding vinegar and sugar.

11 more tips for gastrointestinal health

To maintain the functional and anatomical integrity of the gastrointestinal tract, it is necessary to comply with a whole set of rules:

Avoid mechanical and chemical irritation of the gastrointestinal tract. It is not recommended to eat food that is too hot or cold. Priority should be given to boiling, stewing, baking or frying without forming a rough crust (no breading).
Compliance with the qualitative and quantitative composition of food. The daily intake of proteins is 90-100 g (60% should be of animal origin), fats - 90-100 g (25% - vegetable), carbohydrates - 400-420 g. Energy value - about 2,900 kilocalories per day. It is recommended to give preference to dietary and enveloping products.
Fractional meals. The frequency of food consumption is 4-6 times a day, in equal portions. This contributes to the smooth functioning of the intestines and the prevention of “overloads”.
Adding fresh vegetables and fruits without heat treatment. This will increase the content of vitamins and provide the body with fiber, which is available in large quantities in these foods.
Mandatory inclusion of probiotics or prebiotics. The daily requirement is 200 g. They are extremely necessary for adequate motor skills and the flow of food digestion processes.
Refusal of harmful products. Sharp substances, as well as components with dyes, preservatives, and sweeteners should be prohibited.
To give up smoking. Tobacco smoke contributes to the development of gastritis, enteritis, cancer of the rectum, stomach, liver and pancreas. Systematic smoking disrupts the motility of all parts of the digestive tract, which is manifested by chronic constipation or a tendency to diarrhea.
Elimination of physical and mental overload. Any stress contributes to the development of gastric and duodenal ulcers and constipation. It is recommended to practice meditation or yoga more often. It is also important to have hobbies and communicate with friends to improve your emotional background.
Controlled use of medications. Many drugs can affect the functioning of the gastrointestinal system. For example, non-steroidal analgesics cause ulcerative process, antibiotics contribute to the development of dysbiosis. Therefore, the approach to the treatment of extraintestinal pathologies must be competent.
Long sleep. Doctors advise spending at least 7-9 hours a day resting. Lack of sleep reduces immunity and increases the incidence and severity of inflammatory bowel diseases.
Regular physical activity. Systematic feasible exercises normalize the functioning of the smooth muscles of the digestive system and are an effective way to prevent constipation. It is best to combine sports with walks in the fresh air (coniferous forests, parks).

If any symptoms of damage to the digestive system appear, you should consult a doctor as soon as possible. Timely treatment of diseases can save you from irreversible fatal complications. For example, nonspecific ulcerative colitis may be accompanied only by periodic diarrhea and bloating, and be complicated by intestinal perforation with the clinical picture of peritonitis.

You should also combine the treatment prescribed by your doctor with a correction of your diet depending on the type of abnormality (after consultation):

Deviation option	Recommended products for restoring functional activity
Dysbacteriosis	Fermented milk products, vegetables, fruits.
Constipation (no bowel movements for 3 or more days)	Prunes, dried apricots, beets, carrots, plums, onions.
Flatulence	Persimmons, yoghurts and kefir.
Ulcerative process	Vegetable oil, fish oil, cabbage, cottage cheese, boiled meat

To help the intestines

In order to ensure the required amount of fiber intake, it is not necessary to consume kilograms of vegetables and fruits. There is a simpler and healthier way to enrich your diet with soluble fiber - this is Fitomucil norm. It contains only high-quality soluble fiber - the shell of the seeds of a special variety of plantain Psyllium, and plum pulp. Fitomucil norm ensures the restoration of the natural rhythm of the intestines and its regular release without pain, without spasms and without bloating. Just 2 sachets a day is enough and your intestines will work like clockwork!

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