You'll see that maintaining a balanced intestinal flora depends primarily on a good diet. When it's weakened, eating the right products will help you restore it easily. Follow the guide; we'll tell you everything!
What is intestinal flora?
Also called microbiota , the intestinal flora is located mainly on the mucous membrane that covers the internal walls of the small intestine and colon and is composed of microorganisms (fungi, bacteria, parasites and viruses) essential to the good health of the digestive tract. A healthy intestinal flora allows, among other things, better absorption of vitamins and minerals. It also plays a major role in digestion and contributes to the proper functioning of the immune system. It is therefore essential to take care of it and in the event of an imbalance (this is called dysbiosis), to know which foods to eat to restore the intestinal flora .
What are the needs of intestinal flora?
For proper functioning, the intestinal flora needs a balanced and varied diet, rich in fiber, prebiotics and probiotics. These are the foods that feed the good bacteria present in the intestines, ensuring the balance of the microbiota and the good health of the body in general.
How long does it take to restore your intestinal flora?
When the intestinal flora is weakened, for example by taking antibiotics or a poor lifestyle, certain discomforts can appear, such as bloating , intestinal pain, flatulence, constipation , etc. This is a sign that action is needed!
Rebalancing the intestinal flora does not happen overnight, the duration varies from one individual to another but in general by adopting the right diet, it takes between 1 and 3 months, sometimes 6 in extreme cases, to regain a healthy microbiota.
10 foods to eat to restore your intestinal flora
1. Fermented foods
Sauerkraut is the most well-known fermented food, containing lactobacilli naturally present in the intestinal flora. If you're not a fan of this dish, you can also turn to miso (in soup, it's easy to consume), kefir, lacto-fermented tofu, kombucha, sourdough bread or even vegetables (carrot, cabbage, cucumber for example) that you can ferment yourself. Simply place your vegetables in jars with water and about 3% salt. This simple technique will allow the vegetables to produce lactic acid bacteria in a few weeks, ideal for restoring the intestinal flora.
2. Yogurts and cheeses
Probiotics are particularly common in yogurts, as well as in blue-veined cheeses like Roquefort and blue cheeses, or cheeses with a rind like Camembert. These are foods to eat to restore intestinal flora . And that's great, because they're super tasty!
3. Whole grains
Wholegrain rice, wholegrain pasta, buckwheat, quinoa, oats and wholegrain bread are rich in fiber and help to effectively restore intestinal flora.
4. Red fruits and bananas
Blackberries, blueberries, blackcurrants, redcurrants, and black grapes are particularly recommended for intestinal flora imbalances. Bananas, rich in fructo-oligosaccharides (FOS), have a prebiotic effect that stimulates the good bacteria present in the intestines and colon.
5. Legumes
Chickpeas, split peas, dried beans, and lentils are also foods to favor for rebalancing intestinal flora. They are rich in fiber and prebiotics and promote the presence of good bacteria.
6. Honey
This natural antioxidant has many benefits, including stimulating the production of healthy bacteria. It's also antibacterial and protects your intestinal flora from pathogenic viruses. It's a powerful ally for restoring your intestinal flora. However, it should be consumed in moderation because it's very sweet.
7. Oilseeds
Nuts, almonds, seeds, pistachios, and pine nuts are also allies of a healthy intestinal flora because they are very rich in fiber, perfect for feeding our good bacteria. We recommend a handful (about 30g) per day.
8. Foods rich in omega-3
To restore your intestinal flora, we recommend eating fish like sardines or mackerel, but also salmon, olive oil, and avocado. These are called good fats!
9. Spices
Cinnamon, turmeric and ginger help the intestinal flora to reduce bad bacteria.
10. Garlic and onion
They contain prebiotics which help nourish the bacteria necessary for balancing the intestinal flora.
Now you know what foods to eat to restore your intestinal flora and regain digestive well-being. It's your turn!
