A diverse and balanced intestinal microbiota is the cornerstone of health (digestive, immunological and metabolic). To achieve this diversity, it is highly beneficial to incorporate specific foods such as apple, mushrooms, resistant starch, foods rich in inulin and fructooligosaccharides, and polyphenols.
Dietitian and nutritionist Sandra Moñino, a specialist in inflammation, clinical nutrition and weight loss known on networks such as @nutricionat_ with almost 1 million followers on Instagram, explains the impact of these five foods on the intestinal microbiota.
Boost your digestion with 5 key foods
According to Moñino, choosing what we eat well can help us reduce inflammation and improve our psychological balance. Here are the five key foods that can make a difference:
Because it is rich in pectins, apples are food for the intestinal microbiota and at the same time protect the mucosa. Therefore, apple consumption is related to an improved intestinal environment, in terms of fecal flora, water content, pH and metabolic activities.
And study published by Science Direct reveals that pectins from apples could strongly influence “the intestinal microbiota because it has a strong bacteriostatic action on Staphylococcus aureus, Streptococcus faecalis, Pseudomonas aeruginosa and Escherichia coli.”
Mushrooms are rich in beta-glucans, which nourish our intestinal microbiota and strengthen our immune system. A comprehensive review on the effects of mushroom consumption on the microbiota, published by the Multidisciplinary Digital Publications Institute (MDPI) reveals that mushroom polysaccharides (where beta-glucans are the main active component) help regulate the microbiota, increase the production of Short Chain Fatty Acids (SCFAs) and improve the intestinal barrier.
Resistant starch is present, for example, in potatoes or rice consumed once cold. This passes intact through the digestive tract until it reaches the colon, where it feeds the bacteria. These, in turn, produce butyric acid or butyrate, which is anti-inflammatory.
- Foods Rich in Inulin and FOS (Fructooligosaccharides)
Inulin and FOS (Fructooligosaccharides) are compounds found in garlic, onion, leek and asparagus, which feed our bifidobacteria.
Clinical studies confirm the bifidogenic effect of inulin-type fructans (which include inulin and FOS) in adults. These compounds have the ability to stimulate the growth of beneficial gut microbiota, according to Science Direct.
The expert explains that polyphenols are found in foods such as pomegranate, red fruits and cocoa. They are wonderful for modulating our microbiota and reducing inflammation.
This is because polyphenols They have a selective antibacterial effect, inhibiting harmful bacteria and promoting beneficial bacteria, according to the My Biome portal. In addition, they have a strengthening effect on the immune system and protect against chronic diseases such as cancer, diabetes and cardiovascular diseases.
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