The care of the intestinal flora is fundamental to avoid the weakening of the immune system and the appearance of diseases and infections that can affect the whole organism.
What is the intestinal flora ?
The intestinal flora are a set of living bacteria that are found in the digestive tract, which play a very important role in human health.
First, it begins to form during breastfeeding and later its diversification is completed, more so during the first two years of age.
Known also under the name of microbiome, this set of bacteria develops at birth as a result of different biological processes.
Until now it has not been possible to determine with precision how many bacteria make it up, but it is estimated that there are around 400 different classes for a total of 10 million.
Besides being unique in each organism, its important lies in that both its genes and its biological activities have an action on health or the development of various diseases.
Functions of the microbiota.
Experimental studies in this field have shown that the functions of the intestinal microbiota are:
-Nutrition and metabolism functions. The interaction between the microorganisms that form the intestinal microbiota produces energy and vitamins and helps absorb calcium and iron from the colon.
-Protection functions. The intestinal microbiota prevents the invasion of other germs or the overgrowth of germs with pathogenic potential.
-Functions on the development of the immune system.
Factors that affect the intestinal flora:
1-The consumption of antibiotics.
One of the causes that affect the intestinal flora is the consumption of antibiotics since these cause a decrease in the biodiversity of the flora by acting on the bacteria, molecules and enzymes that compose it. During the treatment with antibiotics and after finishing it, the bacteria that make up the intestinal flora are altered their metabolic patterns, leading to assimilate less iron and produce fewer essential molecules. Although the power to alter the flora to a greater or lesser degree depends on the type of antibiotic, as well as the duration of treatment and the route of administration.
2-Bad eating habits.
Our bad eating habits also affect the intestinal flora because we eat a large amount of fast food abusing processed and refined foods, with excess fat and animal proteins, sugars and we maintain a large deficit in fresh products of vegetable origin. We also abuse soft drinks with gas. Substances such as coffee, alcohol, tea and tobacco act as toxic substances that irritate the intestinal mucosa and cause inflammation.
3-Shortage of fiber in the diet.
Another cause that affects the intestinal flora is the shortage of fiber in our diets since we do not consume enough foods with fiber such as vegetables, legumes, fruits, cereals and nuts. The fiber has a prebiotic character and keeps the beneficial microorganisms in our intestines in balance while a poor diet causes intestinal transit problems. Consult more information on how to prepare your own fiber against constipation.
4-Stress and emotional problems.
The stress of daily life becomes another cause that affects the intestinal flora because it alters the relationships between bacteria and the intestinal mucosa and exacerbates ailments related to the digestive system such as gastritis. Therefore, it is essential to try not to eat standing up or too fast and try to relax. Discover how to reverse the effects of stress.
5-The lack of exercise.
The absence of physical exercise is another of the causes that affect the intestinal flora. We forget that the practice of physical exercise is an ally for the quality of our intestinal flora. Physical exercise would be enough for 30 minutes a day to favor the proper functioning of our intestinal flora.
What happens if the intestinal flora is unbalanced?
Taking into account that the balance of the intestinal flora is vital to enjoy good health, there is no doubt that if it is destabilized can cause serious problems not only at the digestive level, but in other body systems.
Among the main disorders that occur due to a reduction or alteration of this group of bacteria include:
- Gases and flatulence.
- Abdominal swelling
- Constipation.
- Diarrhea.
- Weakening of the immune system.
- Infections
- Crohn's disease.
- Irritable bowel syndrome.
Foods to regulate intestinal flora.
Food is the best way to regulate the intestinal flora to enjoy good health. It is demonstrated that achieving such balance can significantly improve the quality of life of those who suffer frequent digestive discomfort, as is the case of inflammation and gas.
1-Fruits and vegetables.
Three pieces of fruit and two pieces of vegetables per day represent a diet rich in fiber, especially if they are complemented with whole grains and legumes.
The fiber is an essential nutrient for the digestion, which helps to conserve the microorganisms good for the good intestinal functioning.
However, its consumption is relatively poor in most of the population, since the tendency to eat foods of industrial origin is still maintained.
2-Probiotics.
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Probiotic foods are a source of live bacteria and lactic acid that, in addition to supporting the balance of flora, also help strengthen the immune system.
Of course, it is important to know that not all probiotics are the same or have the same benefits. For example, there are probiotics that are good for the irritable bowel, but have no effect on allergies or diarrhea.
What we can affirm is that the bifidobacteria, present in some yogurts and fermented milk products, are very good for improving digestive health and improving defenses.
3-Prebiotics
They should not be confused with probiotics because they are very different. Prebiotics are non-digestible plant substances that are part of various foods.
Its main function is to stimulate the growth of bacteria within the colon, while promoting its activity.
Once they reach the intestine they serve as food for beneficial bacteria such as lactobacillus and bifidobacteria.
In addition, it is proven that regular consumption facilitates the absorption of calcium and iron, which helps to prevent bone problems.
Prebiotic foods include:
-Artichokes, chicory and banana: They provide inulin, a natural prebiotic.
-Legumes, potato and sweet potato: They contain raffinose and stachyose.
-Garlic, onion and leek: They contain inulin derivatives and fructooligosaccharides.
-Wheat, oats and barley: They provide inulin.
-Asparagus: They are a source of fructooligosaccharides.
In conclusion, the modern analysis of the bacterial genome is extremely interesting, and has opened a field of research that can explain the close relationship between the microbiome and the human being and can help resolve questions about modern epidemics: autoimmune, allergic and metabolic diseases , but, above all, it offers us the possibility of trying to reverse them by manipulating the components of the microbiota. The evidence shows that the microbiota is stable over time, and that some effects of human colonization in early stages are not reversible.
And we must lead a healthy life and an adequate diet to strengthen this microbiota and thus avoid diseases.