There are basically two types of foods that can help restore the balance of intestinal flora:
One of the best ways to restore intestinal flora is by regularly consuming fermented foods and probiotics. This is because these foods are great sources of bacteria that produce lactic acid, a byproduct that promotes growth and nutrition of the intestinal microbiota. Once in the intestine, these bacteria help ferment carbohydrates that humans cannot digest.
In addition to this, the proliferation of these bacteria and fermented vegetables enhances feed digestibility and increases the availability of vitamins. Finally, food fermentation still produces numerous enzymes and substances with a high antibiotic and anticancer potential.
Best fermented foods to restore intestinal flora (probiotics):
Kefir, sauerkraut, yogurt, fermented pickles in vinegar, miso (soybean paste), tempeh and natto (fermented food typical of Japanese cuisine).
Those who have a diet based mainly on processed foods and barely eat vegetables or those who have just received prolonged treatment with antibiotics may need supplements to restore intestinal flora.
Probiotic supplements can be found in form of capsules, drops or powder. In general, these supplements provide many millions, even thousands of millions of bacteria tha will settle directly into the intestine.
The main microorganisms’ supplementation to restore intestinal flora are Bifidobacterium and lactobacilli.
The daily amount and type of supplement will depend on medical criteria, and it is not recommended to take supplements to restore intestinal flora without appropriate professional guidance.
Advice and recommendations to restore intestinal flora
You can begin to restore intestinal flora in less than 24 hours. However, there are some cases in which other diseases may be affecting intestinal health, so keep an eye out for these ones. If you do not notice an improvement in symptoms, even after weeks of treatment with the food suggested above, seek medical help for a stool test.
A diet that promotes intestinal microbiota must contain at the least 25-30 grams of dietary fiber.
Do not self-medicate: the use of antibiotics without medical advice can lead to the destruction of the intestinal flora.
Black tea, green banana flour, apple cider vinegar, chia seeds and flax, ginger, turmeric and omega 3 are probiotic foods you can add to your diet in order to restore intestinal flora.
Glutamine supplements can also ally with intestinal health since the amino acid actively participates in the reconstruction of the intestinal mucosa.