HOW TO NATURALLY RESTORE BENEFICIAL BACTERIA IN THE INTESTINAL FLORA

Imbalances in the intestinal flora have been linked to autoimmune diseases such as Crohn’s disease, multiple sclerosis, obesity, and heart disease.

The gut flora is a collection of bacteria known as microbiota. They are found in our intestines and play a crucial role in our digestion, as they break down the food we eat into smaller particles that are easier to digest and absorb, as well as being involved in the production of vitamins necessary for health.

Up to 2,000 different species of bacteria can be found in our digestive system, most of which are beneficial. However, around 100 species could represent a risk.

It is sometimes difficult to identify if something is wrong with our gut flora, but there are several symptoms that indicate if it is damaged.

 Symptoms of damaged intestinal flora.

Intestinal flora can be damaged in many ways, including consumption of antibiotics, intake of too much saturated fat, toxins such as tobacco, lack of nutrients, foods with too much added sugar, spoiled foods, etc.

The most common symptoms of damaged intestinal flora are:

• – Abdominal bloating without cause and with the presence of gas.
• – Alternating periods of constipation and diarrhoea.
• – Intestinal cramps, abdominal pain and discomfort in the stomach.
• – Stools and gas with an increased foul odour.
• – Increased infections and illnesses.

When the intestinal flora is damaged, an imbalance between beneficial and harmful bacteria occurs. This imbalance between the microorganisms that make up the microbiota is known as dysbiosis. Dysbiosis causes inflammation and increased permeability of the intestinal barrier, which affects the immune system.

 
Foods for good gut health

A balanced diet is the basis for the proper formation and restoration of the microbiome or gut flora. It is crucial to maintain a varied diet that includes fruits, vegetables, legumes, and seeds. Foods high in fibre are allies in restoring and maintaining a healthy microbiota.

To restore the gut quickly, it is necessary to modify eating habits and diet.

The first thing you should do is:

• eliminate processed foods as they can quickly decrease the amount of beneficial bacteria in the gut.
• limit your intake of red meat, sugars, saturated fats, dairy products, pre-cooked, frozen and canned foods.
• It is also recommended to avoid alcohol, smoking and artificial sweeteners.

You can also use natural probiotics and consume prebiotic foods to achieve this.

Prebiotic foods act as food for beneficial bacteria, promoting their growth and development and thus increasing their presence in the colon (e.g. lactobacilli and bifidobacteria).

Foods rich in prebiotics include:

• – bananas,
• – artichokes,
• – tomatoes,
• – whole wheat,
• – onions,
• – leeks
•  -Oats and barley
• -Apples
• -Legumes (lentils, chickpeas)

Natural probiotics are living organisms (bacteria and yeasts) with anti-inflammatory and antioxidant properties that help repopulate the intestinal flora and strengthen beneficial bacteria, improving digestive health and helping to prevent intestinal inflammation. They are usually found in foods that have undergone a natural fermentation process.

Foods rich in probiotics include:

• – Yoghurt.
• – Kefir.
• – Kombucha.
• – Sauerkraut.
• – Pickles.
• – Miso.
• – Tempeh.
• – Kimchi.
• – Sourdough bread.
•  Some cheese. made with raw, unpasteurized milk.
  

 
Animals, your gut flora’s best friends

Our immune system and microbiome need to be exposed to multiple bacteria, viruses and fungi to strengthen themselves, so spending a lot of time at home reduces or eliminates our contact with important microorganisms that our body needs. This is where animals play an important role.

Living with domestic animals or pets could have a beneficial effect by promoting greater microbial diversity and a more tolerant immune response, with potential immunological benefits at different stages of life.

Studies published in scientific journals show that pet owners have a more diverse microbiota compared to those who do not have animals at home and have a lower risk of developing IBD. Having pets increases the amount of beneficial bacteria, thus reducing the risk of developing allergies, asthma, atopy and obesity.

If your dog comes home covered in dirt and mud after a walk, don’t be alarmed, as it is bringing with it a plethora of microbes that strengthen our immune system from an early age onwards.

These are very recent studies, but some scientists already suspect that exposure to animal bacteria may influence the way our gut bacteria metabolize the neurotransmitters that regulate mood. In other words, spending time with animals has an antidepressant effect and also reduces stress and anxiety.

4. Conclusion

The more we study the human gut microbiome, the more evident it becomes that a healthy gut needs nature. It doesn’t matter whether it’s through the food we eat, our outdoor activities or our relationship with animals. Life in large cities or urban environments, which is the norm for the vast majority of people today, has a significant impact on our gut health: the stress that many people are under is linked to poor digestive health and inflammation.

The best thing is to learn from the past. For example, in prehistoric times, our ancestors ate soil as a supplement, as it was rich in minerals and trace elements and was taken as a detoxifying agent. It is true that today it is not necessary to do this, but it is advisable to get out into nature more, spend more time with your dog or other animals and, from time to time, get dirty in a puddle.

References:

• Fermented foods and gut health: what science is uncovering
• Mukherjee, A., Breselge, S., Dimidi, E. et al. Fermented foods and gastrointestinal health: underlying mechanisms. Nat Rev Gastroenterol Hepatol 21, 248–266 (2024). https://doi.org/10.1038/s41575-023-00869-x
• Maftei, N.-M.; Raileanu, C.R.; Balta, A.A.; Ambrose, L.; Boev, M.; Marin, D.B.; Lisa, E.L. The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties. Microorganisms 2024, 12, 234. https://doi.org/10.3390/microorganisms12020234
• Valentino V, Magliulo R, Farsi D, Cotter PD, O’Sullivan O, Ercolini D, De Filippis F. Fermented foods, their microbiome and its potential in boosting human health. Microb Biotechnol. 2024 Feb;17(2):e14428. doi: 10.1111/1751-7915.14428. PMID: 38393607; PMCID: PMC10886436