Learn what and how to eat to take care of your healthy gut bacteria and general health

The human intestine is home to around 100 billion microorganisms, which make up a community known as the ‘microbiota’ or ‘gut flora’.

These live bacteria protect us from pathogens, regulate the immune system, stimulate the metabolism and bowel transit, and synthesise essential nutrients. They feed mainly on vegetable fibre, which is only found in plant-based foods.

The healthier your diet, the better nourished your ecosystem of beneficial microbes, the better your intestine will function the healthier and stronger your body is.

Tips for supercharging the microbiota

1. Chew everything thoroughly: Digestion starts in the mouth. Chewing slowly allows the digestive juices to reach the molecules in food and their enzymes start working to transform it into nutrients.
2. Give up irritants: Alcohol, tobacco, and processed foods (pastries, snacks, fast food), which contain trans fats, have a detrimental effect on intestinal health. Coffee and chocolate can also have a laxative effect on people with defective gut flora.
3. Eat less meat: A diet consisting of large amounts of animal protein and little fibre allows putrid bacteria to flourish, which weakens intestinal flora. You should therefore balance your meat consumption with vegetables.
4. Eat more vegetables: Carrots, pumpkins, broccoli, rocket, and cabbage are the healthiest vegetables for the gut. Steam, bake, boil, or purée your veggies, and give up frying.
5. Keep anxiety under control: Stress modifies the composition of bowel flora and vice-versa, so a healthy intestine can enhance your mood.
6. Take probiotics and prebiotics: Yoghurt, kefir and sauerkraut help to repopulate the gut with healthy bacteria. Pectin fibre, found in apples and pears (cooked, baked or in compote), is one of the best prebiotics.

“We are what we eat, but also how we eat”, Digestive System Foundation.

This post is also available in: Portuguese (Portugal)