We have always thought that microorganisms such as bacteria and viruses are harmful and that we need to be protected from them. As a healthy individual, skin, mouth, eyes, nose, gastrointestinal system (digestive system), etc. What would you think if I told you that we live in a very happy relationship with these microorganisms in our departments?
The communities of microorganisms that exist in the healthy human body and live without harming the organism are called normal microbial flora, that is, microbiota. Today, I will talk about the "intestinal microbiota", which is one of the areas that takes up the most space in the human body, is found in the gastrointestinal tract and functions as an organ. Approximately more than 1,000 types of bacteria have been identified in the intestines of any individual. We are talking about such a large and complex structure. You will be even more surprised when I tell you about the benefits that these little organisms provide us, or when you learn what can happen when this balance is disrupted. I'm going to deepen the subject right away without making you wonder any more:
Microbiota composition varies depending on factors such as age, type of birth, lack of physical activity, smoking, alcohol consumption, antibiotic use, lifestyle and nutritional habits.
Effects of Nutrition on Microbiota
The most important changeable risk factor affecting microbiota composition is dietary habits. Studies show that different food components affect different bacterial communities. that it was used by and enabled the colonization of that community; Thus, it shows that dominant bacterial species can be shaped according to nutrition.
The bacterial richness and diversity in the intestines of those fed a diet rich in fiber and vegetable protein were found to be higher than those fed a diet rich in animal protein and fat.
It has been observed that insufficient dietary fiber intake reduces microbial diversity and creates significant changes in microbiota composition.
In regulating the intestinal microbiota, limiting the amount of dietary protein so that it does not exceed the requirement and using plant protein sources It is also important to add it to the diet.
Studies have found that high-fat diet consumption reduces microbial diversity.
Fruits and vegetables (especially grapes, apples, blueberries, raspberries, blackberries, mangoes, citrus fruits, green fruits and vegetables). Most of the polyphenols, which are commonly found in various plant-based foods such as vegetables, etc.), whole grains, spices (cinnamon, pepper, turmeric, rosemary, etc.), tea, coffee, cocoa, are transformed into active forms by the microorganisms there.
It is known that bacteria in the intestine have the ability to synthesize vitamin K and some B group vitamins.
Prebiotics are beneficial for immune and metabolic functions in the intestine. Natural sources of prebiotics include bananas, apples, strawberries, artichokes, asparagus, soybeans, whole wheat, barley, flaxseeds, almonds and walnuts. It is accepted that probiotics (yoghurt, kefir, etc.) exert their therapeutic effects on gastrointestinal system diseases such as Chron's disease, ulcerative colitis and irritable bowel syndrome, and their positive effects on many diseases such as obesity, by changing the bacterial composition in the intestine.
In summary < For the health, balance and diversity of the intestinal microbiota, a high fiber, low fat, Mediterranean style diet and the use of pre- and probiotics and the consumption of foods with high polyphenol content are very important.
Stay healthy..
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