A healthy intestine is the key to human health and longevity

Russian biologist and Nobel Prize winner Ilya Mechnikov once said: “Death begins in the intestines.” And he had good reasons for this. Without a doubt, one of the keys to a long and healthy life is the body's ability to properly digest food.

The digestive system does a lot of work converting what we eat into fuel and food for the body. This very complex process is supported by a huge army of enzymes, acids, beneficial bacteria and proteins. If something goes wrong, or the balance is somehow out of whack, no amount of organic food and supplements will make us healthy.

Currently, not many of us can boast of proper digestion. One in five people (3/4 of whom are women) suffers from irritable bowel syndrome, a general term that covers a range of disorders, ranging from pain and bloating to abnormal stool frequency, heartburn, mucus in the stool, and frequent urination.

Whether you have this syndrome or not, following the recommendations below will definitely improve your gut health.

Probiotics

Probiotics are products that contain live cultures of microorganisms.

One of the Argentine studies studied the effectiveness of treating dysbiosis (violation of the relationship between “beneficial”, opportunistic and pathogenic microorganisms in the intestinal lumen) with probiotics and the drug “Metronidazole”.

In this study, it was proven that probiotics have a more pronounced effect on dysbiosis compared to the chemotherapy drug Metronidazole. In all patients, symptoms of intestinal irritation also decreased and stool returned to normal.

No less significant is the scientific work of American scientists. According to the study, bifidobacteria help reduce the incidence of cancer of the colon, liver and mammary glands.

Probiotics have a wide range of other beneficial properties for the gastrointestinal tract and the body as a whole:

1. reduce the intensity of inflammatory processes in the intestines;
2. improve digestion;
3. normalize metabolism in the body;
4. improve intestinal motility;
5. help reduce excess weight;
6. useful for the stomach, namely for the prevention of inflammatory lesions;
7. increase the activity of local and general immunity factors;
8. stimulate the synthesis of vitamin B12 (cobalamin);

The most common probiotic products are live yoghurts, fermented baked milk, kefir and other fermented milk products. It is recommended to consume them on a regular basis (at least 200 ml per day).

Probiotics are necessary to restore and maintain normal microflora of the gastrointestinal tract, normalize metabolic processes in the body and prevent cancer diseases.

Apple vinegar

The acids contained in apple cider vinegar neutralize the body's absorption of starch. In addition, this remedy helps to normalize the microflora of all parts of the gastrointestinal tract by increasing the number of beneficial bacteria and reducing the population of pathogenic and opportunistic microorganisms.

Against the background of using 1 tbsp. l. apple cider vinegar per day, the risk of developing gastritis associated with Helicobacter pylori drops by 2-3 times.

One scientific study has proven the direct effect of apple cider vinegar against E. coli, Staphylococcus aureus, streptococci and Candida fungi. The effect is realized due to inhibition of protein synthesis in the microbial cell.

Regular addition of this product to the diet helps not only prevent the formation of malignant cells, but also destroy existing ones. Studies were carried out on live rats and in test tubes based on isolated cell cultures.

Apple cider vinegar is an effective remedy for eliminating dyspeptic disorders, preventing dysbiosis and cancer.

Prebiotics

Prebiotics (not to be confused with probiotics) are substances that promote the active growth of beneficial microorganisms in the intestines. As a rule, these are complex carbohydrates and fiber (coarse fibers), which cannot be digested by the human body, but are perfectly fermented by “useful” representatives of the bacterial flora.

Prebiotics have been scientifically proven to increase the population of bifidobacteria. They are useful for people with various endocrine and cardiovascular diseases (dyslipidemia, obesity).

The effect of prebiotics is ensured by binding to lactic, acetic, butyric and propionic acids. As a result, there is an active proliferation of beneficial microflora and suppression of harmful ones. An effect was noted against staphylococci, enterobacteria, and clostridia.

Foods rich in prebiotics: bran, beans, fruits (pears, apples, plums), vegetables (cabbage, corn, beans, onions, artichokes, garlic), milk, soy and cereals.

Prebiotics help prevent metabolic syndrome and increase the number of beneficial microorganisms in the lumen of the gastrointestinal tract.

Eat more fiber

Eating plenty of fiber keeps your intestinal cells healthy and ensures your digestive system is properly clearing waste. According to doctors, a lack of fiber negatively affects the microflora: the number of good bacterial strains decreases, and an imbalance arises between bad and good bacteria. This can not only provoke the development of inflammation in the intestines, but also affect the course of other diseases - arthritis, obesity, diabetes, etc.

Foods high in fiber include whole grain pasta and bread, oats, berries, pears, melons, broccoli, carrots and nuts.

Tea mushroom

A drink based on kombucha (kombucha, kombucha) is a fermented product that is currently gaining popularity. In China, the product has been used for several thousand years.

Recent scientific works demonstrate the benefits of kombucha for almost all body systems and the absence of harm.

It has also been proven that kombucha has significant antioxidant properties, promotes the regeneration of the epithelium of the gastrointestinal tract and maintains the functioning of the immune system.

Kombucha is recommended for maintaining the health of the entire body and restoring intestinal damage after illnesses of an infectious or autoimmune nature.

Whole grain products

Whole grain products contain large amounts of fiber, complex carbohydrates (bega-glucans), protein components and B vitamins. They are delivered almost unchanged to the lower gastrointestinal tract and promote the growth of beneficial microorganisms (bifidobacteria, lactobacilli).

Scientists at the University of Reading found that consuming wheat flakes (47 g per day) for 42 days (with a break of 2 weeks) helps improve intestinal microbiocenosis. An increase in the feeling of satiety after eating was also found, which could be used to combat obesity.

Whole grains help reduce the risk of developing type II diabetes and cardiovascular diseases (by 26%) by normalizing the lipid profile. Researchers from the USA came to this conclusion.

Whole grains are essential for maintaining normal intestinal microflora and combating metabolic syndrome.

Foods that inhibit bowel function

Drinks, foods and dishes that have a bad effect on intestinal function include those that contain tannins. These include:

• jelly and decoctions from dogwood, blueberries, quince, pears, bird cherry;
• strong tea, especially green tea;
• cocoa boiled with water;
• Walnut;
• not very ripe persimmon;
• tart wine (if it was not the juice that was fermented, but the seeds with pulp) and the like.

Composition 100 gr. product:

This happens due to the fact that tannins are not absorbed from the intestines and have an astringent effect on the mucous membrane throughout the digestive process. Because of this, the intestinal lining stops responding to its contents, while peristalsis is completely inhibited and cleansing does not occur.

Broccoli

Systematic addition of broccoli to the diet significantly helps to reduce inflammatory changes throughout the gastrointestinal tract and prevent the development of gastritis associated with the persistence of Helicobacter pylori.

Broccoli cleanses the lumen of the digestive tube from toxic substances and protein degradation products, which is especially important for patients prone to constipation.

Eating broccoli is one of the ways to prevent inflammatory diseases of the stomach and the associated complex of digestive disorders. Effectively relieves constipation.

Simple help for the intestines

Before including intestinal-healthy foods in your diet, you need to familiarize yourself with the basic rules to normalize the digestion process and thereby eliminate the occurrence of nausea, belching, heartburn, and the like:

1. Never overeat, even when eating healthy foods enriched with vitamins.
2. It is necessary to eat slowly, calmly, chewing food thoroughly.
3. Follow a diet, that is, you need to eat food at approximately the same time.
4. It is necessary to take equal time intervals between meals.
5. When eating heavy meals, you need to add foods that will allow them to be digested faster.
6. You should not saturate your diet with flour, fried, salted and smoked foods.

Turmeric

Turmeric contains a large amount of curcumin, which, according to scientific data, helps improve the general condition of infectious and inflammatory diseases of the intestines, pancreas and joints. Provides cancer prevention.

It has been proven that the use of curcumin in combination with non-steroidal anti-inflammatory drugs (for example, indomethacin) reduces the risk and depth of damage to the small intestine caused by the interaction of the drug with the mucous membrane. Moreover, the antiulcer activity is comparable to medications such as Omeprazole or Ranitidine.

Curcumin's effects are not limited to the gastrointestinal tract. American scientists have documented the effectiveness of the spice against Alzheimer's disease. The plant destroys beta-amyloid (due to stimulation of phagocytosis), which is the leading cause of the development of this dangerous disease.

Turmeric helps protect the small intestine from ulcerative lesions, which are most often associated with taking medications.

Mint

Mint is used to treat subjective unpleasant sensations (nausea, vomiting, feeling of fullness in the stomach) due to the content of powerful analgesic and anti-inflammatory agents in the leaves.

It has been proven that mint helps improve the general condition of patients with irritable bowel syndrome and effectively eliminates symptoms such as bloating, stomach discomfort, and nausea.

How to use mint:

• chew the foliage of a plant;
• sniff mint extract;
• suck candies based on it;
• brew mint tea.

Regular consumption of mint helps to correct disorders of the stomach and other parts of the digestive system, as it contains painkillers and anti-inflammatory agents.

Pomegranate

One of the literature reviews describes the complex of beneficial properties of this fruit. The use of seeds and juice, flowers, leaves and even pomegranate bark helps to reduce the incidence of oncological pathologies and reduce the severity of inflammatory proliferations.

Pomegranate is recommended for improving digestion and treating chronic diseases of the gastrointestinal tract.

Pomegranate also helps protect the mucous membrane of the duodenum and stomach from the direct damaging effects of large doses of acetylsalicylic acid, which is used by cardiac patients to prevent fatal vascular complications.

Pomegranate is recommended for protecting the intestinal mucosa from cytotoxic drugs and treating long-term inflammatory diseases.

Puer tea

Pu-erh is one of the most expensive teas in the world, which is distinguished by its specific production technology.

Pu-erh leaves contain a large amount of strictinin, a polyphenolic compound that has anti-allergic and anti-inflammatory effects.

Systematic consumption of the drink helps to normalize the intestinal microflora and prevent dysbiosis against the background of long-term use of antibacterial drugs.

Also, experiments on rats have proven the laxative effect of pu-erh. The drink promotes relaxation and improves intestinal permeability, stimulates its rapid emptying.

Pu-erh should be taken during long-term use of antibiotics and inflammatory processes in the intestines.

Foods that improve intestinal function

These are products that have a choleretic effect. These include fats that are used:

• in its own form (not in ready-made dishes);
• on an empty stomach;
• one-time use in large quantities - cream and sour cream 0.1 kg or more, vegetable oil, egg yolks, lard, etc.).

Such products help normalize stool and general cleansing of the body. Spices weaken the effect of fats and enhance the choleretic effect:

• fennel;
• coriander;
• cumin and others.

When taken once, honey has a laxative effect and a choleretic effect when consumed regularly (for several weeks).

Beverages

Freshly squeezed vegetable juices, mineral waters, plain water in an amount of 2.0-2.5 liters, homemade kvass, whey - all this helps cleanse the intestines.

Cellulose

Foods that are rich in dietary fiber, especially coarse fiber:

• dried fruits;
• bread made from wholemeal flour;
• millet;
• bran;
• mushrooms;
• nuts;
• legumes;
• cereals – buckwheat, barley, pearl barley, oatmeal;
• many raw fruits and vegetables - cucumbers, beets, pumpkin, carrots, cabbage (fresh and pickled), spinach.

Such fiber, mechanically irritating the intestines, promotes increased peristalsis in it.

Dairy products

Fermented milk products help cleanse the intestines, and in principle this is true. A big role here is played by the level of freshness of these products and the period of their preparation, since curdled milk, which is already two or three days old, as well as peroxidized kefir, are rich in saprophytic bacteria and lactic acid, which is why they inhibit the functioning of this organ. The same applies to cheeses and “ripe” curds. To improve the digestibility of such products, you can use them together with:

• fruits;
• fresh herbs;
• vegetables.

Lactic acid, contained in fermented milk products, is a nutrient medium for saprophytic intestinal microorganisms, eliminating the imbalance between the pathogenic part and the saprophytic part of the microflora. By suppressing the activity of pathogenic microflora, lactic acid begins to restore normal functioning to the intestines.

11 more tips for gastrointestinal health

To maintain the functional and anatomical integrity of the gastrointestinal tract, it is necessary to comply with a whole set of rules:

1. Avoid mechanical and chemical irritation of the gastrointestinal tract. It is not recommended to eat food that is too hot or cold. Priority should be given to boiling, stewing, baking or frying without forming a rough crust (no breading).
2. Compliance with the qualitative and quantitative composition of food. The daily intake of proteins is 90-100 g (60% should be of animal origin), fats - 90-100 g (25% - vegetable), carbohydrates - 400-420 g. Energy value - about 2,900 kilocalories per day. It is recommended to give preference to dietary and enveloping products.
3. Fractional meals. The frequency of food consumption is 4-6 times a day, in equal portions. This contributes to the smooth functioning of the intestines and the prevention of “overloads”.
4. Adding fresh vegetables and fruits without heat treatment. This will increase the content of vitamins and provide the body with fiber, which is available in large quantities in these foods.
5. Mandatory inclusion of probiotics or prebiotics. The daily requirement is 200 g. They are extremely necessary for adequate motor skills and the flow of food digestion processes.
6. Refusal of harmful products. Sharp substances, as well as components with dyes, preservatives, and sweeteners should be prohibited.
7. To give up smoking. Tobacco smoke contributes to the development of gastritis, enteritis, cancer of the rectum, stomach, liver and pancreas. Systematic smoking disrupts the motility of all parts of the digestive tract, which is manifested by chronic constipation or a tendency to diarrhea.
8. Elimination of physical and mental overload. Any stress contributes to the development of gastric and duodenal ulcers and constipation. It is recommended to practice meditation or yoga more often. It is also important to have hobbies and communicate with friends to improve your emotional background.
9. Controlled use of medications. Many drugs can affect the functioning of the gastrointestinal system. For example, non-steroidal analgesics cause ulcerative process, antibiotics contribute to the development of dysbiosis. Therefore, the approach to the treatment of extraintestinal pathologies must be competent.
10. Long sleep. Doctors advise spending at least 7-9 hours a day resting. Lack of sleep reduces immunity and increases the incidence and severity of inflammatory bowel diseases.
11. Regular physical activity. Systematic feasible exercises normalize the functioning of the smooth muscles of the digestive system and are an effective way to prevent constipation. It is best to combine sports with walks in the fresh air (coniferous forests, parks).

If any symptoms of damage to the digestive system appear, you should consult a doctor as soon as possible. Timely treatment of diseases can save you from irreversible fatal complications. For example, nonspecific ulcerative colitis may be accompanied only by periodic diarrhea and bloating, and be complicated by intestinal perforation with the clinical picture of peritonitis.

You should also combine the treatment prescribed by your doctor with a correction of your diet depending on the type of abnormality (after consultation):

Nutrition rules

1. Snacking in a hurry and heavy, fatty foods are not good for the intestines, which are sensitive to changes and fermentation. In this case, you may experience ailments such as pain, diarrhea, bloating, and constipation. Diet and the way you eat food are very important when treating irritable bowel syndrome.

2. Meals should be small in volume, but frequent (4-5 times).

3. A calm atmosphere and eating without rushing, sitting down, are necessary.

4. It is advisable to cook by steam and in water, bake in foil without fat.

5. Avoid fried and grilled foods.

6. Lean meat, fish, and fairly mild spices are recommended: dill, parsley, marjoram, basil, oregano, herbs de Provence.

7. Avoid sweet milk, drink kefir or yogurt instead. Fruit juices (contain fructose) and sweets are also unfavorable.

Products recommended for diarrhea:

• wheat bread, small cereals (couscous, semolina, barley), white rice, boiled potatoes;

• decoction of dried berries, cocoa in water, jelly, strong black tea, fruit and meat jelly, boiled carrots, grated apple, asparagus, bananas;

• fresh root vegetables (carrots, parsley, celery), lettuce, chicory;

• kefir, natural yogurt, eggs, cottage cheese, lean boiled meat, boiled fish.

Products recommended for constipation:

• bread made from rye flour and wholemeal flour:

• whole grain pasta, thick cereals;

• wheat bran, flaxseed;

• raw fruits and vegetables - lettuce, carrots, tomatoes, chicory, parsley, red beets, celery peppers;

• prune compote, kefir, sour milk, yogurt, vegetable broth, herbal infusions - mint, nettle, chamomile or fennel;

• dried plums, apricots, raisins.