The first step to a healthy intestine! Cultivate good bacteria with "special dietary fiber" that is attracting attention in research
Hello, this is John! Are you feeling refreshed and refreshed every day? Some of you may be thinking, "I've been having trouble with my stomach lately..." or "I was told about my intestinal environment during my health check, but what does that mean?"
The intestines are actually a very important place for our health. And the health of the intestines is determined by the bacteria that live in our stomachs.Intestinal bacteria" Intestinal bacteria are tiny organisms that live in our stomachs and are invisible to the naked eye. There are said to be more than 100 trillion of them!
These intestinal bacteria have the ability to have beneficial effects on our bodies.Good bacteriaThere are "good bacteria," "bad bacteria" that have negative effects, and "opportunistic bacteria" that can be either depending on the situation. Good bacteria are like heroes that keep the peace in your intestines. They are said to aid digestion, boost your immune system, and even contribute to mental stability.
Research is attracting attention! What is the "special dietary fiber" that energizes good bacteria?
You may be wondering, "So how can we increase the number of good bacteria?" In fact, a recent study showed thatSpecific dietary fiberIt has been discovered that " is very effective in increasing these good bacteria!
Dietary fiber is a component found in vegetables, fruits, beans, etc. that is difficult for our bodies to digest. It is often referred to as the "stomach cleaner." This dietary fiber is also a favorite food of good bacteria. In particular, dietary fiber that acts as food for good bacteria and helps them grow is called "good bacteria."Prebiotics" It's delicious food that gives good bacteria energy.
The study focused on a unique type of dietary fiber that we may not be aware of in our everyday diets. The title of the original article says, "You probably aren't eating it yet," so it might be something special!
Why is this "special dietary fiber" good for good bacteria?
So why are certain dietary fibers especially good for your bacteria?
This is because the good bacteria gobble down the dietary fiber and multiply. It's like when you give your garden good fertilizer and it produces lots of beautiful flowers. Here are some benefits of increasing the number of good bacteria in your intestines:
- Smooth bowel movements: It is expected to improve bowel movements and relieve constipation.
- Immunity booster: The intestines are said to be the body's largest immune organ. Increasing the number of good bacteria helps to build a body that can fight off illnesses.
- Aids in nutrient absorption: This allows you to more efficiently absorb nutrients from the food you eat.
- Does it also have skin beautifying effects?: Having a healthy intestinal environment can also improve your skin condition.
In this way, consuming certain dietary fibers increases the number of good bacteria and can have many beneficial effects on our entire body.
You can start today! Dietary tips to boost your stomach's good bacteria
You may be wondering, "What foods should I eat to get that special dietary fiber?" Unfortunately, the original article did not mention any specific foods. However, the important thing is,Eat a balanced diet containing a variety of dietary fibres" That's what it is.
The shortcut to cultivating healthy good bacteria is to consciously include foods rich in dietary fiber in your daily meals, rather than relying solely on specific "superfoods." In particular, we recommend that you actively consume the following food groups.
- Whole grains: Brown rice, barley, oatmeal, etc. Simply replacing white rice with brown rice or whole wheat bread will increase your fiber intake! (It's like a "complete" version of rice or bread. It's packed with nutrients.)
- Beans: Soybeans, natto, lentils, chickpeas, etc. They are also rich in protein, so you can kill two birds with one stone.
- Vegetables and fruits: In particular, root vegetables such as burdock and lotus root, dark-colored vegetables such as broccoli and spinach, mushrooms, and seaweed (wakame, hijiki, mozuku, etc.) are rich in dietary fiber. These often contain both soluble dietary fiber (a type that dissolves in water) and insoluble dietary fiber (a type that does not dissolve easily in water and adds bulk to stool).
- Fermented foods: Yogurt, natto, miso, kimchi, etc. These contain good bacteria (called probiotics), so they are even more effective when taken together with dietary fiber (prebiotics), which serves as food for the good bacteria!
Increase your fiber intake with simple tips!
It can be hard to suddenly change your eating habits completely, so why not start with these small changes?
- Try cooking your usual white rice with a tablespoon of rolled barley or glutinous barley.
- Try adding more wakame seaweed, mushrooms, and vegetables to miso soup or other soups than usual.
- Top the salad with mixed beans and nuts.
- For snacks, choose fruits, dried fruits, or fiber-rich nut bars.
These small steps will help support the good bacteria in your stomach.
Things to keep in mind when taking dietary fiber
Dietary fiber is good for the body, but if you suddenly eat too much, it can cause bloating and loose stools. If you don't usually eat much dietary fiber, start with a small amount and gradually allow your body to get used to it.
When consuming dietary fiber,Drink plenty of fluidsIf you don't drink enough water, constipation may get worse, so be sure to drink water frequently.
A word from John
After reading this article, I was reminded of the wide variety of dietary fiber and the importance of a healthy intestinal environment. I tend to eat the same things every day, but from now on I want to incorporate more varieties of vegetables, beans, seaweed, etc. into my diet to support the good bacteria in my stomach. Why don't you all start by doing what you can to improve your intestinal health, little by little, within your limits? I'm sure your body will be grateful!
This article is based on the following original articles and is summarized from the author's perspective:
Want To Increase Good Gut Bacteria? Study Shows This Unique
Fiber Can Help