You will see that the balance of the intestinal flora requires above all a good diet. When it is weakened, consuming the right products will allow you to easily restore it. Follow the guide, we tell you everything!
What is intestinal flora?
Also called microbiota , the intestinal flora is located mainly on the mucosa which covers the internal walls of the small intestine and the colon and is composed of micro-organisms (fungi, bacteria, parasites and viruses) essential to the good health of the digestive tract. . A healthy intestinal flora allows, among other things, better absorption of vitamins and minerals. It also plays a major role in digestion and contributes to the proper functioning of the immune system. It is therefore essential to take care of it and in the event of an imbalance (this is called dysbiosis), to know what foods to eat to restore the intestinal flora .
What are the needs of the intestinal flora?
For its proper functioning, the intestinal flora needs a balanced and varied diet, rich in fiber, prebiotics and probiotics. These are the foods that nourish the good bacteria present in the intestines, ensuring the balance of the microbiota and the good health of the body in general.
How long does it take to restore your intestinal flora?
When the intestinal flora is weakened, by taking antibiotics for example or poor lifestyle, certain inconveniences can appear, such as bloating , intestinal pain, flatulence, constipation , etc. This is a sign that it is must act! In addition to consuming the right foods to restore the intestinal flora , we advise you to take a course of probiotics at the same time. At DIJO, our products have been designed to pamper your stomach, which let's not forget, is our second brain! We have developed a range of probiotics made in France and with love, such as the Indispensable Probiotic s DIJO, to be taken as a treatment of at least one month to help you restore your intestinal flora and quickly regain digestive well-being.
The rebalancing of the intestinal flora does not happen overnight, the duration varies from one individual to another but in general by adopting the right diet and a course of probiotics, it takes between 1 and 3 months, sometimes 6 in extreme cases, to find a healthy microbiota.
10 foods to eat to restore your intestinal flora
1. Fermented foods
Sauerkraut is the best-known fermented food, it contains lactobacilli present naturally in the intestinal flora. If you are not a fan of this dish, you can also turn to miso (in soup, it is easy to consume), kefir, lacto-fermented tofu, kombucha, sourdough bread or even vegetables ( carrot, cabbage, cucumber for example) that you can ferment yourself. Simply place your vegetables in jars with water and about 3% salt. This simple technique will allow vegetables in a few weeks to produce lactic acid bacteria ideal for restoring the intestinal flora.
2. Yogurts and cheeses
Probiotics are particularly widespread in yogurts, as well as in blue-veined cheeses such as Roquefort and blue or with rinds such as Camembert. These are foods to eat to restore the intestinal flora . Plus it’s good, it’s really good!
3. Whole grains
Whole grain rice, whole grain pasta, buckwheat, quinoa, oats and whole grain bread are rich in fiber and help to effectively restore the intestinal flora.
4. Red fruits and banana
Blackberries, blueberries, blackcurrants, redcurrants and even black grapes are particularly recommended in cases of imbalance in the intestinal flora. The banana, for its part, rich in fructo-oligo-saccaride (FOS) has a prebiotic effect which will stimulate the good bacteria present in the intestines and the colon.
5. Legumes
Chickpeas, split peas, dried beans and lentils are also preferred foods to rebalance the intestinal flora. They are rich in fiber and prebiotics and promote the presence of good bacteria.
6. Honey
This natural antioxidant has many benefits including stimulating the production of good quality bacteria. It is also antibacterial and protects the intestinal flora from pathogenic viruses. It is a great ally in restoring your intestinal flora. It should still be consumed in moderation because it is very sweet.
7. Oilseeds
Nuts, almonds, seeds, pistachio, pine nuts are also allies of healthy intestinal flora because they are very rich in fiber, perfect for nourishing our good bacteria. We recommend a handful (around 30g) per day.
8. Foods rich in omega-3
To restore the intestinal flora, we invite you to eat fish such as sardines or mackerel but also salmon, olive oil and avocado. This is what we call good fat!
9. Spices
Cinnamon, turmeric and even ginger help the intestinal flora to reduce bad bacteria.
10. Garlic and onion
They contain prebiotics which nourish the bacteria necessary for the balance of the intestinal flora.
You now know what foods to eat to restore the intestinal flora and regain digestive well-being. Up to you !
