How to improve or restore healthy gut flora

Heather Campbell
 min read

How to improve or restore healthy gut flora?

How to improve or restore healthy gut floraAs with anything, healthy eating is key. It is necessary to rebalance the gut.

There are a number of over the counter supplements to help, but in the long term, it’s all down to the right choices.

In this post we explain how limiting your meat consumption and adding spices and herbs are an easy and sure way to gut health.

We also talk about intestinal flora benefits and other healthy eating habits in our other post How can I improve my gut microbiome? Health tips

How to improve or restore healthy gut flora: Introduction

Billions of bacteria and other organisms make up the intestinal flora and play an important role in human health.

Science still does not know, to this day, the extent of their usefulness.

But we do know is that it is important to take care of your intestinal flora to stay healthy.

So how can we maintain or improve the balance of what is also called the intestinal microbiota?

How to improve or restore healthy gut flora: Why is it needed?

Intestinal flora: Essential for digestion

The intestinal flora refers to all the organisms living on the walls of the digestive system.

Without them, digestion would be impossible. It contributes to intestinal homeostasis or balance.

But the role of this flora is much more extensive.

It doesn’t just maintain the balance of digestive functions: feeding, digesting and getting rid of waste.

Over the past few decades, science has discovered that the digestive tract performs important functions, particularly because it is home to special microorganisms called bacterial flora or intestinal microbiota.

An ally in maintaining a healthy weight

The fungi, bacteria and parasites that make up the microbiota also play a very important role in weight regulation.

People with weight problems have a particular intestinal flora.

These billions of microorganisms could therefore be powerful allies in the fight against weight gain.

Defense mechanism

The army of microorganisms present in the intestinal flora is also there to defend the body from bacterial and viral attacks

It stops them form penetrating the digestive mucosa.

It would also have an impact on the immune system, which is why it’s very important to take care of it.

And the intestinal microbiota would also have other functions.

It could notably influence the psychological state of an individual.

What are the impacts of an imbalance in the intestinal flora?

You may experience problems in your digestive system such as bloating, constipation, diarrhea or heaviness if your intestinal flora is out of balance.

However, this is only the tip of the iceberg. The microbiota influences the immune system.

Its imbalance can therefore disturb it and make it less effective against external aggressions and pathologies.

Certain diseases (autoimmune, etc.) could then develop.

The imbalance in the intestinal flora could be due to a lack of good bacteria, also called dysbiosis.

It can happen due to prolonged stress, a bad diet or even antibiotics.

To reduce stress, a factor unfavorable to the balance of the microbiota, the marine magnesium vitamin B6 can be very useful.

This mineral from the sea is said to be very effective in combating the symptoms of stress.

You don’t have to go fishing – just ask your pharmacist for some tablets.

A few weeks of treatment can considerably improve your well-being.

How to improve or restore healthy gut flora naturally

The intestinal flora is in constant motion from birth to death.

Each individual has a specific flora due to genetic and environmental factors.

But it can be modified by adopting certain lifestyle habits.

Balanced intestinal flora and a healthy lifestyle

There is a clear link between balanced intestinal flora and healthy living.

This is why it is important to opt for a healthy diet, rich in fruits, vegetables and legumes that are full of probiotics.

Probiotics are the food of choice for microorganisms.

This type of diet allows good bacteria to proliferate in the digestive system.

Some food supplements can be consumed to repopulate the intestinal flora with friendly microorganisms.

Probiotics are one of them.

Probiotics contain living matter and are intended to restore balance.

Some foods such as fermented milks also contain natural probiotics.

Same for other dairy products: cheese and yogurt have lactic ferments.

Fermented soy products include tofu, tempeh, miso, kefirs and sauerkraut.

Food supplements to maintain the balance of the intestinal flora

Food supplements such as lactic ferments are an interesting alternative to help maintain or restore a balanced intestinal microflora.

Lactic ferments contain prebiotics that are essential to our well-being.

Presented in the form of capsules, they are easily consumed and are suitable for children from 10 years.

Remember that this is a supplement, this cure must be accompanied by a balanced diet.

Food supplements to treat symptoms of intestinal flora imbalance

While waiting to re-balance the intestinal flora, supplements can help with symptoms of imbalance such as bloating or intestinal cramps.

However, it should be noted that plants contain active ingredients and are not suitable for everyone. Children should not consume it.

Pregnant or nursing women should consult their doctor or pharmacist before using them, as well as adults with chronic illnesses.

How to improve or restore healthy gut flora: Eating

3 tips to take care of your intestinal flora

Plants, foods and spices to sanitize and disinfect

In order to eliminate pathogenic bacteria, to cleanse and purify the intestinal flora, we can use several foods, food supplements or plants that will be very effective, such as

  • thyme (also usable in essential oil on the advice of a therapist)
  • the laurel
  • garlic
  • oregano
  • cinnamon
  • cloves
  • Grapefruit seed extract
  • the olive tree

Finally, caprylic acid is an excellent natural anti-fungal agent found in coconut oil or butter.

It will limit the proliferation of candida albicans.

Limit meat consumption

The residues (muscular tissues) of the meat will stagnate in the colon and favor a putrefaction flora.

This contrary to the residues of the plants which also serve to sweep the colon and eliminate feces.

There, the bacteria will release toxins and in the long run, if these residues continue to stagnate, will lead to inflammation and intestinal permeability at the same time as an imbalance in the flora.

Limiting meat and animal tissues in favor of plants is beneficial for the development of a good intestinal flora.

It also limits the inflammatory impact of excess meat.

Eat organic vegetables and fight constipation

In order to maintain and feed the bacteria that inhabit our intestines, it is necessary to provide them with fuel because they are living organisms.

At first, we will be able to feed them thanks to the fibers of the plants which will allow them to develop.

These same fibers will also partly participate in the evacuation of food waste and the cleaning of the colon, thus cleaning the intestines.

The more vegetables and plants we eat (raw, as far as digestion allows, or cooked), the more fiber we provide.

Therefore more fuel for the bacteria of the intestinal flora.

This is the basis. You should remember to drink enough water as well.

RelatedEndurance exercise to keep the gut healthy and help your digestive system

How to improve or restore healthy gut flora: Conclusion

Healthy eating is necessary to restore and maintain healthy gut flora.

Limit meat, increase your veggies, and add spices and herbs for a delicious taste that will do you a world of good!

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More