The gut flora or micro flora is one of the most important elements of our digestive system. Even it is called the second human brain. So it is very important to improve and restore the gut flora or micro flora. Micro flora is the collections of different types gut bacteria that live in the stomach.
Ninety percent of our cells are nonhuman,microbial cells. Our diet influences our microbes and the good news is that you can cultivate a new microbiota, formerly known as gut flora, in just 24hours—by changing what you eat. Bacteria that live in our intestinal tract,also known as gut bugs, flourish off of colorful, plant-based foods.
Recent studies on microbiota continue to show us how the process works, which explains why the mere mention of gut bacteria sparks conversations in both research labs and newsrooms.
Good and healthy gut bugs act like quarterbacks in our intestinal tracts. They call the shots and control the tempo by helping our bodies digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as influenza and toxic cancer-forming carcinogens. In addition to boosting our immune system, microbiota sends messages to our brain and helps regulate metabolism.
The beneficial micro flora in and on your body need a stable environment in which to grow and flourish. We know that the ideal pH in the colon should be between 6.7 and 6.9. A pH of 7 is neutral—anything lower than 7 is acidic and anything above 7 is alkaline. The colon needs to be slightly acidic, which inhibits the growth of undesirable bacteria like Salmonella,Shigella, and E. coli.
Easy and the best way to restore beneficial bacteria in the gut is to create acidity, which promotes the growth of various Lactobacillus bacteria—the ones with well-known beneficial effects. Here are a four simple yet effective ways to accomplish this:
1. Fresh fruits and vegetables
2. Traditional fermented foods
3. Probiotic supplements
4. Lactic acid yeast wafers
1. Fresh fruits and vegetables
Time after time, microbiota forms colonies to combat obesity, type 2 diabetes, heart disease, autoimmune disease, and even certain forms of cancer. The more diversity you have in your gut bacteria, the better off you’ll fare in the long run.
(i) SunrootSunroot/Jerusalem artichokes
Sunroot is full of inulin. Inulin, an insoluble fiber, travels through our bodies from the small to large intestine, our colon.Once this insoluble fiber finds its way to the colon, it ferments into healthy microflora. Other good sources of inulin include asparagus, leeks, onions, and bananas.
Advantages: High in inulin, strong probiotic potential.
(ii) BananasFresh bananas
Like a peacemaker, bananas work to maintain harmony among microbes in the bacterial community, known as phyla. This is one reason bananas are a standard prescription for an upset stomach. Bananas may also reduce inflammation, due to high levels of potassium and magnesium.
Advantages: Restores health of the bacterial community, may reduce inflammation
(iii) PolentaCorn base polenta
Corn, the base of polenta, earns credit for fostering a healthy gut. Polenta’s insoluble fiber travels directly to the colon, where it ferments into multiple strands of gut flora. It’s good to note that polenta, like kombucha, varies in ferment-able components.
Advantages: Restores health of the bacterial community may reduce inflammation. This high-fiber, corn-based complex carbohydrate has a ferment-able component.
(iv) Fermented plant-based foods - sauerkraut, kimchi, tempehFermented plant-based foods - kimchi
Fermented plant-based foods are probiotics that have been found to improve the health of the intestinal cells, improve immune function, decrease allergies, reduce the risk of colon cancer, and treat diarrhea. You can make fermented foods at home and just as easily pick them up from a local grocery or health food store.
Advantages: Fermented foods, such as beet radish kimchi or pickled ginger sauerkraut, are trending for a reason.They directly inoculate your gut with healthy live micro-organisms that will crowd out the unhealthy bacteria, improve the absorption of minerals and improve overall health.