Better well-being: These 5 foods for a healthy colon

When you hear the word “bowel” to switch off a lot quickly, since the topic is popular neither for a talk, especially a great influence on our daily life – at least not at first glance.

Because, in truth, a healthy gut flora is extremely important, because it affects the entire immune system.

About 70 to 80 percent of all cells, which produce antibodies, reside in the intestinal mucosa. And the living bacteria will build fiber and provide vitamins that our body needs urgently.

Therefore, a healthy intestine can contribute significantly to diseases and inflammation prevent.

With particular eating habits, you can support his intestinal health. The following foods are among the absolute gut-Fitmachern and should therefore in the future more often on the dining plan.

1. Coconut

Coconut products of all kinds, including Oil, milk, and yogurt, are antimicrobial, antifungal and antiviral and are so.to the natural enemy for the small intestine failed settlement, yeast, fungi and parasites

Medium chain triglycerides (MCTs) in coconut also help in the absorption of nutrients and have been proven in tests to be particularly advantageous in the case of diseases in and around the intestine.

Coconut yogurt can also promote the additional benefits of probiotics-trump, which is generally the growth of good bacteria in the gut.

2. Peppermint

Mint has been used for Thousands of years for medicinal purposes – and for good reason.

Because peppermint is a Hybrid of water mint and mint, has antispasmodic properties, which makes them ideal for the relief of irritable bowel syndrome (IBS) and other bowel complaints.

The cooling Menthol in the peppermint relaxes also the digestive tract, pain, bloating and constipation are reduced according to a study, even had the same effect as prescription drugs.

3. Salmon

Fatty fish such as salmon is an excellent source fürOmega-3 fatty acids and Vitamin D, which makes it also for the intestines to miracle weapon. Omega-3 fatty acids reduce inflammation and promote healthy intestinal bacteria.

A study has shown that Omega-3 fatty acids can play an important role in the treatment of chronic diseases which are associated with the intestine in the connection. These include metabolic disorders, obesity, and colon cancer include.

In another study low levels of Vitamin D have been associated with positive effects on the chronic bowel disease, IBD (Inflammatory Bowel Disease) and bowel cancer.

The reason is that By increasing the intake of Vitamin D reduces the inflammation drastically and the activity of bacteria in the gut supports that contribute to the prevention of infections (e.g., Salmonella).

Photo gallery: the 10 Basics of a healthy diet

4. Raspberries

Dietary fiber for intestinal health is essential: Who takes enough of them, can prevent symptoms such as constipation and diverticulosis (pouches in the intestinal wall).

A further scientific investigation has also shown that dietary fibers reduce systemic inflammation and a healthy immune response support.

Therefore, raspberries deserve a place in the list of the most important foods for a healthy colon: A Cup of raspberries contains eight grams of fiber – that’s about a quarter of your daily fiber needs.

5. Lemon

Lemon contains a lot of Vitamin C, the inflammation is suppressed, strengthens the immune system and its antimicrobial effect supports a healthy bacterial balance in the body.

Vitamin C also plays a role in the formation of collagen, which many are familiar, perhaps, rather out of a Beauty context.

But the structure of the proteins, as a study found out, not only for wrinkle-free skin, but also for optimal immune function of the intestine is necessary.

Lemons detoxify in a natural way and help to stimulate the production of bile to support digestion. A low production of bile has been identified in the research as a risk factor for the development of gastro-intestinal problems.

Lemons contain the least of pectin, a type of prebiotic dietary fiber that feeds the good bacteria and the number of bad bacteria in the gut, according to a study reduced.

Sources

• Understanding the Impact of Omega-3 Rich Diet on the gut Microbiota, retrieved on 10.02.2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808672/
• The Benefits of Vitamin C, retrieved on 10.02.2020 https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#3
• Effects of apples and specific apple components on the cecal environment of conventional rats: role of apple pectin., archived from the original on 10.02.2020 https://www.ncbi.nlm.nih.gov/pubmed/20089145
• The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes, cardiovascular disease and colon cancer, retrieved on 10.02.2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399949/
• Amid the Murk of ‘Gut Flora,’ Vitamin D Receptor Emerges as a Key Player, archived from the original on 10.02.2020 https://www.urmc.rochester.edu/news/story/2923/amid-the-murk-of-gut-flora-vitamin-d-receptor-emerges-as-a-key-player.aspx
• The Use of Medium-Chain Triglyceridesin Gastrointestinal Disorders, retrieved on 10.02.2020 https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/Parrish-February-17-2.pdf

Judith Kerstgens

*The contribution of “Better well-being: These 5 foods for a healthy colon” is published by FitForFun. Contact with the executives here.