Recent studies have shown that individuals with impaired gut microbiota are much more prone to weight gain than those with healthy gut microbiota. Our intestines contain countless beneficial bacteria, essential for maintaining healthy gut function and protecting our gut microbiota. To preserve the health of our gut, which we often refer to as our body's second brain, and to protect these beneficial bacteria, we should prioritize certain foods in our diet.
A healthy body begins with healthy digestion. Garlic is one of the foods that has a very important effect on our digestive system. With its balanced vitamin and mineral content, it creates a defense mechanism in our intestines. The main substance that provides its beneficial effect is "allicin." However, to preserve the effect of this substance, it should not be exposed to high heat. Therefore, it is much more beneficial to consume garlic raw as much as possible. For better results when using garlic in cooking, it can be added close to the end of cooking. When used in this way, it will be effective in cleansing the intestines and eliminating digestive problems.
Of course, while our bodies strive to stay healthy and our gut tries to protect its beneficial bacteria, we can encounter negative factors such as harmful bacteria, heavy metals, and viruses. To protect ourselves from this, we need to maintain our gut flora. Bone broth, with its vitamins, minerals, amino acids, natural oils, and gelatin, is very important in protecting our gut flora. Therefore, adding bone broth to our soups and meals will be very beneficial for our intestines.
Cabbage, an indispensable vegetable of the winter months, is another one of the most important foods that comes to mind for our gut health. It can be consumed both raw and cooked, and homemade sauerkraut is a very effective source of probiotics for cleansing and regulating bowel function. It is high in fiber, which is important for gut health, and also strengthens our immune system, protecting us from diseases. However, since salt consumption can cause edema, we should be careful to use less salt and, if possible, prefer vinegar instead of salt.
Our daily fiber intake is crucial for our gut health. Consuming sufficient portions of fruits and vegetables is essential to increasing this amount. For example, leeks, which are frequently seen in winter, are a very important source of inulin, which is converted into healthy bacteria in the gut. Inulin is also a type of fiber that nourishes and promotes the growth of beneficial bacteria. We can benefit from foods high in inulin content, such as onions, leeks, Jerusalem artichokes, and asparagus, in maintaining our gut health.
One of the most delicious nuts that comes to mind is pistachio. Its beneficial fatty acids regulate bowel function and strengthen intestinal muscles. It also increases our daily fiber intake. Furthermore, its polyphenol and high fiber content helps increase beneficial bacteria and decrease harmful bacteria in our gut. We can include about a handful (12-15 pistachios) in our daily diet as a snack.
Elimination diets are particularly recommended for maintaining gut health. However, this should be done with the support of a specialist, and the prescription should be tailored specifically to your needs. This diet can be followed for 14-21 days under the supervision of a specialist.
Furthermore, protecting our gut microbiota is crucial for both our physiological and psychological health. We can benefit from probiotics such as pickles, kefir, and homemade yogurt when regulating our gut flora. In addition to probiotic foods, consuming other gut-friendly foods daily, such as quince (which helps eliminate toxins) and okra (which, with its high fiber content, regulates bowel function and protects against colon cancer), will also be effective in regulating our gut flora.