List of foods to improve the microbiota

The gut microbiota plays a crucial role in our health, from digestion and skin appearance to regulating the immune system. A balanced diet, based on nutrient-rich foods, is key to maintaining a healthy microbiota. In this article, we will explore whether there are specific foods that improve the microbiota and which are the best options to include in your diet.

Are there foods that improve intestinal microbiota?

The answer is yes! The gut microbiota is made up of trillions of microorganisms that need specific “food” to thrive. These beneficial microorganisms play an important role in the digestive process, vitamin production, and protection against harmful bacteria.

To improve the microbiota, foods rich in fiber, probiotics, and prebiotics are essential. These ingredients help balance the intestinal ecosystem, encouraging the growth of good bacteria and reducing the impact of harmful bacteria. Incorporating foods that are good for the microbiota can improve your overall health and prevent gut-related diseases.

The best foods for intestinal microbiota

Here is a list of ideal foods to improve and maintain a healthy intestinal microbiota:

1. Foods rich in fiber :
• Fresh vegetables and fruits : Apples, pears, spinach, carrots and broccoli are excellent sources of soluble fiber.

• Tubers and complex carbohydrates: Potato , sweet potato, buckwheat, quinoa… They are also rich in fibre and provide a more stable source of energy compared to refined sugars.

2. Probiotics :
• Natural yogurt and kefir : Contains live bacteria that reinforce the diversity of the microbiota.
• Sauerkraut and kimchi : Fermented foods that improve digestion and strengthen the immune system.
3. Prebiotics :
• Garlic, onion, asparagus and green bananas : Rich in compounds that act as food for the good bacteria in the intestine.
4. Healthy fats :
• Extra virgin olive oil : Its antioxidant and monounsaturated fat content supports intestinal health.
• Nuts and seeds : Almonds, walnuts and chia seeds are ideal sources of essential nutrients.
5. Low sugar foods :
• Avoiding added and ultra-processed sugars helps maintain a healthy intestinal environment and reduces inflammation.

These foods are not only good for the microbiota, but they are also delicious and easy to incorporate into your daily routine. Remember that a varied diet rich in foods for the microbiota is essential to enjoy optimal intestinal health.

Gut health is largely dependent on what you eat. Choosing microbiota-friendly foods such as probiotics, prebiotics and fibre-rich foods can make all the difference in how you feel on a day-to-day basis. These foods not only benefit your gut, but also improve your overall wellbeing such as mood, feeling of heaviness and energy levels.