How to improve gut microbiome and microbiota? What if you needed taking medications and now need help? Know everything there is to know!
The microbiota is very important for the balance and proper functioning of the body. After a treatment with antibiotics it can be altered and it is essential to regain its stability to avoid major problems.
During the use of antibiotics, the bacterial population found in the intestines is greatly altered. Once the treatment is finished, the flora recovers, although the original composition and diversity are not fully restored. Therefore, it is important to know how the microbiota can be recovered.
It is common that during or after treatment with antibiotics you notice various intestinal processes such as constipation, diarrhea, dyspepsia or meteorisms. In addition, the alteration of the intestinal microbiota has been associated, in the long term, with some health problems. Among them, inflammatory bowel diseases, obesity, irritable bowel syndrome, colon cancer, and allergies.
What is the microbiota?
Microbiota is understood as the set of microorganisms that are normally found in various parts of the body of living organisms. In this sense, the bacteria in the intestine are the intestinal microbiota. They are not harmful to health, and are necessary for the body to remain healthy.
In fact, some gut bacteria help digest food and control other disease-causing bacteria. For their part, the person or the host provides them with nutrients. This balance between the host and the microorganisms is symbiosis.
As we mentioned before, when this balance is broken, the body is exposed to different risks, including infections. Side effects, such as diarrhea, are also possible as the intestine recolonizes with harmful bacteria. That is why it is important to recover the microbiota in a timely manner.
Be careful with antibiotics
Antibiotics cannot select between good bacteria and bad bacteria, thus disrupting the beneficial microbiota.
During antibiotic treatment, children, the elderly and patients with chronic diseases are the most vulnerable. That is why you should use them properly and always under medical supervision.
It is worth remembering that when used excessively they promote bacterial resistance. A body excessively exposed to these elements will become a reservoir of resistant genes, making controlling bacterial infections more difficult.
In that sense, the United States Center for Disease Control and Prevention (CDC) reported in 2016 that of 154 million antibiotic prescriptions that private doctors and emergency departments prescribe each year, 30% is unnecessary.
The agency determined that most of the prescriptions were for respiratory conditions caused by viruses, which do not respond to antibiotic treatment. Among them are:
- Sinusitis.
- Bronchitis.
- Common cold.
- Ear infections.
- Viral sore throats.
Fortunately, there are several ways to recover the microbiota naturally, which we will present below. However, be sure to consult with a specialist which is the most convenient option according to your case.
How to improve gut microbiome and microbiota?
According to the Federation of Celiac Associations of Spain, there are around 500 types of different bacteria in the human body. All contribute to maintaining balance within the system.
They explain that the changes produced by antibiotics are reversible. For this, a varied and balanced diet is required. The intake must be adequate and with good quality nutrients. Therefore, an excellent way to stabilize the bacterial flora is by consuming the following foods.
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Yogurt
Yogurt is a food rich in microorganisms. In addition, it provides several nutrients, such as good quality proteins, vitamins and minerals. You can also consume one or more servings of other fermented foods daily, such as soy yogurt, homemade sauerkraut, kimchi, or water kefir. They all help prevent diarrhea that occurs during antibiotic treatment.
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Probiotics
Probiotics are live microorganisms that produce a beneficial effect on health, only if in the right amounts. These remain active in the intestine for the time necessary to change the intestinal microbiota.
Similarly, these bacteria stimulate digestive juices and natural enzymes, allowing proper digestion. Although yogurt and kefir are probiotic foods par excellence, we can also consume the following foods:
- Miso soup.
- Kombucha tea.
- Olives.
- Dark chocolate.
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Prebiotics
Prebiotics are carbohydrates that function as a substrate for probiotic foods. Although the body does not digest them, they serve as a basis for strengthening living microorganisms, which improves health.
Among them, we can name the following:
- Garlic.
- Leek.
- Banana.
- Onion.
- Artichokes.
- Wheat bran.
- Wheat flour.
- Chicory root.
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Foods rich in fiber
Improving mood by eating fiber may be possible, according to studies.
Fiber has supplements to enrich the microbiota.
Fiber has very important functions within the body. Among them, stimulate the intestine. In fact, it creates an ideal environment for the bacteria that live in this area. In the same way, it helps in weight loss, facilitates intestinal cleansing and reduces levels of bad cholesterol (LDL).
To take advantage of its properties, you can consume:
- Fruits.
- Vegetables.
- Vegetables.
- Nuts.
- Whole grains.
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Antioxidant foods
Antioxidants are those elements that can prevent the oxidation of other cells. That is, they prevent them from deteriorating. To do this, you can consume turmeric, coffee, chocolate, coffee, parsley, and garlic, to name a few. However, to ensure that you meet the goal properly, you should consult a specialist.
Remember that lifestyle has a huge influence on the health of the body. In fact, if you eat properly, your nutrition will be complete and you will be able to recover the microbiota. Do not self-medicate and, if you have any doubts, always seek professional advice.
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