A CASSAVA, A FOOD FOR YOUR MICROBIOTA.
We hear it more and more: “take care of your microbiota”; “the relationship between your gut bacteria and mood or energy”; “Take pre and probiotics” … But what exactly do they mean by all this? Do we all have to take it? Does it really have as many benefits as they say?
WHAT IS GUT MICROBIOTA?
First of all, the intestinal microbiota is a population of microorganisms (bugs) that exist in our digestive tract and that exert essential functions on our body. Some curious facts are that it can weigh up to 2kgs, its surface is as large as two tennis courts or that the microbiota of each person is as unique as the fingerprint.
WHY IS OUR MICROBIOTA IMPORTANT?
These bacteria carry out very important functions such as:
– They act as a defense against pathogens enhancing our immune system.
– They manufacture vitamins.
– In it is one of the most important neurotransmitters, serotonin, one of the hormones of happiness. It is produced by 90% in our intestine. One of the reasons for the phrase “the gut, our second brain”.
– It acts as a filter so that if our microbiota is taken care of, it passes into the blood those nutrients we need and eliminates harmful toxins in feces.
– Purely digestive functions such as digestion itself making it adequate, without gas, constipation, diarrhea, bloating …
HOW TO TAKE CARE OF IT?
Through a healthy lifestyle where our food becomes vital. In it we must include prebiotics, which are foods that act as nutrients for our microbiota and probiotics, foods or supplements that contain live microorganisms.
You can find them at:
HIGHLY FERMENTABLE FIBERS.
They are found in carrots, kiwi, grapes, bananas, grapefruit, lemon, orange, apple and cherries. These foods if cooked, bacteria assimilate fibers better. Other sources are oats, barley, mushrooms, flax and chia seeds, seaweed (do not abuse for its iodine content), chicory root, leek, onion, asparagus, artichoke, banana, legumes.
RESISTANT STARCH.
It is found in bananas, legumes, cereals and tubers such as potato, sweet potato, cassava, parsnip. For cereals and legumes, once cooked, cool in the fridge to 4-5 degrees and reheat without exceeding 130 degrees.
POLYPHENOLS.
They are found in spices (oregano, black pepper, cayenne and ginger, especially), cocoa (roasted, better), fruits (red fruits, especially) and nuts.
HEALTHY FATS.
They are a source of EPA and DHA (small oily fish with fewer contaminants such as sardines, anchovy, mackerel, horse mackerel or herring); oleic acid (extra virgin olive oil and avocado); omega 6 and 9 (nuts).
FERMENTED FOODS.
You can include them through fermented vegetables such as cabbage or sauerkraut, carrots, radishes, spring onions or pickles (the famous pickles); kimchi, a variant of sauerkraut; kombucha, a fermented beverage; milk kefir, best goat and organic; Quality vinegar. Annotation: they must be fresh, unpasteurized, or homemade.
With all the food source options we have mentioned in this post you can help take care of your microbiota by keeping it healthy. But remember that in the end, it will not depend only on your diet but also on eating slowly, your stress levels, sleep, hydration, physical exercise … Take care of yourself globally and you will start to gain in well-being.
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