YUCCA, 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 THE INTESTINAL 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 organism. 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 by boosting our immune system.
– They manufacture vitamins.
– It contains one of the most important neurotransmitters, serotonin, one of the happiness hormones. It is 90% produced 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 well cared for, it passes into the blood those nutrients we need and eliminates harmful toxins in feces.
– Purely digestive functions such as digestion itself, making it proper, without gas, constipation, diarrhea, bloating…
HOW TO TAKE CARE OF IT?
Through a healthy lifestyle where our diet is of vital importance. We should 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, banana, grapefruit, lemon, orange, mahttp://casanafoods.com/wp-content/uploads/2022/07/Barriaga_IMG_7933-scaled-scaled-3.jpgana and cherries. If these foods are cooked, the bacteria assimilate the fibers better. Other sources are oats, barley, mushrooms, flax and chia seeds, seaweed (not to be abused because of its iodine content), chicory root, leek, onion, asparagus, artichoke, banana, legumes.
It is found in bananas, legumes, cereals and tubers such as potatoes, sweet potatoes, cassava and parsnips. For cereals and legumes, once cooked, cool in the refrigerator at 4-5 degrees and reheat without exceeding 130 degrees.
They are found in spices (oregano, black pepper, cayenne and ginger, in particular), cocoa (roasted, the better), fruits (red fruits, in particular) and nuts.
They are a source of EPA and DHA (small blue fish with less contaminants such as sardines, anchovies, mackerel, horse mackerel or herring); oleic acid (extra virgin olive oil and avocado); omega 6 and 9 (nuts).
You can include them through fermented vegetables such as cabbage or sauerkraut, carrots, radishes, spring onions or gherkins (the famous pickles); kimchi, a variant of sauerkraut; kombucha, a fermented drink; milk kefir, preferably goat’s milk and organic; quality vinegar. Annotation: 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 only depend on your diet but also on eating slowly, your stress levels, sleep, hydration, physical exercise… Take care of yourself in a global way and you will start to gain in well-being.