Beware of constipation, obesity, and poor intestinal function if you sit for long periods of time and eat out! Experts call for: Eat more 6 foods to maintain intestinal health
Modern people have a habit of sitting for long periods of time, not exercising, and always eating out for three meals a day, which may easily lead to constipation and obesity, and the gastrointestinal environment may not be ideal. Many people take care of their intestines by supplementing “probiotics” in health foods; however, many natural foods also contain large amounts of probiotics. American functional medicine and nutrition expert Danny Ly pointed out that eating more of the following 6 foods rich in probiotics will have certain benefits for the intestinal environment in the body:
1. Sauerkraut
Ly said that sauerkraut is rich in healthy intestinal bacteria, which can optimize and balance the intestinal flora; and contains high concentrations of glucosinolates and ascorbic acid, which have been proven to help reduce DNA and cell damage. Additionally, glucosinolates play an important role in liver detoxification.
2. Kimchi
A study published in the “Journal of Medicinal Food” confirmed that kimchi can increase the level of probiotics in the intestines, thereby improving intestinal health. Ly believes that kimchi can help relieve constipation and lower cholesterol in the body. It is recommended to consume it in moderation during daily meals to supplement the nutrients the body needs.
3. Miso
The National Institutes of Health (NIH) published research showing that poor intestinal health may be related to the development of fatty liver disease. Miso has been proven to have the ability to reduce liver fat, and is more effective when paired with exercise. Ly also said that fermented miso contains probiotics that promote intestinal health and help improve gastrointestinal digestion and absorption.
4. Kombucha
Ly explained that kombucha is a fermented tea rich in antioxidants. The fermentation process produces acetic acid, which has been proven to play an important role in regulating body weight and improving insulin sensitivity. However, Ly also reminded the public that kombucha may increase the acidity in the intestines, so people with hyperacidity and gastroesophageal reflux should avoid drinking it.
5. Salty yogurt
Salted yogurt, also known as “Kefir”, is a fermented milk drink originating from the West. Ly said that salty yogurt is rich in probiotics, which helps the large intestine produce vitamin B complex after absorption, which is very beneficial to the nervous system and neurotransmitters (such as serotonin and dopamine). The “MDPI” study also stated that salty yogurt has anti-inflammatory properties.
6. Yogurt
Research published in “Nutrition Reviews” points out that regular consumption of yogurt is associated with reduced risk of diabetes, weight maintenance and cardiovascular health. Ly believes that the lactobacilli and bifidobacteria in yogurt can protect the immune system and maintain a healthy metabolism by increasing satiety. Ly recommends that when eating it, it should be sugar-free and paired with high-fiber foods such as fruits, which is better for the intestines.
Finally, Ly reminded the public that the above-mentioned foods should be consumed in moderation and discretion. Excessive consumption may still risk irritating the gastrointestinal tract. In addition, if you have long-term gastrointestinal problems, it is recommended to seek diagnosis from a gastroenterologist before considering whether to consume the above foods or related health products. Ly also called on improving intestinal health to include exercise and avoiding prolonged sitting and poor eating habits, in order to maintain a healthy intestinal environment.
Source:
Yogurt, cultured fermented milk, and health: a systematic review
Fatty Liver Disease and Gut Microbiota: A Comprehensive Update
Health Benefits of Kimchi (Korean Fermented Vegetables) as a Probiotic Food
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