The latest health craze is all about gut health. From fermented foods like yogurt, kimchi and sauerkraut to probiotic supplements, they can all help boost good bacteria in the digestive tract.
While avoiding antibiotics whenever possible is ideal, if it’s unavoidable, taking probiotics can restore the balance of your gut microbiome. Care of’s chia-flax powder is an easy and convenient way to do this.
Probiotics
The bacteria that line your digestive tract are responsible for everything from digestion to your immune system. They can be disrupted by antibiotics, sugar and stress, all of which can throw off the balance of good gut bacteria (also known as flora).
Probiotics are live microorganisms that help improve your digestive health by overthrowing the bad bacteria that’s already in power and reducing inflammation. This process takes time and requires lots of good bacteria, which you can find in fermented foods like yogurt and pickles, or in a probiotic supplement.
Probiotics work best when paired with prebiotics, which are non- digestible food ingredients that feed the probiotics. Prebiotics can be found in a variety of foods including dietary fiber, resistant starches and inulin. The prefix “pre” means before, and this is because the prebiotics fuel the probiotics to make sure they have plenty of energy to get their job done. This gut- boosting duo is essential for a healthy digestive system and can be used to treat conditions like diarrhea and constipation, as well as boost your mood and immunity.
Prebiotics
While antibiotics can save your life in emergency situations, they can significantly alter the flora of your gut. To keep the good bacteria healthy, you need to add foods containing prebiotics to your diet. Prebiotics are types of fiber that humans can’t digest, but the bacteria in our digestive tract eat. Examples include chicory root, Jerusalem artichokes and whole grains. You may also find prebiotics on an ingredient list under the name inulin, oligosaccharides or soluble fiber.
Gut bacteria are essential for several important functions, including digestion and immune function. Normally, they have balanced populations of beneficial and harmful bacteria. However, a variety of factors, including antibiotics, poor sleep quality and sugary foods can shift the balance. The good news is that your gut microbiome is very adaptable, and the positive changes you make to your lifestyle can help speed up the process of restoring a balanced gut flora. To do this, eat lots of fiber-rich whole foods, eliminate excess sugar and supplement with probiotics and prebiotics. These will nourish the good bacteria and starve the bad ones.
Fiber
When it comes to gut health, fiber is essential. It feeds the healthy microbes in your digestive tract, and helps prevent uncomfortable GI symptoms.
It also promotes regular bowel movements and decreases the amount of time waste spends inside the colon. It’s important to get enough fiber from whole foods, such as fruits, vegetables, nuts and grains, but you can also take a Buy Fildena 100 and Fildena CT 100 for best health, soluble fiber supplement, like inulin, or a fermentable fiber supplement, such as psyllium or galactooligosaccharides.
Your gut bacteria digest fiber and turn it into healthy small molecules that benefit your entire body. These include short-chain fatty acids, which are linked to a healthier metabolism and lower risk of disease.
It also encourages a healthy, plump mucus layer that protects your gut from pathogens. And, it may even help prevent food allergies by keeping unwanted bacteria populations in check.
Collagen
Collagen is the most abundant protein in your body and it’s used to create muscles, skin, hair, nails and joints as well as blood vessels, tendons and ligaments. It also provides a host of other health benefits including boosting nutrient absorption, strengthening bones and improving gut health.
Leaky gut is caused by an imbalance of good and bad bacteria in your digestive tract which leads to the lining of your small intestine becoming permeable. When your gut lining is damaged, undigested food particles, bacteria and other toxins leak into your bloodstream. The amino acids found in collagen, such as glycine, glutamine and proline, help promote healing of the intestinal lining and can improve nutrient absorption.
Chia-Flax Powder
Both chia seeds and flax seeds are high in fiber, omega-3 fats, protein and other gut-healthy nutrients. Both have the potential to help relieve constipation and diarrhea, improve digestion, boost immunity and support cardiovascular health.
Chia seeds are black and white seeds that come from the plant Salvia hispanica L., similar in size to poppy seeds. They’re easy to find online, where many people claim they’ve helped them with constipation and irritable bowel syndrome (IBS). While more research is needed, the seed’s gel-forming properties may have an effect on gut motility by helping digestive waste bind together and pass out of your body (42).
Like chia seeds, flax seeds are high in both soluble and insoluble fiber and contain the beneficial omega-3 fatty acid alpha linolenic acid (ALA). Flaxseeds also boast more bone-supporting nutrients, including magnesium and phosphorus, while containing slightly more iron than chia seeds. Both are available whole or ground, but you’ll get more nutritional benefits from the soaked version. Soak chia or flax seeds in liquid to activate their gelatinous properties, and add them to smoothies, yogurt bowls, overnight oats or power breakfasts.
Vitamin C
As a powerful antioxidant, Vitamin C (ascorbic acid) helps boost your immune system and fights off free radicals. It also plays a critical role in maintaining healthy blood vessels, cartilage and collagen, as well as helping your body absorb iron.
Studies show that low vitamin C status is linked to a number of health conditions, including nonalcoholic steatohepatitis (NASH) . Furthermore, recent research shows that supplementation with high-dose Vitamin C can favorably alter the composition of gut microbiota [2, 3].
Often used as a cold prevention remedy, Vitamin C has a wide range of benefits. It’s essential for healing, forming blood vessels, muscles and collagen, and reducing free-radical damage in your body that can lead to heart disease and cancer. Vitamin C can be found in a variety of foods, such as oranges, berries and kiwis. It’s also available as a dietary supplement in tablet, chewable, powdered crystalline and effervescent forms. In a 2021 study published in Gut Microbes, researchers showed that high doses of Vitamin C for two weeks caused positive shifts in the abundance of bacterial populations.
Vitamin D
Known as the sunshine vitamin, this fat -soluble vitamin is often associated with bone health. But it may also help to heal the gut. Vitamin D is necessary for healthy functioning of the gastrointestinal tract, including the gut immune, barrier and neuroendocrine systems. It is also important for maintaining the microbiome by modulating the expression of antimicrobial peptides and preventing overtake of the gut by disease- causing bacteria.
Research has shown that Vitamin D supplementation can significantly alter the composition of the gut microbiome. One study found that vitamin D supplementation increased the relative abundance of Bacteroidetes and decreased the relative abundance of Firmicutes in the gut microbiome, which is associated with a lower risk of obesity and other diseases. Vitamin D can be obtained by exposing the skin to sunlight or taking a supplement. It is also available in fatty fish like salmon and tuna, egg yolks, fortified milk and dark leafy vegetables. The recommended daily dose of Vitamin D is 400-800 IU/day, which can be achieved by getting enough sun exposure or through supplements.
Magnesium
Having the right levels of magnesium in your body can help alleviate digestion symptoms like acid reflux, constipation, gas and bloating. It’s also responsible for the secretion of hydrochloric acid that helps digest food in your stomach. Without it, your gut can’t make the digestive enzymes needed to break down carbohydrates, proteins and fats.
Magnesium is also an essential nutrient that supports more than 300 cellular functions. It promotes a healthy nervous system, heart and muscles, as well as normal bone health. It also supports healthy sleep and reduces the occurrence of migraines.
Since 75% of Americans are deficient in magnesium, adding foods that contain this important mineral to your diet is an easy way to boost your intake. Try magnesium-rich foods like spinach, nuts, seeds and beans. You can also add a magnesium supplement like Natural Calm to your morning or night routine. It’s best taken on an empty stomach and most people prefer to take it in the evening before bed to support the body’s natural “rest and digest” cycle.