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The intestinal microbiota “is the set of microorganisms, that reside in multiple parts of our body and that interact with each other to provide mutual help and survive, that is, in symbiosis,” he informs CuídatePlus. Elisa Escorihuelanutrition expert.
It is so important that “It is estimated that we have around 2,000 different bacterial speciesof which approximately one third are common to most people and the other two thirds are specific to each person, so we can describe it as if it were our identity card,” he points out. This, to a certain extent, has led to more and more research into the functioning of the microbiota. In fact, as the nutritionist reports, “in recent years the number of studies has grown, which has led us to be increasingly aware of the important role that the microbiota plays in our body.”
Functions of the microbiota
Although each of us has a different microbiota composition, Its physiological functions are the same in all:
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At a metabolic level, it helps us digest certain foods that could not be digested before in the stomach or small intestine.
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It produces certain vitamins such as some of the B complex and vitamin K.
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Helps fight attacks from other microorganisms, maintaining the integrity of the mucosa.
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It has a very important role in the strength of our immune system, since it stimulates it to function correctly.
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Promotes the regulation of blood cholesterol
Microbiota problems
It is possible that, due to circumstances, imbalances occur in the microbiota that affect people’s health. This occurs “when there is a higher proportion of bacteria that produce harmful effects on health and a lack of bacteria that are beneficial to have.”
This fact brings with it multiple consequences for our body, among which Escorihuela highlights:
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Heavy digestion.
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Tiredness, weakness.
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Infections of different types due to a decrease in immune function.
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Increased risk of different diseases such as diabetes, obesity, asthma or even some types of cancer such as colon cancer.
What damages the microbiota
There are foods that can damage the microbiota and can cause the dreaded digestive problems to appear. As the nutritionist points out, “a poor diet low in fiber and containing a large amount of sweeteners and preservatives along with bad habits such as tobacco, alcohol, stress or a sedentary life will have a negative impact on our microbiota.”
Therefore, to take care of the microbiota it is essential to “follow a healthy lifestyle and an adequate diet, rich in probiotics and prebiotics that help us restore, improve and maintain its composition.” Furthermore, as reported by experts from the Health School of the San Juan de Dios Hospital, “the microbiota loves fiber, since it is the main food for beneficial bacteria”, hence the importance of including fiber products in your diet.
The 4 foods that improve the microbiota
Among the star foods that help improve the microbiota are:
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The legumes
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The fruits
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The vegetables
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Whole foods
Foods that will not favor the microbiota are:
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sugary foods
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Foods with saturated fats
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Foods with a lot of salt
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Foods with sweeteners and preservatives
From the Health School of the San Juan de Dios Hospital they remember the importance of not limiting the consumption of fruit and vegetables and various ones. “The more variety there is, the better for the intestinal microbiota and the more colors we incorporate into our diet, the more variety of carotenes, polyphenols and other bioactive compounds we will ingest”they indicate. Thus, they remember that “it is recommended consume a minimum of 30 different plant foods per week. So, vegetables, fruits, tubers, nuts, cereals, legumes, seeds, but also oil, olives, chocolate (as long as it is high in cocoa), teas and infusions, seaweed, aromatic herbs and spices, etc. ”.
Signs that our microbiota improves
In addition to food, it must be taken into account that the gut-brain axis “connects our digestive system with the central nervous system, therefore, everything that happens to us that affects our mental health, cFor example, a state of chronic stress, will also influence the microbiota”, indicates the nutritionist.
Thus, if our microbiota has been damaged and we notice symptoms such as swelling, inflammation, gas or discomfort in the area, we can try to eliminate the most harmful foods and introduce those that improve the microbiota. “The periods in which we would see favorable effects on our microbiota are very different between different people, since each case is different and multiple conditions influence this change, among which I highlight the psychological state,” he indicates.
Some of the signs that we can look for that can indicate an improvement in the microbiota are:
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Skin improvement.
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Reduction of previously existing digestive symptoms, such as pain after meals or bloating.
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Improved intestinal transit, without diarrhea or constipation.
## World Today News: Interview on the Importance of Gut Microbiota
**Intro music**
**Host:** Welcome back to World Today News! Today we’re diving deep into a topic that’s generating buzz in the health and wellness world: the gut microbiota.
Joining us are two esteemed guests: Dr. [Guest 1 Name], a leading gastroenterologist specializing in gut health, and [Guest 2 Name], a registered dietitian with a passion for nutrition and its impact on the microbiome.
Welcome to both of you!
**Guest 1:** Thank you for having me.
**Guest 2:** It’s a pleasure to be here.
**Host:**
Let’s start with the basics. Dr. [Guest 1 Name], can you explain what the gut microbiota is and why it’s garnering so much attention?
**[Interview Section 1: Defining the Microbiota]**
* Why is the gut microbiota considered an important part of our overall health?
* How does the composition of the microbiota differ from person to person, and what factors influence this?
**Host:** That’s fascinating.
[Guest 2 Name], the article mentions that the microbiota plays a role in diverse bodily functions. Can you elaborate on some of these crucial roles?
**[Interview Section 2: Functions of the Microbiota]**
* Beyond digestion, what are some other unexpected ways the gut microbiota influences our well-being?
* How strong is the link between the gut microbiota and the immune system?
**Host:**
[Guest 2 Name], you mentioned the gut-brain axis. Can you shed some light on how our mental state and our gut health are interconnected?
**[Interview Section 3: The Microbiota, Mental Health, and Diet]**
* What are some potential signs that indicate a person’s gut microbiota might be out of balance?
* How can we nurture a healthy gut microbiome through our dietary choices? Are there specific foods that are especially beneficial or detrimental?
**Host:**
Dr. [Guest 1 Name], let’s talk about the impact of lifestyle choices on the microbiota.
**[Interview Section 4: Lifestyle Factors]**
* Does stress, lack of sleep, or exercise habits affect the gut microbiota?
* What are some evidence-based strategies to restore and maintain a balanced gut microbiota beyond diet?
**Host:** This has been incredibly insightful. Before we wrap up,
I want to give our listeners some takeaways.
[Guest 2 Name], what’s the one key piece of advice you’d give to someone looking to improve their gut health?
**[Guest 2 Name]’s Takeaway]**
**Host:** Thank you both for sharing your expertise and helping us understand the importance of this complex yet fascinating ecosystem within us.
For our listeners, remember to visit world-today-news.com for more news and information on health and wellness.
**Outro music**
