Over the past few decades, our understanding of gut health and its impact on overall well-being has evolved dramatically. Recent research has shown that the gut is not only responsible for digestion, but also acts as a second brain, influencing immunity, mental health and metabolism.
Thanks to advances in microbiome analysis, companies like Viome have revealed that the balance of intestinal bacteria plays a crucial role in the prevention of chronic diseases, from obesity, diabetes and cancer to neurological disorders.
This shows that the key to a long and healthy life depends not only on what we eat, but on how our digestive microorganisms process and use those nutrients. Optimizing intestinal health is the missing link to prolonging life and improving its quality.
Impact of ultra-processed foods on the microbiota
Regular consumption of ultra-processed foods significantly alters the balance of the intestinal microbiota, promoting dysbiosis and affecting digestive and metabolic health. These products often contain:
Excessive added sugars, which feed harmful bacteria and promote intestinal dysbiosis, increasing the risk of inflammation and insulin resistance.
Refined oils and trans fats, which promote systemic inflammation, damage the integrity of the intestinal barrier and favor leaky gut syndrome.
Flavourings, flavour enhancers, colourings and other additives, which alter microbial diversity, compromise intestinal function and affect communication between the gut and the brain.
Emulsifiers and preservatives, which reduce the presence of beneficial bacteria, contribute to intestinal inflammation and are related to metabolic diseases such as obesity and type 2 diabetes.
Reducing the consumption of ultra-processed foods and many of their individual ingredients can help restore the balance of the microbiota, strengthen digestive function and improve overall well-being. Prioritizing natural and minimally processed foods is key to maintaining a diverse and healthy microbiota.
Foods to strengthen the microbiota and improve digestion
To maintain a healthy gut microbiome, it is essential to consume foods that nourish beneficial bacteria and promote efficient digestion:
Dietary fiber: It is the main fuel for beneficial bacteria in the intestine, promoting the production of short-chain fatty acids that strengthen the intestinal barrier and regulate digestive transit.
Sources:
- Vegetables: Spinach, chard, broccoli, carrots, kale, cauliflower.
- Fruits: Apples (with peel), pears, raspberries, blackberries, figs, kiwi.
- Legumes: Lentils, chickpeas, beans, peas.
- Seeds and nuts: Chia, flax, almonds, pistachios, walnuts.
- Whole grains: Oats, quinoa, barley, rye.
Prebiotics: They are a specific type of fiber that selectively stimulates the growth of healthy bacteria, promoting a diverse and resilient microbial ecosystem.
Sources:
- Vegetables and roots: Garlic, onion, leek, asparagus, artichokes, beetroot, radish, Jerusalem artichoke.
- Fruits: Green banana, apple, blueberries.
- Cereals and tubers: Oats, sweet potatoes, cold potatoes (potatoes that have been cooked and cooled to enhance resistant starch).
- Nuts and seeds: Cashews, macadamia nuts, flax seeds.
Probiotics: They contain live microorganisms that colonize the intestine and help restore the balance of the microbiota, improving digestion and strengthening the immune system.
Sources:
- Fermented dairy products: Natural yogurt, kefir.
- Fermented vegetables: Sauerkraut, kimchi, pickled cucumbers (no vinegar).
- Other fermented foods: Miso, tempeh, natto, kombucha, unfiltered apple cider vinegar.
Anti-inflammatory foods: They reduce intestinal inflammation, protect the digestive mucosa and contribute to the repair of the intestinal barrier, preventing problems such as leaky gut syndrome.
Sources:
- Spices and herbs: Turmeric, ginger, cinnamon, rosemary, oregano.
- Sources of omega-3: Salmon, sardines, mackerel, chia and flax seeds, walnuts.
- Collagen-rich foods: Bone broth, fish skin, natural gelatin.
- Drinks: Green tea, chamomile infusion, mint infusion.
Including these foods regularly in your diet can significantly improve the diversity and balance of your microbiota, optimizing digestion and overall health.
Key habits for optimal digestion and a healthy microbiota
Reduce chronic stress, as it affects intestinal function and bacterial diversity.
Chew your food well to improve digestion and absorption of nutrients.
Proper hydration, with enough water and electrolytes to maintain good intestinal transit.
Follow the circadian rhythm in your diet, avoiding heavy meals before bed and promoting nutritious meals during the day.
Conclusion
Today, we know that maintaining a balanced microbiota not only optimizes digestion, but also directly influences energy levels, mood, immune system and longevity.
The key is to reduce the consumption of ingredients that harm it, prioritize natural foods and adopt a lifestyle that promotes intestinal health. By taking care of our microbiota, we strengthen the entire organism, creating a solid foundation for long-term well-being.