Inside: I heard that intestinal health is important, but how do you get a good intestine? Here are seven things that can be improved to improve the intestinal health of the child (and you).
Do you like good transformation? me too.
These seven movements should be a transformation of microbias and several trillion microorganisms (including bacteria and viruses).
Why is that important? This is because intestinal health (also known as your gastrointestinal tract, including the stomach and intestines) has a significant effect on both children and adults.
Intestinal health affects daily digestive systems such as constipation, but also affects the long -term risk of weight, mental health, and specific diseases.
Your good intestinal microorganisms will make your body digested your food, create vitamins, absorb calcium -like nutrients, and make you sick. The goal is to balance a healthy balance between two, and healthy things exceed the unhealthy ones.
Fortunately, it is part of our control. The intestinal microbias is formed at birth and is affected by genetic sciences, but is constantly changing. And there are many things that we can do to change ours.
Seven ways to improve your intestines
1. Add plants to all
I know that eating plants is good for us. But eating a variety of plants is very good for us. The research says that it will lead to a larger bacterium in your intestines.
Why is it good: More diverse intestinal microbiomes have shown to reduce the risk of problems such as obesity, diabetes, and IBD (inflammatory bowel disease).
Are you ready? Researchers say that eating at least 30 kinds of plant foods a week has gained the best results. When we saw more than 1500 adult stool samples, they found that the number of various kinds of plant foods we ate had a greater impact than whether they were vegans!
Different plant foods have various kinds of nutrients and natural plant compounds, which make sense because various good bacteria help flourish in the intestine.
Maybe 30 seems to be a big number. However, large amounts of foods are counted as fruits, vegetables, grains, beans, nuts, seeds, and even herbs and spices.
I am generally not a fan of tracking about nutrition. Because it can cause unhealthy fixation to some people (like me!). However, this tracking may be a little fun: Paste post -it on the refrigerator and cabinet, make a tick mark on all kinds of plant foods that your family eats this week, and see where you will come out. please. You can even make a game for exceeding your total every week.
This is a free 30 Plants Challenge Printable that can be posted in the refrigerator.
The 15 ideas for adding plants are as follows:
Slice strawberries to serials, add frozen blueberries to oatmeal, make smoothies in the morning snack, prepare orange or apple -like fruit bowls, and simply sliced fruits after dinner. You can buy a bag of pre -pick -up bag -Wash spinach every week, assemble vegetable trays in smoothies, soups, pasta, salads, etc. every Friday, assemble odds away from agricultural drawers. On Sunday, add a baking sheet baking sheet on the baking sheet baking sheet, reheat it and reheat. In the week, you add canned food to the soup, use pepper to add hums as spreads, and add as a spread as a spread instead of the top salad, which is lightly salted for snacks with abundant proteins. Sprinkle with pumpkin and sunflower seeds, chopped peanuts and green onion rice bowls on serial salads.
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2. Focus more on fibers
Fiber has many health benefits, such as helping constipation to prevent constipation. We are also satisfied with the meals and snacks as we keep us full. High fiber foods are useful for the risk of decreasing cholesterol levels and the development of diabetes.
However, fibers are also intestinal foods. The body cannot digest fibers, but can produce healthy bacteria. And it helps a good bacteria to prosper.
Unfortunately, adults should get about half of the fibers per day, and their children are short.
How to eat more:
Try to provide fruits and vegetables with all meals or snacks (or nearby). Especially rich in fibers includes raspberries, pear, carrots, and broccoli. I work for at least one bean -based meal every week. Eat oatmeal for breakfast. No matter what kind you buy (old, fast, or steel cut), they are all rich in fibers. Select the whole grain version of bread and pasta as much as possible. If your family doesn’t like the stronger flavor and dense texture, it will be half a season by combining half a grain pasta, half white and half a cereal and a regular grain. Slice one white bread on the sandwich and slice one whole grain wheat. Cut into the grid, turn all other pieces over, and call it “checkerboard sandwich”.

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3. Balance the processed foods
The wrapped food is the fact of life. I also use them a lot and get a meal at the table.
This problem is a super -processed food, a higher processed, more additive, fat, sugar, and sodium (consider cookies, frozen pizza, and chicken nuggets).
Although this study is still evolving, there is evidence that super -processed foods have influenced the intestinal microbias and are tilted in support of unhealthy bacteria.
Unfortunately, the super -processed foods are composed of two -thirds of their children’s meals.
You don’t have to swear anything in the package (like!). But here is the first step that I am trying to do. When providing something processed for meals or snacks, ask yourself how to add a hole food. for example:
Add fruits and large throwing salads with frozen pizza. Add peas and chicken to the boxed Mac-n-cheek. Slice strawberries and bananas on a boxed serial
You may also like it: you don’t have to swear processed foods. What should this do instead?
4. Include some fermented foods
Fermented foods are naturally preserved by bacteria and help use beneficial bacteria in the intestine. This reduces the room for unhealthy microorganisms.
Fermented foods include:
Yogurt: Select a type that says “Live and Active Culture” on the label. Even if you have lactose intolerance, lactose may be partially decomposed by bacteria and may be able to treat yogurt. Sauerkraut: Find a type that contains only cabbage and salt (and sometimes other flavors). Kefir: This is a crisp fermented milk drink that is usually in stock in other dairy products. You can drink straight or use it with smoothies. Taste O: Paste made from soybeans allows you to stir soup, salad dressing and sauce. Tempeh: This is made from soybeans and resembles tofu. Slice like tofu and provide in a rice bowl. Sawdow bread: Sawdow, which you bought at a packaged store, should not have the same advantage as the bread baked at home (or bakery) using a true sourdou starter.
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5. Nun a healthy bug
Probiotics food can help increase the number of good bacteria in the intestine. Prebiotics foods actually work like “food” and “fertilizer” for good bacteria, grow in the intestine and prosper.
Here are some examples of prebiotics foods.
Onion and garlic: It helps to feed healthy bacteria in the intestine, regardless of whether it is cooked raw. Bananas: Very ripe bananas are sweet, but ripe bananas have less bananas with more pre -buitic power. Auto wheat: These include beta glucan, a kind of soluble fiber. Potatoes: They work as a prebiotics and is a good source of fiber. Apple: These include pectin, a starch that functions as a prebiotics. (Bonus: They are one of the most fulfilling fruits, so they are good at satisfying their hunger.) Chicoli trout: This is an ingredient made from food labels and is often added to foods sold. It will be. Healthy or low carbohydrates for adding fibers. (Note: Some people are sensitive to Chicory Root -Learn here.)
If you eat probiotics and prebiotics together, you will create something called “Symbiotics” such as yogurt, bananas, garlic, and taste O.
How about “intestinal -friendly” soda?
Intestinal health is one of the biggest trends of food and drinks, and soda, which claims to promote good intestinal health, is now popular.
They usually contain sweeteners like fruit juice, carbonated water, sugar or stevia. They may be claimed as “Probiotics Soda”. This is a “prebiotics soda” that helps healthy bacteria to grow in the intestine, or to nurture healthy bacteria and to produce a healthy intestinal microbiology.
One of these good points is that sugar is less than normal soda. Sugar may not be added to the can, but there are almost 40 grams on regular cola cans.
Please keep some things in mind:
If you have gas or abdominal pain after drinking them, you may be sensitive to prebiotics soda prebiotics fibers (usually inulin). All carbonated drinks may be hard even if you drink frequently and frequently drink the enamel of your teeth, even with carbonated sparkling water. They tend to be more expensive than normal soda.
Obviously, the best way to get probiotics and prebiotics is from food because you get a lot of other nutrients. But if you want to drink soda anyway, these soda is not a bad choice.
6. Find a way to relieve stress
You cannot avoid stress. It is everywhere. And some stresses are like expecting something exciting, but good!
The problem is that stress level also affects the intestine.
Response such as stress hormones and inflammation can lead to the imbalance of “good” and “bad” bacteria, called intestinal nausea. Poor intestinal health increased the risk of conditions such as IBD and SIBO (excessive growth of small intestinal bacteria). Stress can reduce the diversity of intestinal bacteria, one of the signs of unhealthy intestines.
And obviously, chronic stress gets even worse because it has a sustainable effect on our intestinal health.
I know that managing stress can be easier than to say. For me (and my teens), physical activity is a natural stress rerer. Other things that even small children can learn: deep breathing, visualization, positive self -talk.

7. Noisy about antibiotics
Yes, sometimes antibiotics are needed to fight infectious diseases caused by bacteria. They literally save their lives! However, there is no doubt that they are also being used too much.
The problem of antibiotics that are concerned about the intestines: When antibiotics wipe out harmful bacteria, they take healthy bacteria. It ruined the makeup of the microorganism. If I had diarrhea in the process of antibiotics, I’ve seen directly how it affects the digestive system.
Remembering rules: antibiotics can help relieve bacterial infectious diseases (such as the throat of chain staphylococci), but do not treat viral infections such as basic colds or influenza.
And when you and your child need antibiotics, include a lot of nutritional foods like yogurt.
Do I need to take probiotics supplements?
perhaps. There are various brands and stocks of bacteria, and some are well studied better than others. At present, Lactobacillus and Bifidobacterium seem to be the most research. However, there are subspecies and stocks of people who are studying for various advantages, such as digestion, immunity, and vaginal health.
Generally, probiotics supplements are considered safe for most healthy people. The most common side effect of probiotics supplements is short -term gas and bloating.
But it is always wise to ask your doctor or dietitian. Probiotics may not be advised by some children, babies, people with weak immune systems, or those who are taking a specific drug or taking specific drugs.
If you want to try a probiotics supplement, here’s a hint to select and use it from the American Gastrointestinal Association.
See bacteria groups, seeds, stock labels, and which microorganisms are alive by the date of use (bacteria are only useful when you are alive). Stick on established companies such as Culturelle. Please read the label for storage methods (need to be refrigerated) and how to use them by expiration date.
Note that you may need to respond to the same probiotics in a different way than anyone else, and you may need to try some to find the best one for you.