Do you know what are the types of fibers that most benefit the intestinal microbiota? We tell you in this article, as well as the importance of consuming this substance regularly.
Maybe you have ever wondered if there are fibers that help the intestinal microbiota. Is this possible? Much is written about each topic separately, but they may have a point of contact that improves our well-being.
When thinking about nutritional health, it is necessary to pay special attention to the composition of the intestinal microbiota. The group of bacteria that inhabit the intestine is considered an organ in itself , due to its influence on metabolism and the absorption of nutrients.
To guarantee their functionality, it is necessary to provide them with substances that serve as food. There are some types of fiber that help the microbiota to grow selectively, enhancing its functions and producing short-chain fatty acids that act as modulators of inflammation.
Pectin for the gut microbiota
Pectin is a type of soluble fiber present in apples. This substance is capable of positively influencing bacterial growth at the intestinal level, according to research published in the FEMS Microbiology Ecology journal .
The results of this study show that the habitual consumption of food with this type of fiber manages to stimulate the production of substances with an anti-inflammatory nature. This benefits short-term health, but also for the future.
Thus, in order to maintain a healthy diet, it is important to include vegetables regularly. Apples and pears are rich in soluble fibers, although there are other foods that also contain this substance in its composition.
It is always preferable to consume these types of products raw and without crushing . This prevents the fiber from breaking from thermal and mechanical processes, and that it becomes incapable of exerting the aforementioned effect. Preparation is an important factor in the final effect.
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Beta glucans are fibers that help the microbiota
Among the types of fibers that most help the microbiota, it is necessary to make special mention of beta glucans. These substances are found in oats , which is one of the most complete cereals that we currently have to complete our daily diet.
Regular consumption of this product conditions the growth of bacteria that make up the intestinal flora in a positive way. According to a study published in The Journal of Nutritional Biochemistry, beta glucans are post-visibly for human health thanks to their antidiabetic, anti-inflammatory and modulatory effects on immune function.
It should be noted that fiber is one of the nutrients responsible for modulating blood glucose levels . This factor is essential when talking about the prevention of metabolic diseases. This is stated in a publication made in the journal Diabetología , where the consumption of dietary fiber is inversely related to the risk of developing type 2 diabetes.
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Prebiotics like fiber to help the microbiota
Another type of fibers available that help the gut microbiota are prebiotics . Unlike probiotics , which are living organisms that colonize the gastrointestinal tract, prebiotics are fibers capable of fermenting within the digestive tract of people, generating short-chain fatty acids.
Among these substances, one of the most important is inulin. It is a nutrient present in some foods such as garlic , although in recent years it has begun to be consumed through food supplements.
Inulin promotes the formation of anti-inflammatory substances at the intestinal level, especially in obese individuals, according to a study published in the journal Metabolism. This condition makes inulin an excellent type of fiber in reducing the incidence of complex diseases in overweight people.
Consume more fibers to improve the health of the microbiota
Obtaining a healthy microbiota is one of the main goals of current feeding guides . More and more implications of gut bacteria for health-related markers are being uncovered.
For this reason, it is crucial that these microorganisms are functional and in the proper proportions to perform their functions. Good intestinal health can prevent the onset of chronic metabolic and complex diseases .
In addition, it is also linked to better mental health. Interactions between the digestive system and the nervous system have been described using a model known as the gut-brain axis . This denotes that dietary fiber has reaches beyond what we imagine.
Including fiber in the diet, in the necessary amount, is a fundamental strategy to guarantee bacterial growth. However, certain precautions need to be taken in this regard.
If the person presents a pathological bacterial overgrowth in the proximal area of the intestine, it may be necessary to limit the incorporation of fiber and administer probiotics before resuming the varied diet. This can be assessed with a consultation with a nutrition professional.
Types of fibers that most help the microbiota
By beauty tips
Multiple properties can be attributed to avocado, but there are 3 essential ones that we share with you. This increasingly frequent fruit in western cuisine has unique benefits.
We are going to present you 3 properties of avocado that make it an ideal food to include in the usual diet. It is an exotic fruit that, little by little, has been included in the western diet guidelines due to its organoleptic qualities and its nutritional value.
It is an oily fruit, with a large seed in the middle that can also be found useful. The avocado has the ability to ripen quickly at room temperature, so it is always advisable to buy them when they are not yet at their right point of ripeness, unless they are going to be consumed at the same time.
Avocado is rich in unsaturated fatty acids
Omega 3 acids are essential nutrients with an anti-inflammatory character. Their use in medicine, in the form of supplements or under the prescription of a suitable diet, has increased since their protective effects are known.
Its regular consumption is linked to a reduction in cardiovascular risk, as stated by research published in the Expert Review of Clinical Pharmacology . Fortunately, avocados contain these lipids in their composition.
The lipid power of avocado makes it a healthy food, but very caloric compared to other fruits. A medium piece could contain up to 300 kilocalories . For this reason, it is important to consume this vegetable always in moderation.
When modulating the states of inflammation in the human body, in addition to taking into account the contribution of omega 3, it is necessary to assess the intake of omega 6 fatty acids. The consumption of both must be balanced, in a ratio of 1 a 1. In this way, the risk of developing metabolic diseases is reduced, as confirmed by a study published in the journal Critical Reviews in Food Science and Nutrition.
Avocado contains vitamins
The vitamins are essential micronutrients to the body. They intervene in multiple physiological processes and their regular consumption is capable of preventing diseases.
Avocado, in particular, it contains vitamin E . This is fat soluble , which means that it dissolves and accumulates in the fat. Although deficiency is rare, it is always advisable to monitor the variety of the diet so that all the nutrients are continuously supplied.
Maintaining the levels of said micronutrient within the recommended is related to the prevention of neurodegenerative diseases, such as Alzheimer's . This is indicated by a publication made in the International Journal of Molecial Science .
Including avocado in the regular diet is a good method to ensure the contribution of vitamin E, along with that of others such as K, with anticoagulant function. This, clearly, denotes other properties of the avocado that have a systemic impact.
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Fiber as property of avocado
The last of the avocado properties that we want to share with you derives from its fiber content. This substance is capable of stimulating intestinal transit, reducing problems related to constipation .
The consumption of dietary fiber is associated with a lower incidence of gastrointestinal ailments, as stated in a study published in the journal Alimentary Pharmacology & Therapeutics. In people with repeated intestinal inflammation or irritable colon, this food changes the evacuation rhythm.
Although fiber supplementation is necessary in some situations to reduce episodes of constipation, increasing the intake of this nutrient in the usual diet constitutes a preventive treatment against this pathology. For this, the different avocado elaborations are an option.
However, a high fiber intake is discouraged when there is a bacterial overgrowth in the proximal area of the small intestine. In this type of situation, it can serve as food for the pathogenic bacteria that colonize the digestive tract, with the opposite effect to that desired and increased discomfort, in addition to food intolerance.
In the event that you suspect that you may suffer from this last condition, known as SIBO , go to a specialist to remedy it, before including foods rich in fiber. Otherwise, you will end up with a bigger disorder than the initial one.
Avocado is a fruit with several benefits
Avocado has been introduced into the western diet thanks to its organoleptic properties and its health benefits. It accepts multiple forms of preparation and can be integrated into different dishes, making it a very versatile ingredient from a culinary point of view.
In addition, it contains essential lipids, vitamins and fiber. All these nutrients favor the maintenance of a correct state of health and the prevention of diseases.
Anyway, remember not to consume too much, since it is a food with many calories . Including it excessively in the diet could condition its balance, causing unwanted weight gain. Of course, in its fair measure, it is one of the best fruits available on the market.
3 properties of avocado
By beauty tips
Discover the consequences of a lack of dietary calcium in the body. Maintaining adequate levels of this mineral can reduce the risk of developing pathologies.
Calcium deficiency is a nutritional deficiency that negatively impacts health. This mineral is one of the most abundant in the human body and it is necessary to ensure its contribution with food on a regular and continuous basis to avoid the appearance of defects in the physiological processes.
Fortunately, many of the products commonly consumed in the diet contain calcium. Maintaining a varied diet ensures the entry of this nutrient in optimal amounts, although we must also guarantee the contribution of vitamin D to ensure its absorption.
However, although it abounds in nature, there are people who suffer from calcium deficiency, so we are going to tell you what the consequences of this are and why it is important to monitor their intake. This is particularly important in menopause .
Calcium deficiency leads to osteoporosis
The osteoporosis is a characteristic disease of women who have entered menopause. There is a progressive demineralization of the bones that increases the risk of fractures, which conditions the way of life of those who suffer from it.
Once the pathology has started its progression, it is difficult to go back, so prevention is essential. Available medications and treatments try to stop the damage already caused, but bone replacement is almost impossible.
Calcium deficiency during adulthood is considered a risk factor for increasing the chances of suffering from osteoporosis . This is stated by research published in the journal Maturitas, in which a correct contribution of the mineral is linked to a reduction in the incidence of pathology.
In any case, it is essential to control the consumption of the nutrient so as not to overdo it. An exaggerated increase in intake leads to kidney stones . Therefore, the daily dose should not exceed 2000 milligrams.
In addition to calcium intake, frequent exposure to the sun is recommended, or else vitamin D supplementation . This micronutrient participates in the absorption of the mineral and in the metabolism of the bone. Co-administration of both substances helps reduce the risk of fractures in adulthood, as certified by a study published in the journal Osteroporosis International.
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Calcium deficiencies in athletes
Calcium is not only an important nutrient for sedentary individuals. It also plays an important role in the athlete's body .
In addition to ensuring electrolyte balance, maintaining adequate levels of calcium in the body may reduce the risk of muscle cramps . Even, it has been speculated that supplementation with this mineral would decrease the incidence of cramps in the legs of pregnant women as well.
However, research published in the Journal of Research in Medicinal Sciences, has not found a clear association. The suspicion stems from the intervention that calcium has in the cellular metabolism of both neurons and myocytes (muscle cells).
Calcium intervenes in the transmission of the nervous impulse . An excessive loss of this mineral in the athlete, through sweating, would condition muscle contractility and sports performance. Therefore, it is important to ensure the maintenance of the electrolyte balance by consuming beverages rich in mineral salts when exercising, especially in high temperature situations.
Spasms or fasciculations
Another of the symptoms of calcium deficiency in the diet is the appearance of muscle spasms or fasciculations. This is nothing more than a set of visible muscle contractions under the skin,
They appear spontaneously and involuntarily. It is a process that is not harmful to the body and in the case of experiencing this sensation there would be nothing to worry about.
If the symptom recurs, and under particular circumstances, a consultation is not superfluous. The pregnant , for example, or hypertensives, in spasms hide a greater problem which relates to blood circulation . It is not an emergency, but you can request blood tests to study it.
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Prevent hypocalcemia
To prevent these deficiency situations it is important to adjust the calcium in the diet. Frequently including nuts, green leafy vegetables, and dairy products is an effective strategy.
It is worth remembering the importance of maintaining adequate levels of vitamin D to improve the assimilation of the mineral. Optimizing the production of this substance implies frequent sun exposure. Otherwise, regular intake of blue fish, eggs and fortified dairy must be guaranteed.
For suspect a deficiency of vitamin D, it is advisable to consult a specialist to assess their supplementation . This situation can cause an increased risk of disease in the medium term.
Calcium deficiency and long-term complications
One of the main complications derived from calcium deficiency is osteoporosis . Despite the fact that women are more likely to develop this pathology, it can also be found and diagnosed in men.
To reduce the risk, it is important to ensure a correct dietary intake through food, as well as to monitor vitamin D levels. Including vegetables and dairy products is a good option to prevent pathology.
Consequences of calcium deficiency
By beauty tips
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