The gut contains a large number of bacteria, some of which are beneficial and some of which are harmful. Good gut bacteria can be stimulated by eating certain foods and avoiding others.

The gut contains about 100 trillion microbes, said German biochemist Tobias Juris, known as the “gut microbiome,” which has a significant impact on health, either positively or negatively.

Gut bacteria are divided into beneficial bacteria and harmful bacteria, Joris said, explaining that beneficial bacteria are the most important to health. As it strengthens the immune system and has a positive effect on metabolism (metabolism), it has an inhibitory effect on inflammation.

Fibrous food

German internal medicine physician, Prof. Andreas Stalmach, suggests that beneficial gut bacteria can be stimulated by eating certain foods, in addition to fiber-rich foods such as vegetables, fruits, whole grain products, nuts and legumes.

Fermented foods like sauerkraut stimulate beneficial gut bacteria because of the “lactobacilli” that arise during fermentation and their high fiber content, Stalmack said.

On the other hand, there are foods that have a negative effect on beneficial gut bacteria, especially red meat and sausages, so the weekly consumption of red meat should not exceed 300 to 500 grams, Shtalmak said.

Also, harmful foods include fast food and alcohol, and indiscriminate consumption of antibiotics negatively affects beneficial gut bacteria.

fasting

Sophia Forslund of the Max Delbrück Center for Molecular Medicine says that fasting has a positive effect on beneficial gut bacteria because it leads to their proliferation. According to the findings of a recent experimental study, this effect can be achieved by fasting for five days.

Forslund pointed out that damage to beneficial gut bacteria has serious consequences, increasing the risk of developing chronic intestinal diseases such as Crohn’s disease, in addition to colon cancer, metabolic syndrome and diabetes.