What is good for intestinal health – 8 products with proven effect

The intestine is a complex system that ensures the breakdown and absorption of nutrients, as well as the elimination of toxic and unnecessary components.

The coordinated work of the intestine is ensured not only by the secretion of digestive juices and motor activity, but also through the action of microorganisms that inhabit almost all parts of the organ.

There is a list of products that are recommended to be included in the diet to maintain a normal ratio of beneficial and pathogenic representatives of the bacterial flora in the intestine, normalize motor skills and prevent infectious, inflammatory and oncological diseases.

Below are the 8 most useful foods for normal intestinal function.

1. Probiotics

Probiotics are products that contain live cultures of microorganisms.

One of the Argentine studies studied the effectiveness of the treatment of dysbiosis (violation of the ratio between "beneficial", conditionally pathogenic and pathogenic microorganisms in the intestinal lumen) with probiotics and the drug Metronidazole.

In this study, it was proved that probiotics have a more pronounced effect on dysbiosis compared with a chemotherapeutic agent &171;Metronidazole&187;. All patients also had reduced symptoms of intestinal irritation, and their stools returned to normal.

No less significant is the scientific the work of American scientists . According to the study, bifidobacteria contribute to reducing the incidence of cancerous lesions of the colon, liver and mammary glands.

Probiotics have a wide range of other beneficial properties for the gastrointestinal tract and the body as a whole:

  1. Reduce the intensity of inflammatory processes in the intestine;
  2. Improve digestion ;
  3. Normalize metabolism in the body;
  4. Improve intestinal motility;
  5. Help to reduce excess weight;
  6. Good for the stomach , namely for the prevention of inflammatory lesions;
  7. Increase the activity of local and general immune factors;
  8. Stimulate the synthesis of vitamin B12 (cobalamin);

The most common Probiotic products are live yogurts, fermented baked milk, kefir and others fermented dairy products . It is recommended to use them on a regular basis (at least 200 ml per day).

Probiotics are necessary to restore and maintain normal microflora of the gastrointestinal tract, normalize metabolic processes in the body and prevent oncological diseases.

2. Prebiotics

Prebiotics (not to be confused with probiotics) are substances that promote the active growth of beneficial microorganisms in the intestine. As a rule, these are complex carbohydrates and fiber (coarse fibers), which cannot be digested by the human body, but are perfectly fermented by "useful" representatives of the bacterial flora.

Scientifically proven that prebiotics increase the population of bifidobacteria. They are useful for people with various diseases of the endocrine and cardiovascular profile (dyslipidemia, obesity).

The effect of prebiotics is provided by binding to lactic, acetic, butyric and propionic acids. As a result, there is an active reproduction of beneficial microflora and suppression of harmful ones. The effect on staphylococci, enterobacteria, and clostridium was noted.

Prebiotic-rich foods : bran, beans, fruits (pears, apples, plums), vegetables (cabbage, corn, beans, onions, artichokes, garlic), milk, soy and cereals.

Prebiotics contribute to the prevention of metabolic syndrome and increase the number of beneficial microorganisms in the lumen of the gastrointestinal tract.

3. Kombucha

A drink based on kombucha (kombucha, tea kvass) is fermented product , which is currently gaining popularity. The product has been used in China for several thousand years.

Recent scientific works demonstrate the benefits of kombucha for almost all body systems and no harm.

Also proven that kombucha has significant antioxidant properties, promotes the regeneration of the epithelium of the gastrointestinal tract and supports the functioning of the immune system.

Kombucha is recommended to maintain the health of the whole body and restore intestinal damage after suffering from infectious or autoimmune diseases.

4. Whole grain products

Whole grain products contain large amounts fiber , complex carbohydrates (bega-glucans), protein components and B vitamins. They are delivered almost unchanged to the lower gastrointestinal tract and promote the growth of beneficial microorganisms (bifidobacteria, lactobacilli).

University of Reading scientists have discovered that the consumption of wheat flakes (47 g per day) for 42 days (with a break of 2 weeks) contributes to the improvement of intestinal microbiocenosis. There was also an increase in the feeling of satiety after eating, which can be used to combat obesity.

Whole grains help reduce the risk of type II diabetes mellitus and cardiovascular diseases (by 26%) by normalizing the lipid profile. We came to this conclusion researchers from the USA .

Whole grain products are extremely necessary to maintain normal intestinal microflora and combat metabolic syndrome.

5. Broccoli

Systematic addition of broccoli to the diet reliably contributes to reducing inflammatory changes throughout the gastrointestinal tract and preventing the development of gastritis associated with the persistence of Helicobacter pylori.

Broccoli cleanses the lumen of the digestive tube from toxic substances and protein degradation products, which is especially important for patients prone to constipation.

Eating broccoli is one of the ways to prevent inflammatory diseases of the stomach and the associated complex of digestive disorders. Effectively eliminates constipation.

6. Turmeric

Turmeric contains a large amount of curcumin, which, according to scientific data , helps to improve the general condition of infectious and inflammatory diseases of the intestine, pancreas and joints. It provides cancer prevention.

Proven that the use of curcumin in conjunction with nonsteroidal anti-inflammatory drugs (for example, with indomethacin) reduces the risk and depth of damage to the small intestine due to the interaction of the drug with the mucous membrane. At the same time, the anti-ulcer activity is comparable to medications such as Omeprazole or Ranitidine.

The action of curcumin is not limited to the gastrointestinal tract. American scientists have recorded the effectiveness of the spice against Alzheimer's disease. The plant destroys beta-amyloid (by stimulating phagocytosis), which is the leading cause of the development of this dangerous disease.

Turmeric helps protect the small intestine from ulcerative lesions, which are most often associated with taking medications.

7. Pomegranate

In one of the literary reviews describes the complex of beneficial properties of this fruit. The use of seeds and juice, flowers, leaves and even pomegranate bark helps to reduce the incidence of oncological pathologies, reduce the severity of inflammatory proliferation.

Garnet is recommended for Digestive improvements and therapy of chronic diseases of the gastrointestinal tract.

Pomegranate also helps protect the mucous membrane of the duodenum and stomach from the direct damaging effects of high doses of acetylsalicylic acid, which is used by cardiological patients to prevent fatal vascular complications.

Pomegranate is recommended for the protection of the intestinal mucosa from cytotoxic drugs and the treatment of long-term inflammatory diseases.

8. Pu-erh Tea

Pu–erh is one of the most expensive varieties of tea in the world, which is characterized by a specific production technology.

Puer leaves contain a large amount of strictinin, a polyphenolic compound with anti-allergic and anti-inflammatory effect .

Systematic consumption of the drink contributes to the normalization of intestinal microflora, prevention of dysbiosis against the background of long-term use of antibacterial drugs.

The laxative effect of puer has also been proven by experiments on rats. The drink helps to relax and improve intestinal patency, stimulates its rapid emptying.

Puer should be taken with prolonged use of antibiotics and the course of inflammatory processes in the intestine.

7 most harmful foods for the intestines

There is a huge amount of substances, the use of which can adversely affect the condition of various parts of the gastrointestinal tract. The most "dangerous" ones are considered below:

  1. Sugar. Frequent consumption of sugary foods increases the risk of developing Crohn's disease and ulcerative colitis. It is recommended to abandon sugary carbonated drinks, sweets and cakes, and limit sweet pastries.
  2. Spicy dishes (spices). Contribute to irritation of the mucous membrane of the stomach, duodenum and upper small intestine, which provokes the appearance of infectious and inflammatory complications and discoordination of motor activity.
  3. Legumes (beans, peas). Cause increased fermentation and gas formation in the intestine, as well as a number of dyspeptic disorders (pain in the epigastric region, heartburn). To reduce the harmful properties, it is necessary to soak the beans for several hours before cooking.
  4. Fried foods and fatty meats. They are extremely difficult to digest in the intestine. With an excess of this category of products in the diet, constipation develops, the resistance of the mucous membrane to representatives of the bacterial flora decreases.
  5. Preservatives, sweeteners, flavors. Similar substances are found in most carbonated drinks, sweets, and cakes. They irritate the mucous membranes of all parts of the gastrointestinal tract, disrupt the adequate absorption of valuable nutrients, and increase the risk of malignant cell transformations.
  6. Salt. Causes a violation of ion absorption in the intestine, increases the number of pathogenic organisms. A daily salt allowance of 3 g should be adhered to.
  7. Alcoholic beverages. Provoke the destruction of epithelial cells of the mucous membranes, disrupt the absorption of a large number of vitamins.

11 more tips for the health of the digestive tract

In order to maintain the functional and anatomical integrity of the gastrointestinal tract, it is necessary to comply with a whole set of rules:

  1. Avoid mechanical and chemical irritation of the gastrointestinal tract. It is not recommended to use too hot or cold dishes in food. Priority should be given to cooking, stewing, baking or frying without forming a coarse crust (without breading).
  2. Compliance with the qualitative and quantitative composition of food. The daily norm of proteins is 90-100 g (60% should be of animal origin), fats – 90-100 g (25% vegetable), carbohydrates – 400-420 g. The energy value is about 2,900 calories per day. It is recommended to give preference to dietary and enveloping products.
  3. Fractional power supply. The frequency of eating is 4-6 times a day, in equal portions. This contributes to the well-coordinated work of the intestine, the prevention of "overloads".
  4. Adding fresh vegetables and fruits without heat treatment. This will increase the vitamin content and provide the body with fiber, which is available in large quantities in these foods.
  5. Mandatory inclusion of probiotics or prebiotics. Daily requirement &8212; 200 g. They are extremely necessary for adequate motor skills and the course of food digestion processes.
  6. Rejection of harmful products. Sharp substances, as well as components with dyes, preservatives, and sweeteners should be prohibited.
  7. Quitting smoking. Tobacco smoke contributes to the development of gastritis, enteritis, cancer of the rectum, stomach, liver and pancreas. Systematic smoking disrupts the motility of all parts of the digestive tract, which is manifested by chronic constipation or a tendency to diarrhea.
  8. Exclusion of physical and mental overloads. Any stress contributes to the development of peptic ulcer of the stomach and duodenum, the formation of constipation. It is recommended to practice meditation or yoga more often. It is also important to have hobbies and communicate with friends to improve the emotional background.
  9. Controlled use of medications. Many medications can affect the functioning of the gastrointestinal system. For example, nonsteroidal analgesics cause ulcerative process, antibiotics contribute to the development of dysbiosis. Therefore, the approach to the treatment of extra-intestinal pathologies should be competent.
  10. Long sleep. Doctors advise to rest at least 7-9 hours a day. Lack of sleep reduces immunity, increases the incidence and severity of inflammatory bowel diseases.
  11. Regular physical activity. Systematic feasible exercises normalize the smooth muscles of the digestive system, and are an effective way to prevent constipation. It is best to combine sports with outdoor walks (coniferous forests, parks).
If any symptoms of damage to the digestive system appear, it is necessary to consult a doctor as soon as possible. Timely treatment of diseases can save you from irreversible fatal complications. For example, non-specific ulcerative colitis can be accompanied only by periodic diarrhea and bloating, and complicated by intestinal perforation with a peritonitis clinic.

It is also necessary to combine the treatment prescribed by the doctor with the correction of the diet, depending on the type of abnormalities (after consultation):

Variant of deviation Recommended products for restoring functional activity
Dysbiosis Dairy products, vegetables, fruits.
Constipation (absence of stool for 3 or more days) Prunes, dried apricots, beets, carrots, plums, onions.
Flatulence Persimmons, yoghurts and kefir.
Ulcerative process Vegetable oil, fish oil, cabbage, cottage cheese, boiled meat


Thus, it is possible to maintain intestinal health and ensure the prevention of various diseases (from banal dysbiosis to cancer) by correcting diet and lifestyle. It is also necessary to consult a doctor if any disorders in the digestive system are detected.