The gut is the “second brain” of the body. It affects immunity, mood, weight, skin, and overall well-being. For it to function well, it needs support through nutrition. Healthy microflora is the key to energy, mental clarity, and good digestion.
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First, food should be varied. The more types of plant foods you eat, the more diverse your microflora. Aim for 30 different plant foods per week: vegetables, fruits, nuts, seeds, legumes, cereals, spices.
Include foods with fiber: vegetables (broccoli, carrots, beets), fruits (apples, pears), whole grains (oatmeal, quinoa), legumes (lentils, beans). Fiber is food for beneficial bacteria.
Add fermented foods: kefir, sugar-free yogurt, sauerkraut, miso, tempeh, kombucha. They contain live probiotics — beneficial bacteria that populate the intestines.
Drink enough water — 1.5–2 liters per day. Without water, fiber does not work, and constipation may occur. Water helps food transit and supports the intestinal mucosa.
Avoid processed foods: chips, soda, convenience foods, canned foods with preservatives. They kill beneficial flora and provoke inflammation.
