The gut microbiota is the collection of billions of bacteria, viruses, fungi and other microorganisms that inhabit our digestive tract. These microorganisms play a key role in maintaining health by influencing digestion, the immune system, metabolism, and even psycho-emotional well-being. However, as we age, the gut microbiota undergoes changes, which can lead to various diseases and disorders. It is important to understand how age affects the gut microflora and what steps can be taken to keep it healthy at every stage of life.
Caring for the gut microbiota in childhood and adolescence
An important step for a healthy gut microbiota during childhood and adolescence is proper nutrition. It is recommended to include fiber-rich foods such as vegetables, fruits, whole grain products and legumes in the diet. Breastfeeding helps to form a healthy microflora, and after the introduction of complementary foods, it is important to monitor the diversity of the diet.
Also during this period, it is important to avoid excessive use of antibiotics, as they can upset the balance of bacteria in the intestine. If antibiotics are necessary, probiotics should be taken additionally to restore the microflora.
Supporting the gut microbiota in adulthood
A diversified diet is important for maintaining a healthy microflora as an adult. A balanced gut microbiota and an increase in the quantity of good bacteria may be achieved by include foods high in fiber and fermented foods (such as yoghurt, kefir, sauerkraut, and kimchi) in your diet.
In addition, regular exercise is crucial for gut health maintenance. Better blood circulation in the gut is encouraged by physical exercise, and this maintains the microbiota’s optimal function.
Supporting gut microbiota in old age
Maintaining intestinal health in old age calls for extra care. Maintaining a diverse diet is crucial, with a focus on boosting consumption of fiber and probiotics. To maintain a healthy gut microbiota and prevent misuse of antibiotics and other drugs that might exacerbate the microbiome, probiotic supplements are advised.
Because stress may negatively affect gut health, it’s equally critical to consider psychological well-being. Yoga, meditation, and taking walks outside are examples of relaxation techniques that might help preserve a healthy gut microbiota.
Foods high in fiber
Fiber is a type of carbohydrate found in plant foods, and it comes in soluble and insoluble forms. Soluble fiber absorbs water and forms a gel that intestinal bacteria feed on. Meanwhile, insoluble fiber passes through the digestive tract virtually intact and speeds up the passage of food through the digestive tract, thereby aiding in regular bowel emptying.
Both types of fiber aid in digestion and are beneficial foods for bowel constipation.
Good sources of fiber are:
- Beans, dried peas and lentils.
- Bran (oat bran, wheat bran, rye bran, amaranth bran, etc.).
- Whole grains – barley, quinoa, bulgur and brown rice.
- Whole grain products – whole grain breads, whole grain cereals.
- Fresh fruits – especially apples and pears with peels, oranges.
- Berries – blueberries, raspberries, blackberries and strawberries.
- Dried fruits – prunes, raisins.
- Nuts and seeds.
- Vegetables – artichokes, green peas, zucchini, white cabbage, red cabbage, cauliflower, broccoli, kohlrabi.
Probiotic products
Probiotic foods contain live microorganisms similar to those found in the intestines: lactobacilli and bifidobacteria. Accordingly, eating such foods helps to increase the population of beneficial bacteria in the body.
Probiotic foods include:
- Fermented soy products such as tempeh, miso and natto.
- Kefir and yogurt.
- Kimchi (fermented vegetables).
- Tea mushroom.
- Sauteed white cabbage.
When choosing probiotic foods, check labels for live, active cultures – they will join the community of live, beneficial microorganisms already in your gut.
Foods with prebiotics for healthy gut microbiota
In addition to probiotic-rich foods, you need to include in your diet foods that support these beneficial microorganisms and the balance of microflora in the intestines.
This is where soluble fiber (prebiotic) comes in handy – a nutrient-rich food for the beneficial microbes living in the gut.
Prebiotic foods include:
- Whole grains – oats, quinoa, barley and brown rice.
- Beans, lentils, and soybeans.
- Fruits – pomegranates, melon, apples, bananas, citrus fruits, and berries.
- Vegetables – broccoli, Brussels sprouts, spinach, cauliflower, lettuce, kale, leeks, asparagus, garlic, and topinambur.
- Chicory.
Conclusion
Maintaining a healthy gut microbiota throughout life requires attention to diet, physical activity, and overall lifestyle. It is important to understand that a balanced intake of fiber, probiotics and prebiotics, as well as judicious use of antibiotics and other medications, help maintain healthy microflora at different stages of life. Gut care begins in childhood and continues into adulthood and old age, when the role of diet and psycho-emotional state is particularly important. Regular attention to these aspects helps to strengthen the immune system, improve digestion and general well-being, ensuring health and longevity.
