intestines and bowel

10 effective tips for a healthy bowel

To keep a healthy bowel and immune system fit, a healthy diet is the beginning and end of everything. We explain exactly how this can be achieved based on the ten most important tips in the following article. But first, it should be clarified what an unhealthy diet is and how it affects the intestine.

Unhealthy nutrition damages the bowel

Not only that: it even damages the whole organism in the long term. Many young people prefer to eat pizza, chocolate, kebab, chips, hamburgers and drink soda, to other healthier options. Children drink sodas that are heavily sweetened.

Many of them consume several cans of caffeinated beverages such as Red Bull every day and only eat fruits and vegetables by force, and not without much insistence.

Especially during growth, such diets have fatal consequences. Children, who feed primarily on fast food, prepared meals, snacks, and sweets, lack vitamins and minerals.

In the long run, this becomes noticeable with an immunodeficiency. About 80 percent of the immune system is in the intestine. High sugar consumption leads to long-term diabetes.

But sugar consumption also causes a chronic magnesium deficit. As magnesium and calcium are closely related, the lack of both damages bone and dental structure.

The consumption of sugar also favors the growth of the intestinal flora because simple carbohydrates are the ideal food for bad intestinal bacteria. Good intestinal bacteria, on the other hand, are diminished due to a lack of adequate food.

The intestinal biome is unbalanced, with consequences for the whole organism.

Intestinal slowness and lack of vital substances

The lack of fiber in the diet of adolescents and adults causes the intestines to become slow. The lack of drinking water is also noticeable on many levels, and it makes it difficult to have a healthy bowel, producing at least constipation.

Sitting for hours in front of the PC to play games further promotes slowness. In total, children are at risk of chronic lack of exercise, poor circulation, and overweight. All this could have been avoided with a healthy diet and lifestyle.

The problem is that the consequences of a bad diet that persists for years will only become apparent after many decades. At an advanced age, people suddenly realize that fresh fruits and vegetables could have been very beneficial in preventing many states that arise with age.

Without the daily supply of healthy food, enough drinking watervegetable fiberminerals, and vitamins, in the long run, nobody stays healthy.

What everyone should eat every day is generally not compatible with sugary drinks, snacks, and industrially processed foods. These foods lack all the substances that give life energy.

Fast food fills you, it tastes good, but they are mostly manufactured industrially. Healthy food gives life through the vital substances it contains. These are fresh fruit, fresh vegetables, whole grains, nuts, legumes, herbs, and spices. They contain all the substances that maintain your bowel healthy permanently.

1. Probiotics

Probiotic foods are characterized by a greater number of specific bacterial cultures. But it is a mistake to believe that a large supply of probiotic foods keeps the intestine healthy.

Too much of everything is bad. A healthy diet should always be balanced.

Now we know about 400 different bacteria that are considered probiotics. The best known among them are lactic acid bacteria. These tolerate acids and can pass through the stomach and intestinal tract without damage.

Probiotics have a positive effect on the bowel, strengthen the intestinal flora and, therefore, also benefit the immune system.

It is important that probiotics are live cultures. A chronic lack of probiotics ensures that the intestinal flora is unbalanced. Adding yogurtkefir and other probiotic foods such as fresh sauerkraut can be very beneficial for intestinal health.

three glasses of pink yogurt on a mat

2. Prebiotics

While highly publicized probiotics are known to most people who have already had intestinal disorders caused by antibiotics, prebiotics live in their shadow.

Prebiotics are the most important food for good intestinal bacteria, which are supported, for example, by probiotics. These are not live cultures but non-digestible food components.

Science has now recognized that the supply of probiotics only makes sense if you do something for their survival. Without their most important food, non-digestible fiber, the probiotics in the intestine cannot survive at all.

It is no use giving the body a probiotic nutritional supplement if the food is not updated with prebiotic foods at the same time.

Without the simultaneous supply of prebiotics, good intestinal bacteria go hungry. This finally strengthens the intestinal bacteria, which are harmful. Prebiotics are easy to take by regularly eating bananas, whole wheat and wheat, onions and garlic, parsnips, leeks, and chicory or artichokes.

3. Resistant starch

Resistant starch has also been overlooked in its importance for maintaining a healthy bowel. Today we know that it guarantees the health of the colon and, therefore, makes an important contribution to cancer prevention.

Until the 1980s, it was mistakenly believed that it broke down in the small intestine. In fact, a small amount of resistant starch passes through the intact small intestine. Then it serves as food for the colon bacteria.

Resistant starch can be found in three different forms, for example, in minced cereal grains, starchy legumes, in raw potatoes, green bananas, and retrograded starch in bread and boiled potatoes.

Most foods contain only small amounts of resistant starch. However, these amounts ensure a balanced level of blood lipids, a low level of glucose and insulin, a protective effect on the colon, and a greater weight of feces excreted.

Resistant starch also improves mineral absorption. Therefore, intestinal health benefits from eating foods that contain resistant starch instead of white flour and fast food.

4. Fiber

Resistant starch also includes non-digestible food components and fiber. Thanks to the elimination of spelled and bran, white flour no longer contains fiber, but wholemeal flour contains a large amount.

Whole grains are, therefore, an important source of food to get a healthy bowel. In addition, vegetables and legumes are blessed with high fiber content.

Fiber is an important source of food for intestinal bacteria, which have a positive effect on the body since they maintain balance in the intestinal biome. In addition, the fiber swells in the intestine, increases the volume of feces, makes them softer when they are hydrated, and shortens the time when excretions remain in the intestine.

Due to their high binding capacity for liquids, decomposition products related to the digestive system, and toxins, they act as detoxification aids and colon cleansers.

Foods rich in fiber include whole grains, flaxseed, as well as freshly prepared vegetables and fruits rich in fiber.

5. Unsaturated fatty acids

Monounsaturated and polyunsaturated fatty acids also protect against colon cancer. In contrast to saturates and animal fatty acids of meat and sausages, they are healthy.

Therefore, it is advisable to use olive, rapeseed, or safflower oil. Animal fats should be used sparingly in healthy cooking. Only omega-3 polyunsaturated fatty acids from fatty fish are recommended.

The healthy sources of unsaturated fatty acids and omega-3 fatty acids are avocados, hazelnuts, olive oil, and rapeseed oil, as well as sunflower oil, wheat germ, and corn oil, safflower oil, oil of soy, sesame oil, and chia seeds.

6. Colon cleansing

Part of the colon cleansing is already provided by the fiber. Occasionally, however, bowel cleansing methods such as intermittent fasting or intestinal tract relief through a liquid diet are also a good idea.

The hydrotherapy of the colon can also deliver the intestine of all substances that harm.

Doctors see colon cleansing as therapeutically important for the restoration of intestinal health. Colon cleansing relieves the intestines and builds the immune system again.

Fermentation processes are interrupted, food toxins are eliminated, intestinal flora can get rid of bad influences and regenerate.

Colon cleansing can be done using a juice-based diet, enema, or colon hydrotherapy, as well as a laxative such as Glauber’s salt.

7. Exercise

Health, including intestinal health, benefits from exercise. This stimulates the metabolism and intestinal peristalsis. Endurance sports such as jogging, swimming, or cycling are preferred.

Scientific studies show that regular exercise can reduce the risk of colon cancer by half. Long walks are the most friendly option for the intestine.

man swimming in open water

8. Meat

Animal foods high in fat and saturated fatty acids are not only bad candidates for the intestine, but they are also not healthy for many other reasons thanks to the excesses of industrial agriculture.

For example, growth hormones and pesticides used as fattening aids. In addition, it has been shown that red meat dishes derived from pigs, cows, or lambs are associated with an increased risk of colon cancer.

Therefore, you should not eat more than 70-80 grams of meat per day. Poultry or fish are preferable, although they have equally poor breeding conditions. Thanks to better breeding conditions, organic products are healthier.

9. Healthy drinking helps the intestine

It is recommended to drink at least 2-3 liters of mineral water every day. Drinking water can eliminate dissolved toxins and help liquefy stool.

This is not possible drinking soda because it contains phosphoric acid, carbonic acid, sugar, and other things that must first be separated from the water content. By the time this is done, the water content has already been removed.

Alcohol or sugary drinks do not promote intestinal health, but water or herbal tea does.

10. Avoid unhealthy foods

Intestinal health does not only depend on the fact that we consume as much fiber as possible, enzymes, or foods just mentioned. It is also reinforced by our inability to do certain things.

The worst killers of the intestinal flora are hormonal drugs and antibiotics. The contraceptive pill also has an adverse effect on the intestine. Eating under time pressure means stress for the intestinal system, and large and fatty foods should be avoided because the intestines tighten.

Everything that comes from industrial production can be considered unhealthy.

Meat consumption causes digestive leukocytosis. Therefore, people become lazy and tired after eating. The body needs all its energy to cope with the bulge of the digestive tract.

Surprisingly, some people cannot tolerate much fiber and others cannot tolerate fresh fruit. The intestinal biome is individual, therefore, not all intestines work equally well. However, it is important to eat small amounts of these two foods every day.

Thus there will be no flatulence, fermentation and indigestion processes

Too many non-complex carbohydrates are poisonous to the intestine and only strengthen bad intestinal germs. Avoid white flour and sugar, as well as all products that contain it.

All alcoholic drinks are also poisonous to the bowel. Excess alcohol damages the intestinal flora. It can alter digestion and also increases the risk of colon cancer. Alcohol also contains many calories and makes you fat.

Burned foods should be eliminated, not eaten. They contain carcinogenic substances that promote the development of stomach and colon cancer. Temperatures that are too high should also be avoided when roasting, frying or toasting and baking.

Nicotine also increases the risk of colon cancer. The cigarette does not suit the intestine.

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