More and more it is proven that everything we eat is reflected in our health, everyone knows the importance of diet and its great influence on people’s health, but the question is what happens inside the intestine? In the intestine live microorganisms that make up the intestinal flora and that affect the proper functioning of the body, whether at the mental level, in the cardiovascular part, weight gain, sleep, so food should be consumed not in quantity but with quality to nourish these microorganisms through your diet.

Intestinal microbes carry out a process whereby the food we consume transforms it into enzymes, hormones, vitamins, and other metabolites that influence all the internal processes of our organs and on which many chronic diseases depend.

At birth, the intestinal tract is colonized by microorganisms and bacteria that generate different processes in the body, so we must pay attention to the daily diet and that is the way to improve the intestinal microbiota, so we must include daily prebiotics and probiotics.

Prebiotics serve as food for the beneficial bacteria that we harbor in our intestines, probiotics can improve intestinal transit, helping to reduce constipation or diarrhea and improve certain disorders associated with irritable bowel syndrome.

Probiotic foods contain live microorganisms, and their objective is to maintain or improve the intestinal microbiota, probiotics are found in fermented foods such as dairy products (natural yoghurt and kefir), in pickled vegetables, such as pickles, sauerkraut, carrots, tomatoes etc., and in the sourdough bread.

There are other foods that contain some of the probiotic bacteria of our intestinal flora, so they selectively contribute to its regeneration. Fruits, vegetables, and seeds which are a source of natural bacteria that are very beneficial for our body.

Legumes also have natural probiotics: As we can see, there are foods rich in bacteria that help regenerate the intestinal flora, as well as keep it healthy. With an active and healthy intestinal flora, we will be able to improve our health and feel good about ourselves.

Likewise, it is true that these vast communities of microbes are the basis for good health and well-being besides the proper functioning of the body. Our daily diet, our environment and our lifestyle depend on this, most importantly in shaping your gut microbiome than genetics.

We must try to use more herbs and spices; in the same way it is advisable to use a variety of vegetables and green leaves instead of using a single type of lettuce for salads. Adding a variety of fruits to breakfast, adding several different vegetables, and eating more nuts, seeds, beans, and grains is good for the microbiome, so the “good” microbes get plenty of fiber.

Just as there are good foods that help us care for and protect our intestinal flora, there are also others that do not, such as highly processed foods such as sausages, sauces, ice cream, alcohol, sugary soft drinks, etc., since these have too many chemicals, dyes and preservatives.

To conclude, we must remember that there are foods that favor the growth of the “good” bacteria in the intestine so they can fight the “bad” ones, ensuring a perfect balance of the intestinal flora that strengthens our defenses and our health.



Alícia, F. (2020, 28th April). La dieta que beneficia más a nuestra microbiota intestinal. La Vanguardia. Taken from, https://www.lavanguardia.com/comer/tendencias/20200426/48687625425/microbiota-intestinal-alimentos-dieta-fundacion-alicia.html


Ponce, I. G. (2021, 25th January). Qué alimentos pueden cuidar la flora intestinal. CuidatePlus. Taken from, https://cuidateplus.marca.com/alimentacion/nutricion/2021/01/21/alimentos-cuidar-flora-intestinal-175883.html