Recipes with probiotic foods to improve intestinal flora

There are foods and lifestyle habits that promote the health of the intestine. We present some recipes as healthy as appetizing that will help you with digestion.

• Factors that alter the balance of intestinal flora
• What to eat to improve intestinal flora
• Fermented foods
• 6 recipes to digest well filled with probiotics

Maintaining the health of the intestinal flora in good condition favors the health of the whole organism. So far, more than 400 microbial species nested in the human gut flora have been identified. All this large colony, which reproduces continuously, far from being an anomaly or a danger, fulfills beneficial functions.

The composition of the intestinal florais not the same in all people. In fact, it varies depending on lifestyle, eating habits, age and health status.

Intestinal bacteria maintain, under normal conditions, a certain balance between them that contributes to our health and well-being.

When this balance is disturbed (dysbacteriosis), pathogenic bacteria develop, such as coli bacilli and staphylococci, which generate toxins and waste that are difficult to eliminate. Intestinal disorders such as constipation, diarrhea, gas, etc. then appear.

All the resident microorganisms manage to keep the intestine in normal physiological conditions. But they also perform a number of enzymatic and metabolic activities. Intestinal bacteria are capable of producing significant amounts of B vitamins, as well as vitamin K, essential for the blood clotting process.

They can also destroy toxic products ingested with food and occupy a space that would otherwise be occupied by more dangerous bacteria.

Thus, the native microflora can be considered an integral part of the anti-infective defenses of the organism, in an area especially exposed to infectious, parasitic or alimentary aggressions.

FACTORS THAT ALTER THE BALANCE OF INTESTINAL FLORA

When the flora is balanced, it forms a true protective barrier against the implantation and proliferation of pathogenic germs.

This stimulates immunity at the level of the digestive tract since the intestinal mucosa houses immune cells that protect us from harmful germs present in food. Thus, thanks to the intestinal flora the body’s ability to cope with the disease is greater.

There are some internal factors that can cause imbalances in the flora: immune deficits, malnutrition, alterations of the digestive tract, viral infections …

A drastic change in diet or environment (long trips or hospitalizations) and even emotional stress, which decreases defenses, can also unbalance the intestinal ecosystem.

Finally, the role of antibiotics must be taken into account. These destroy both pathogenic microorganisms and flora. Therefore, it is important not to use them systematically. 

Treatments with chemotherapy, corticosteroids, antacids and intestinal transit regulators can also alter it.

WHAT TO EAT TO IMPROVE INTESTINAL FLORA

The intestinal flora is renewed approximately every 48 hours.

Introducing some changes in lifestyle habits can help improve it. For this, it is advisable to follow a series of guidelines in the diet:

FERMENTED FOODS

Consuming lacto-fermented foods and beverages daily, such as yogurt, or other fermented products such as sauerkraut (cabbage) or miso (soy paste) is a simple and easy way to improve intestinal flora.

AVOID OR REDUCE

It is advisable not to consume foods too rich in fats or refined flours or abuse meat or sausages.

It is also important to reduce the consumption of stimulants such as coffee or cola-based drinks.

Unrefined carbohydrates (fruit and dried fruits) are preferable to refined sugar.

DRINK WATER

It is advisable to drink throughout the day, better between meals, one to two liters of mineral water.

PROTEIN SOURCES

It is necessary to avoid an excessive protein diet (which favors the microorganisms of putrefaction), and to vary the sources of proteins, combining those of vegetable origin with the egg or the fish.

FOODS RICH IN FIBER

The presence of foods rich in fiber is important, since chronic constipation can alter the intestinal flora, causing an increase in bacteria in the lower reaches of the intestine.

The fiber that is not digested by the stomach and small intestine reaches the colon almost intact, where it exerts a favorable effect on the flora.

It prefers, in a special way, carrot, onion, artichoke and asparagus, all vegetables rich in inulin.

CONSUME DAILY

It is advisable to eat organic wholemeal bread (with natural yeast), as well as salads at the beginning of meals and fruit, preferably mid-morning or mid-afternoon.

6 RECIPES TO DIGEST WELL FILLED WITH PROBIOTICS

MARINATED TOMATOES AND PEANUTS WITH BEAN BOUQUET

INGREDIENTS (SERVES 4):

• 2 RAF tomatoes or any variety of salad tomato
• 300 g green beans
• 100 g very fresh mushrooms
• 2 garlic cloves
• 2 tablespoons apple cider vinegar
• 30 ml olive oil
• 50 g white almonds
• 50 g dried manchego cheese in shavings

PREPARATION (20′ + 75′ COOKING):

1. Wash the beans and cut into oblique strips. Blanch 8 minutes in salted water. Drain and cool.
2. Cut the peeled garlic into slices and brown in oil. Add the cut almonds and when lightly browned add the beans and pour a splash of apple cider vinegar. Sauté for 3 or 4 minutes and set aside.
3. Prepare four flat dishes, spread with oil and a little salt by arranging alternating layers of tomato and mushrooms cut into thin slices. To do this, wash the tomatoes and cut into thin slices and season with salt and a little fresh oregano. Wash the mushrooms and also cut into thin slices, drizzle them with lemon, salt and oregano and dispose on top of the tomatoes.
4. You can assemble up to four layers and finish with a small bouquet of warm beans. Garnish with cheese shavings.

NUTRITIONAL INFORMATION:

• Protein: 9 g
• Carbohydrates: 8 g
• Fat: 18 g
• Cholesterol: 12 mg
• Calories: 229.

NOODLES OF 7 VEGETABLES AND PASTA WITH BASIL OIL

INGREDIENTS (SERVES 4):

• 200 g wholemeal noodles
• 2 tender carrots
• 100 g turnip
• 1 zucchini
• 100 g green beans
• 1 leek
• half red pepper
• half yellow pepper
• 1 bunch basil
• 2 parsley sprigs
• 80 ml olive oil
• salt

PREPARATION (20′ + 20′ COOKING):

1. To start peel the carrots and leeks (it is only necessary to remove the first layer) and wash well, like the rest of vegetables. Cut the leek into long, thin strips, discarding the greenest part.
2. Remove the peduncle from the beans and cut to long strips. Blanch 8 minutes in boiling salted water. Cool and set aside.
3. Cut the two peppers into long strips and finally take out thin strips of turnip, zucchini and carrot with a peeler.
4. Once the vegetables are prepared, boil the pasta in plenty of salted water.
5. Meanwhile sauté all the vegetables in a wok starting with the leeks, then add the yellow peppers, the red peppers, the carrot, the turnip, the beans and finally the zucchini. All vegetables must be very al dente. Salt and pepper and set aside until the pasta is ready.
6. Once the pasta is cooked, strain it, water with basil oil, sprinkle with grated Parmesan cheese and serve with the vegetables. Basil oil is prepared by crushing a good handful of fresh basil and parsley leaves with olive oil and a pinch of salt, until it is very fine. You can prepare from one day to the next. It combines well with any type of pasta: long, short, filled…

NUTRITIONAL INFORMATION:

• Protein: 10 g
• Carbohydrates: 37 g
• Fat: 12 g
• Cholesterol: 0 mg
• Calories: 296.

QUINOA WITH EGGPLANT

INGREDIENTS (SERVES 4):

• 3 medium aubergines
• 150 g quinoa
• 200 g zucchini
• 150 g carrot
• 50 g cooked corn
• 200 g fresh spinach leaves
• 20 ml olive oil
• 1 teaspoon curry powder
• 150 ml mineral water

PREPARATION (35′ + 20′ COOKING):

1. Wash the eggplants, remove the base and tip and cut into three pieces, transversely. Place seated on a baking sheet and bake for about 20 minutes. After this time remove, let cool and empty the center of each piece with a ball sac, a teaspoon or a small knife, trying to leave a pulp edge and a good base so that they can be filled. Instead of baking them, they can also be steamed.
2. Then cook the quinoa with double volume of boiling water or vegetable broth and set aside.
3. Peel the carrots and cut into small cubes and zucchini too, but without peeling. Sauté the carrots in a little oil and after 8 minutes add the zucchini and the remaining pulp of the eggplant and wet with a little water and leave about 10 minutes more. Add the corn and finally the quinoa.
4. Fill the eggplant wells with the quinoa and vegetable mixture, sprinkle with a little almond powder and bake lightly.
5. You can serve the quinoa pocitos with a spinach sauce. This is made by blanching 200 g of spinach leaves in boiling water for 2 minutes, draining them, cooling them in cold water and crushing them with 20 ml of olive oil, a pinch of curry and 150 ml of bottled water or vegetable broth.

NUTRITIONAL INFORMATION:

• Protein: 8 g
• Carbohydrates: 28 g
• Fat: 7 g
• Cholesterol: 0 mg
• Calories: 213.

CHICKPEAS WITH BEET VINAIGRETTE

INGREDIENTS (SERVES 4):

• 300 g cooked chickpeas
• 1 avocado
• 1 bunch radishes
• 20 black olives
• 2 tender onions
• 1 green apple
• 1 small cooked beet
• 10 ml apple cider vinegar
• cumin powder
• 1 tablespoon sesame powder
• 30 ml virgin olive oil
• salt

PREPARATION (25′):

1. Place the chickpeas, well drained, in a salad bowl and add a little ground cumin and virgin olive oil.
2. Cut the radish into slices and the onion into eighths. Then add to the bowl of chickpeas.
3. Cut the avocado in half, remove the pit, remove from the peel with a spoon and cut transversely. Drizzle with a little lemon and add to the salad along with the apples, unpeeled and diced, and the olives.
4. To accompany the salad, crush the peeled beetroot with ground sesame, vinegar and oil. It serves separately.
5. You can serve the chickpeas on a green cabbage leaf or divide them into individual bowls.

NUTRITIONAL INFORMATION:

• Protein: 10 g
• Carbohydrates: 36 g
• Fat: 24 g
• Cholesterol: 0 mg
• Calories: 400.

SAUERKRAUT SPLASH IN GREEN SAUCE

INGREDIENTS (SERVES 4):

• 200 g sauerkraut
• 200 g cooked pinto beans
• 1 leek
• 150 g fennel bulb
• 1 celery stick
• 1 red bell pepper
• 50 g arame seaweed

PREPARATION (10′ + 20′ COOKING):

1. Wash the vegetables. Cut the leek into slices, the celery stick into transverse strips, the fennel bulb in julienne and the pepper in thin strips, the seaweed soaked and sauté in this order in a little oil. Add a handful of chopped parsley and a ladle of vegetable broth or water.
2. After 15 minutes add the sauerkraut and cover until cooked (about 5 more minutes).
3. Once the vegetables are cooked, let cool, add the beans and decorate with celery and parsley leaves.

NUTRITIONAL INFORMATION:

• Protein: 14 g
• Carbohydrates: 30 g
• Fat: 1 g
• Cholesterol: 0 mg
• Calories: 190.

PEACH AND STRAWBERRY MINT SALAD WITH YOGURT DRESSING

INGREDIENTS (SERVES 4):

• 3 peaches to the point
• 250 g strawberries
• 2 organic yogurts
• fresh mint
• 50 g sugar
• a few drops of Modena vin agre

PREPARATION (15′):

1. Clean strawberries, remove the corner, cut to slices and macerate with sugar and a few drops of vinegar.
2. Peel the peaches and cut in half lengthwise, remove the pit and cut into segments.
3. Finally mix the peaches with the strawberries, cut the mint with scissors directly on the fruits and mix with the yogurt.

NUTRITIONAL INFORMATION:

• Protein: 4 g
• Carbohydrates: 34 g
• Fat: 3 g
• Cholesterol: 7 mg
• Calories: 176.