What is intestinal dysbiosis and how to balance the microbiota

The prefix dis- means “alteration.” Therefore, dysbiosis is the imbalance between the microorganisms that make up a microbiota. We have microbiota in the digestive system, but also on the skin, mucosa, lungs or vagina. Thanks to the balance between the microorganisms of our different microbiotas, we enjoy health. And it is that we maintain a symbiotic relationship: we depend on them to survive, and they, on us.

What are the functions of the intestinal microbiota?

Here we will focus on how to care for the intestinal microbiota. If this is in balance, it is more difficult for the others to be altered.

Our intestinal microbiota can weigh 2 kilos, and it is that only In the intestine there are about 100 million bacteria. In addition, viruses, yeasts, archaea or fungi are part of our intestinal ecosystem. We have between one and 10 times more microorganisms than cells.

These microorganisms are not only involved in digestion. They also participate in metabolic, immune and brain functions, among others. In fact, it is said that, due to its weight and importance, the intestinal microbiota should be considered one more organ of the body. and it has been seen that intestinal dysbiosis can be related to diseases such as diabetes, allergies or obesity.

What are the causes of dysbiosis?

There are different types of dysbiosis, and there are different causes that can cause them.

The loss of bacterial diversity It is often associated with food intolerances, allergies and asthma.

This reduction in diversity may encourage some bacteria to proliferate excessively, which ends up being harmful to health. This is what happens, for example, in candidiasis. We all have candida in the intestine, but if they proliferate, they affect the well-being of the person. We must recover the balance and not only think about eradicating them.

Another cause of an imbalance in the microbiota may be the proliferation of pathogenic bacteria, They enter the body through food or exposure to toxins. If we enjoy a balanced microbiota, we can coexist and balance with them.

How is the balance restored in the microbiota?

There are other factors that intervene in the balance of the microbiota. And food is not only one of them, but it is essential.

The more variety of foods we incorporate into our day to day, the better. Our intestinal bacteria feed on what we eat and it is convenient to provide variety to promote the diversity of bacteria that work in synergy with each other.

In addition, with variety we will more easily contribute different types of fibers from fruits, vegetables, seeds, legumes, tubers, etc. Fiber is as necessary for proper intestinal transit as it is for the health of the microbiota.

To regain balance and prevent intestinal dysbiosis, it is therefore advisable to consume assorted vegetables daily because they will provide us with beneficial fibers for the microbiota such as the following:

Type III resistant starch. It is in potatoes, rice, parsnips or sweet potatoes cooked and cooled for 24 hours in the fridge, or in the plantain. It is beneficial for Akkermansia, a bacterium that induces anti-inflammatory processes, gives a feeling of satiety and regulates some hormones.Pectin. It is interesting for the microbiota and to regulate intestinal transit. We find it in fruits like apples. To make the most of it, it is necessary to cook the apple (in the oven or with a little water).mucilages. They are beneficial for the mucosa and consequently for the balance between microorganisms. They are formed by soaking flax and chia seeds, both whole and ground.Fructans. They are found mostly in fruits.Oligofructosaccharides. They are provided by legumes. In excess and if there is an imbalance, they can cause gas and bloating, but if eaten in moderation they are beneficial.

To maintain intestinal balance it is also important to consume variety of antioxidants through vegetables such as red fruits, pomegranate, red grapes, broccoli, onion, cocoa, green tea, carrot…

Add aromatic herbs and spices to dishes and infusions increases the contribution of antioxidants and is a basic measure to improve digestive capacity and, as a consequence, avoid dysbiosis.

In addition, many digestive and intestinal complaints improve significantly with just pay attention to chewing.

Download the weekly menu to prevent dysbiosis

This weekly menu provides abundant antioxidants and fibers of different types, two fundamental elements to favor the bacterial diversity of the intestine.

Precautions to avoid dysbiosis

The exposure to toxins and pollutants It can affect the balance between bacteria, so it should be reduced to a minimum.

In order to avoid dysbiosis, it is also essential to avoid hypochlorhydria, that is to say, it is necessary to guarantee that the pH of the stomach is very acidic. This will allow destroying pathogenic bacteria that may contain food, and manufacture substances necessary for digestion, especially proteins. In fact, complaints from dysbiosis are common if proton pump inhibitors (“stomach” protectors) are taken.

Finally, it should be known that the use of other drugs such as anti-inflammatories, antidepressants or antibiotics affects the well-being and balance of the microbiota.

Eat and live without stress

On the other hand, stress is one of the factors that most affects digestion capacity and the balance of the microbiota. When eating, it is important to do so in a calm and take at least three deep breaths before each meal to activate the parasympathetic nervous system.

intermittent fasting

Fasting for 12 or 16 hours daily and eating between 2 and 3 times a day, letting the digestive system rest, favors the migratory motor complex of the stomach, whose movements act like a sweeper, taking away and dragging remains of food, pathogens, etc.

Choose organic food

It is convenient to consume food of organic origin and cultivation to avoid pesticides and other chemicals. If they are also from local products, they will be impregnated with the bacteria that adapt to your needs.

Include fermented foods in the menus

Fermented foods provide bacteria to our ecosystem, but also organic acids that favor the acidic pH of the stomach and improve digestion, and symbiotic substances with multiple benefits for the microbiota. Include a variety of fermented foods in your diet.

exercise daily

It has been seen that the practice of physical activity can improve dysbiosis and regulate intestinal transit, and in general favor a better state of health.