Some products that are easily found in the supermarket, especially milk and dairy products, such as yogurt, have a beneficial effect on the intestinal bacterial flora, and consequently have the ability to facilitate digestion and maintain the body in a state of health and well-being. Let's see what the bacterial flora is and what important functions it actually performs.
In fact, the bacterial flora is very important for digestion, metabolism and the immune system of the human body. Although it is too often overlooked, it is thanks to the microbes present in our intestine that our body can perform many fundamental functions. For this reason, it is important to understand what the bacterial flora is and how it works, how it can be altered and how, instead, it can be strengthened.
What is intestinal bacterial flora?
The intestinal bacterial flora, or simply bacterial flora, is the name given to all the microorganisms that reside in our intestine. Another term to define them is microbiota, a term that derives from “microbes,” or tiny living organisms.
In themselves, it is not just bacteria, which are also present in large quantities (several hundred different species). The bacterial flora is made up of trillions and trillions of microbes, which include bacteria, yeasts and some parasites; together, they constitute 70% of all the microorganisms found in our bodies.
These microorganisms live in symbiosis with our body. The word “symbiosis”, which comes from Greek, means “common life”: in fact, these microbes create a sort of specific environment in our intestine, and draw nourishment from our digestion; at the same time, however, they also contribute to digestion itself, which could not take place without them.
As we have said, there are many microbes in the intestine, between the small intestine and the colon; however, not all of them are positive for our health and well-being. The bacterial flora, therefore, also deals with counteracting the presence of foreign substances or pathogens, bacteria or viruses that can cause disease, infection or inflammation; in this way, the microbiota works as a barrier that allows the physiological balance of the intestine to be maintained.
It is interesting to know that, although many of these benign microorganisms are common to everyone, each of us has a different bacterial flora, which depends on many factors, such as genetic characteristics, age, eating habits and lifestyle. The microbiota, in fact, begins to form during pregnancy, particularly at the time of birth, then develops through breastfeeding (especially with breast milk) and undergoes an evolution with growth, up to the first years of life of children.
From here on, throughout adulthood and into adulthood, the bacterial flora will tend to remain the same. The technical name for this phenomenon is eubiosis, or balance of the different components of the intestinal microbiota. Eubiosis usually persists until old age, when, along with other ailments, a deficiency in intestinal activity can also be felt, due precisely to alterations in the microorganisms that reside there.
What function does the bacterial flora perform?
We have emphasized its importance, but we have not yet clarified exactly what the bacterial flora is for. Why do we have “good” bacteria and microorganisms living in our digestive system? Essentially, their functions are three: digestive, metabolic and defensive.
Starting from the first, we must remember that the intestinal microbiota allows us to digest many nutrients from foods that our body, alone, would not be able to digest. In particular, different types of proteins, carbohydrates and fats can be assimilated correctly only if the microbiota does its job. Also for this reason, if the bacterial flora has undergone alterations, there will often also be greater difficulty in digestion or reduced intestinal activity.
The second function of the microbiota that we have mentioned is the metabolic one, that is, related to the chemical transformations necessary for the life of cells. In fact, the bacterial flora is responsible for the synthesis of some vitamins and the absorption of some mineral salts. In particular, two rather well-known bacteria, lactobacilli and bifidobacteria, produce some B vitamins and vitamin K; others allow the body to absorb some very important trace minerals, such as iron, calcium and magnesium.
Finally, the bacterial flora plays an important role in the functioning of the immune system for the protection of our body. This is because, first of all, the pH of the intestine, i.e. its acidity, is regulated by the microbiota, and it is through this regulation that the walls and the intestinal mucosa defend themselves from the attack of harmful microorganisms. In addition, the microbiota promotes the development and maintenance of the functionality of intestinal tissues, where some essential antibodies for our immune response are produced.
Alterations in bacterial flora
We have defined “eubiosis” as the state of balance between the microbiota and our organism. On the contrary, we speak of “ dysbiosis ” to indicate a state of alteration of the intestinal bacterial flora. In a condition of dysbiosis, the microbiota either reproduces disproportionately, causing an excess of some reactions, or on the contrary limits its activity, compromising intestinal well-being.
But what can be the causes of dysbiosis? Among the most frequent we remember an incorrect, unhealthy and unbalanced diet. Not only do we often miss many foods that play an important role in maintaining the intestinal bacterial flora, but sometimes we overdo it with others that can damage it.
Sometimes the cause can also depend on the hasty or irregular way of eating food. Skipping meals, for example, is a habit that weakens the bacterial flora in the long term. But even eating quickly, swallowing a lot of air or chewing badly, can be a problem for the well-being of our intestine.
In addition to diet, another cause is found in conditions of stress, lack of rest and anxiety. In fact, our daily life, with its frenetic pace, can force us to face stressful situations and cause us a lot of pressure, and this in turn leads to poor rest or sleep disorders. All of this can be harmful to our body and very often it makes itself felt in the condition of the intestine.
In addition, some drugs can also alter the bacterial flora. This happens, for example, with antibiotic therapies: antibiotics are designed to fight bacteria, but they may not distinguish between harmful ones and those of the microbiota; an abuse, therefore, could lead to a condition of dysbiosis.
Finally, it also happens that trips abroad bring with them various intestinal problems. This on the one hand depends on jet lag and unrestful schedules, but on the other hand it is caused by the sudden change in diet, which very frequently causes an imbalance in the activity of the microbiota.
How to strengthen the bacterial flora
Fortunately, it is possible to strengthen your intestinal bacterial flora. You can do it both as a preventative measure, for example when you are about to travel or face a stressful situation, or to try to remedy a dysfunction that you already have.
To strengthen the intestinal microbiota, it is necessary to facilitate the production and work of “good” bacteria. To do this, it is not necessary to use specific medicines or drugs, but it is sufficient to focus on two aspects: a healthy diet and the integration of probiotics.
Let's start from this last point. The term " probiotic ", not to be confused with "prebiotic", comes from the Greek, and means "favorable to life". Probiotics, in fact, are bacteria that can integrate those already present in our intestine, reconstituting or rebalancing a microbiota in conditions of imbalance. In fact, these are bacteria that are already naturally present in the intestine, such as lactobacilli and bifidobacteria.
A probiotic, to be considered as such, must be able to be taken through food and overcome the digestive acids produced by the stomach, to arrive still alive in the intestine. Probiotics are found in specific food supplements (with probiotics and lactic ferments together, usually), in certain foods that have undergone a fermentation process (yogurt, kefir and similar) or in foods enriched with specific probiotics, capable of promoting eubiosis.
In addition to probiotics, it is also very important to take care of your diet, adopting a healthy, balanced diet rich in fiber. This is because fiber, which our body would tend to discard, represents an excellent source of nourishment for the bacteria of the microbiota and favors their formation, proliferation and vital processes.
Therefore, it is necessary to prefer wholemeal flours to refined ones, which discard much of the fiber: you can use flours of different cereals, such as barley, spelt and buckwheat. But fiber is not found only here: dried fruit also contains it, and also some vegetables, in particular green leafy vegetables (spinach, chard, herbs), artichokes and chicory.
However, we talked about a “healthy diet”: this also means a reduction in the consumption of certain foods that, if consumed in excess, are not good for the microbiota of our intestine. Think of refined sugars, present in sweets and carbonated drinks, but also some spices, cured meats or red meats.