The intestine is an organ that keeps surprising. Scientists call it the “second brain,” and there is no doubt about that. It contains countless colonies of organisms that regulate the health and emotions of all living things.

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These groups of microorganisms are known as the microbiota. The head of the gastroenterology service at the Favaloro Foundation University Hospital, Fabio Nachman, explains that they are groups of bacteria, viruses, protozoa and yeasts, found throughout the body, especially on the skin and in the mouth. However, “the highest concentration is in the large intestine or colon,” he explains.

The Mayo Clinic describes that the lining of the intestine, like all surfaces of the body, is covered in microscopic creatures. These organisms create distinct ecosystems, called microbiomes, that are imperceptible to most people.

However, their presence is necessary. One of its main functions is to strengthen the immune and nervous systems and metabolism, in addition to influencing the mood, as the colon is connected to the brain via the vagus nerve, which is a group of neurotransmitters. Therefore, it receives all kinds of nervous and emotional signals.

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For this reason, maintaining the balance of microorganisms ensures a good quality of life. Deficiency or dysbiosis, which refers to changes in its composition, can cause inflammation and the development of chronic diseases such as diabetes and tumor formation. Nachman emphasizes that it is important for microorganisms to have biodiversity.

He adds that lower bacterial diversity reduces resilience to stressors.

How to protect microorganisms?

According to certified health coach Yael Hasbani, the composition of the microbiome is a result of each person's lifestyle. “Every day we develop activities that have a positive or negative impact on its formation and maintenance,” he reveals. Factors include physical activity, level of sedentary lifestyle, environment and diet.

Everything we do affects its development. Hasbani adds that each microbiota is unique and non-replicable, and is considered as important as DNA.

Conisit researcher and professor at the National University of the Sahel Gabriel Venderola highlights the importance of nutrition. He points out that the diet is mainly responsible for the balance of microorganisms:

— Eating healthy and varied food, rich in nutrients, improves the condition of microorganisms and, consequently, all body functions.

Pareidolia:

According to Hasbani, “For optimal gut health, you need to provide prebiotics and probiotics.” The first is fiber from plant foods, which is not digested in the small intestine and goes to the colon, where it promotes the growth of healthy bacteria. The Mayo Clinic recommends that women consume between 21 and 25 grams of fiber daily and men between 30 and 38 grams.

The trainer suggests that this type of food be organic, seasonal, and free of chemicals. Probiotics, on the other hand, are made up of live organisms.

“It has been shown that people who consume 30 types of plants per week have a better microbiota than those who consume only ten,” says Venderola, who suggests including a variety of colorful fruits and vegetables.

Experts recommend five basic food groups to maintain microorganisms:

Fruits and vegetables: The World Health Organization recommends eating at least 400 grams, or five servings, of these foods daily. It is important to include at least one meal in each meal and it varies between fresh, cooked, raw and seasonal. Data from the Mayo Clinic reveals that a cup of peas provides nine grams of fiber, a cup of cooked broccoli provides five grams, and a medium-sized unpeeled apple provides 4.5 grams.

Whole grains: This group includes barley, brown rice, bulgur, millet, and oats. The feature is that it is made from whole grain flour, meaning it is unrefined. For example, one cup of cooked instant oatmeal provides five grams of fiber, and one cup of cooked barley provides six grams, the Mayo Clinic reports.

Legumes: most notably lentils, chickpeas, and beans. It is recommended to combine it with vegetables and consume between 60 to 80 grams per day. Furthermore, they should be left to soak for 12 hours before cooking to soften the grains.

Seeds: Flax, chia, sesame, and poppy seeds are the most popular. It can be consumed in infusions or in savory and sweet preparations. To activate its properties and increase nutrients, it is recommended to soak it in water for 15 to 20 minutes. Experts suggest taking one or two teaspoons daily.

Yogurt: This food is produced by fermenting milk with various live bacteria. It may contain a single strain of microorganisms or a mixture of several microorganisms. Other similar products include sauerkraut, kombucha, and kimchi.

Venderola mentions risk factors that affect the microorganism, such as excessive use of antibiotics, anti-inflammatories and laxatives, which should be avoided as much as possible, because they eliminate all bacteria, including the good ones. Hasbani points out that sugar, white flour, alcohol, fats, and excess proteins of animal origin can also harm microbes.