Health: Take care of your belly!

How old you get, what your skin looks like and how sensitive you are to allergies: these are matters that are largely determined in your stomach by intestinal bacteria.

Especially the elderly among us need to take extra care of their intestinal bacteria. As we get older, the composition of the intestinal flora changes, so the number of good bacteria decreases and we become more susceptible to diseases and infections.

Gut bacteria not only help you digest our food, create vitamins our bodies can't make and fight off harmful bacteria from the outside. Gut bacteria also ensure a well-functioning immune system. If there is an attack, for example by a virus, they help the body to set up the defense.

Wealth diseases

Lack of bacterial diversity in our gut plays a role in conditions such as obesity and type 2 diabetes, which are often referred to as "wealth diseases." To ensure a healthy intestinal flora, you should:

• Get enough vegetable dietary fiber: vegetables, fruit and nuts
• Drink enough water
• And get enough sleep

Problems with the intestines

Many people sometimes suffer from their intestines, for example a bloated feeling or constipation. This can be the result of, among other things, too slow intestinal activity, an unbalanced intestinal flora (wrong diet) or an increased permeability of the intestinal wall.

A slow bowel movement can lead to constipation and bloating. It is usually the result of poor diet or lack of exercise. In any case, it is certain that a varied, fiber-rich diet, sufficient drinking and exercise can prevent constipation.

Fibers are important because they stimulate intestinal activity and are food for good bacteria. A distinction is made between soluble and insoluble fiber. The soluble fiber is broken down in the large intestine by bacteria. They serve as a source of nutrition for good intestinal bacteria and for the intestinal cells themselves. Soluble fiber occurs naturally in vegetables, fruits and grains. They ensure that pathogenic intestinal bacteria are less likely to develop and contribute to a good immune system.

Insoluble dietary fiber is not broken down and remains intact. They can absorb moisture and increase the volume of the stool, thereby promoting good bowel movements.

Aging and your intestinal flora

The intestinal flora can become unbalanced for various reasons. This is also known as 'dysbiosis'. The use of drugs such as antibiotics is a well-known example, but diet and age are also known to be important factors. For example, the percentage of bifidobacteria decreases significantly with age. Recent research shows that the percentage of bifidobacteria in the intestinal flora in the elderly is about 1%, while in adults this is still about 3% to 6% of the total intestinal flora! The lower amount of bifidobacteria ensures that there is room for unfavorable bacteria and fungi. The immune system is compromised, making the elderly more susceptible to disease.

Vegetables, fruits and nuts

As we wrote in the previous articles about the importance of eating vegetables, fruit and nuts, this aspect also comes back when it comes to the health of your stomach and especially your intestines. Fiber is very important for the proper functioning of your intestines.

Insoluble fibers are mainly found in fruit and vegetables, but also in wholemeal products, bran, potatoes, brown rice, legumes, nuts and seeds. The recommended amount of fiber for adults is 30 to 40 grams per day. If you are going to eat extra fiber, it is necessary to drink enough water. If you don't drink enough, fiber can actually make constipation worse.

Sources: www.darmgezondheid.nl – www.nu.nl/goede-zorg-darmbacterien-essentiaal-gezondheid