Fibre-rich foods at a reduced
Säuerungsflora intestinal
This overview shows the essential relationships between the intestinal flora and diet on
. The practical tips and recipes are designed to facilitate the change in diet.
What is a normal intestinal flora?
The intestine, especially the large intestine, contains fulfill a large number of bacteria, the various tasks
. They protect us against infectious diseases and provide the intestinal mucosa by their metabolic products
important nutrients by breaking down undigested food components. Probably
they also slightly contribute to the vitamin supply. The microbes are in terms of their metabolism
, very flexible. They are directed largely to the substrate availability, ie, they metabolize
food components, which has not recovered in our digestive system, such as dietary fiber. In addition
they can feed themselves by cell debris, because the human intestinal mucosa is renewed
constantly and continuously secretes from dead cells.
Although the flora of each person individually is marked, were observed in extensive studies on large groups of subjects
certain regularities in the composition and the number of bacteria
areas. It is estimated that the human gut is home to about 500 different species of bacteria
. The total number of bacteria is estimated to be about 1012 per gram of stool, which is about one third of the
chair substance. The bacteria are known for their metabolic activity as
Säuerungskeime rot or bacteria. If the ratio of these bacterial groups are balanced
is, there is a slightly acidic environment in the gut. This can be checked by a pH-measurement in the stool sample
.
"influence of diet on the intestinal flora
Part of our food in the digestive system is divided into small fragments and the small intestine
released into the bloodstream. From there, the degradation products in the body
distributed and made available to the construction and energy metabolism available. It can not be digested mostly
everything that was eaten, especially not when it is lush
meals or indigestible food. So it reaches a certain amount of food consumed
unchanged the large intestine. There it is metabolized by the bacteria under
to other gases. The
get more undigested food components in the large intestine, are all the more gases
formed (mostly odorless carbon dioxide, hydrogen and methane and traces
odor-active substances). In a fat-and protein-rich diet, many
food residues enter the large intestine, which can be utilized by the rot bacteria flora. The
degradation products for the human organism is not only useless, they pollute the
liver, can cause some bloating, some are even considered carcinogenic.
If, however plenty of carbohydrates and dietary fiber consumed (in cereals, vegetables, fruit), is funded
the metabolic activity of the Säuerungsflora. Their degradation products promote
peristalsis, supply to the intestinal mucosa important nutrients that contribute to defense against pathogens and
provide a milieu in the intestine, which suppresses the growth of unwanted
rot bacteria. Due to a change in diet can affect the intestinal flora
within certain limits, so it makes sense to reduce it with a targeted diet
the nutrient supply for the rot bacteria and promote the growth of
Säuerungsflora.
"principle of action
diet low in fiber through a targeted exchange for fiber-rich foods of
Säuerungsflora is more food available in the gut be made. Unwanted rot bacteria
be displaced. While a complete mixed diet contains at least 30 grams of fiber per day
be for the fiber-rich foods at least 50 grams of fiber recommended per day.
fibers are plant nutrients that the human digestive enzymes
can not be digested. You get so close to unchanged in the intestine and can
entirely or at least be partially recovered by the intestinal bacteria. The degradation products
(short-chain fatty acids) stimulate intestinal activity and contribute to the acidification of the intestinal environment
. Dietary fiber, because of their physical properties as a filler and source materials
divided. In particular, fiber cereals have a very good swelling ability. The chair is
loose and voluminous.
"Fibre-rich foods at a glance
§ 5-6 meals a day
§ plenty of fluid
(> 2 liters a day, preferably mineral water, juice, juice, fruit and herbal tea)
§ 1-2 times daily whole-grain cereal
§ meals possible nuts, seeds, oil seeds, bran or flaxseed meal add
§ sweets with fresh or dried fruit
§ enhance plenty of vegetables and pulses (0.5-1 kg / day) §
plenty of fresh fruit (0.5-1 kg / day)
§ calcium-rich foods prefer
»Nutrition Tips: Much Calcium is in ...
§ some mineral waters (eg, St. Margaret and Elizabeth source Riet Auer
mineral water, Förstina bubble, Fortuna source, wild mountain spring, Luis wells)
§ Sesame, Amaranth , flax seed, hazelnuts, figs
§ soy products, chickpeas, white beans
§ garden and water cress, kale, fennel, broccoli, chard, spinach, leeks, celery
"How should the transition take place?
Since not everyone immediately tolerate a high-fiber diet should be changed the diet gradually and gently
be. Often, for example at the beginning of whole-grain bread is not tolerated, can cause bloating
. Start the first to try, new foods gradually.
Replace just to taste food from the left column against products from the
left column of the table, "rich in fiber and low fiber foods" from. Increase the levels of added
bran, seeds, etc. slowly up to the specified maximum amount.
"The principles of food conversion
§ gradual replacement of low increase in fiber by fiber foods
§ first vegetables and raw food share to 0.5-1 kg / day
§ in the bread meals gray or white bread increasingly by Graham or
§ wholemeal bread
§ supplements replace 15-50 g soaked in linseed meal, soaked
§ dried fruit, seeds, 15-40 g of sorbitol or 20-40 grams of milk sugar
§ from time to drink flakes cereal for breakfast
§ much (see above)
"rich in fiber and low fiber foods
foods fiber foods low in fiber foods
§ bread, pastries
§ other grain products
§ vegetables, salads and pulses
§ fruits, nuts, sweets
§ other
§ wholemeal bread and rolls,
Kleiegebäck, Crispbread,
Graham bread, wholemeal biscuits
and cake, oatmeal cookies,
Kleiezwieback, fruit bread,
soy bread and flour, meal cakes
§ Whole grain cereals, brown rice,
millet, buckwheat, amaranth,
quinoa, pasta
whole grains, cereals seedlings
§ Broccoli , corn, Brussels sprouts,
cabbage, carrots, Jerusalem artichokes,
artichokes, mushrooms,
peas, lentils, beans,
chickpeas, soybeans and
their sprouts, tofu (soybean product),
soy pasta,
leeks, potatoes, watercress,
red Pray
§
fresh and stewed fruits (especially quince, blueberries),
Passion fruit, dried fruit,
nuts
§ bran, shredded coconut,
oilseeds such as linseed,
sesame, sunflower seeds,
poppy), locust bean gum,
guar gum, pectin
§ white bread, rolls,
bread, light rye bread,
biscuits and cakes
from light-colored flour
§ polished rice, pasta
peeled from a light flour
§ lettuce, chicory,
cucumber, zucchini,
tomato and
eggplant, asparagus,
spinach, Chinese cabbage,
iceberg and field salad,
kohlrabi
§ fruit juices and - jellies,
pudding, puddings, sweets
§ foods of animal
origin such as eggs, meat,
fish Milch1) and Milchprodukte1)
1) Milk contains lactose
(milk sugar), which is difficult for some
people digest
and can develop then a dietary fiber effect
.
Avoid if possible, to the ingestion of wheat or oat bran. Prefer
fiber-rich foods such as whole grains, vegetables, legumes and fruits
In exceptional cases, be supportive water-soluble fiber, such as inulin consumed.
It should be taken to ensure adequate fluid intake.
"recipe examples
Winter cereals (1 serving)
unsulphured 4 tablespoons whole-grain oatmeal
1 tablespoon shredded flax
1 tsp raisins
150 g kefir
apple
orange
2 teaspoon honey
1 tablespoon unsweetened sea buckthorn juice
oatmeal, flax seed and raisins mix with the kefir. The apple core and the shell
Muesli rub. Orange peel into pieces and add. Season to taste with the honey and the
buckthorn juice.
whole wheat spaghetti with mushrooms (2 servings)
200 g wholemeal spaghetti in plenty of boiling water until al dente. 300 g fresh mushrooms clean and cut into slices and fry with
1 large onion in a little fat. With 1 tablespoon lemon juice, something
Vegetable broth, pepper and sesame round.
corn salad with vegetables (2 servings) 120 g
grains to taste 500 ml vegetable broth until soft. 200 g of vegetables
election clean, chop and add to the grains. From 2 - 3 tbsp sunflower oil, a little touch of red wine vinegar and mustard
a dressing, round off with garlic, pepper and chives.
Savoury Spreads: lentil puree
100 g red lentils under running water and wash with 200 ml of water and some savory
about a half hour and cook until soft. Per 1 / 2 tsp basil and oregano Finely chop and add to the
lenses. 1 / 4 teaspoon thyme, finely cut and also to add, with 1 small chilli pepper, finely chopped
, season 2 tbsp tomato paste, salt or herbal salt, cayenne pepper and garlic
.
soak Fast Fruit Spread
500 g dried apricots or prunes unsulphured with 100 ml of hot water overnight
the next morning puree, 1 pinch of cinnamon.
Swedish grain groats (Kruska)
25-30 g oat groats, wheat bran 15 g, 25-30 g of dried fruit (soaked) in plenty of water even
boil and season with cinnamon.
"A few more tips ...
§ Enjoy more time in between fruit, dry fruit or fruit slices and drink
Always plentiful.
§ Enjoy more time in between fruit, dry fruit or fruit slices and drink
Always plentiful.
§ Try new recipes for casseroles with grains and legumes (for example, spelled,
wheat, millet, lentils, etc.).
§ Provide plenty of exercise, which also brings the gut moving.
§ Access to laxatives in any case that promote constipation only.
Dr. Rainer Didier
specialist in general medicine
classical homeopathy, nutritional medicine, medical hypnosis
Nordhofstr. 173 32130 Enger
Tel: 05224-994677
Mobile: 0171-6173744
www.dieSanfteMedizin.de
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