Which is better:<\/strong> These are real probiotics<\/a>, which deliver bacteria directly to the intestine<\/strong>.<\/p>\n Actually:<\/strong> excess animal protein without sufficient fiber changes the microflora in the direction proteolytic bacteria<\/strong>, which secrete toxic metabolites. This is associated with intestinal inflammation, permeability syndrome, and decreased bacterial diversity<\/strong>.<\/p>\n Which is better:<\/strong> Actually:<\/strong> without prebiotics, probiotics do not take root<\/strong>. Intestinal bacteria, like any living organism, need food \u2013 and this soluble fiber<\/strong> and resistant starch<\/strong>.<\/p>\n Prebiotics<\/a>, that really work:<\/strong><\/p>\n Chicory, Jerusalem artichoke, onion, garlic<\/strong><\/p>\n<\/li>\n Cereals with shells (oats, buckwheat)<\/strong><\/p>\n<\/li>\n Cooled boiled rice, potatoes<\/strong><\/p>\n<\/li>\n Legumes: beans, chickpeas, lentils<\/strong><\/p>\n<\/li>\n<\/ul>\n They stimulate growth bifidobacteria, lactobacilli<\/strong>, and as a result \u2014 reducing inflammation, vitamin synthesis, mucosal protection<\/strong>.<\/p>\n Actually:<\/strong> Complete avoidance of fats harms the microflora. Unsaturated fats, especially omega-3s<\/strong>, have anti-inflammatory effects and have a positive effect on bacterial diversity<\/strong>.<\/p>\n The best sources of fat:<\/strong><\/p>\n Cold-pressed olive oil<\/strong><\/p>\n<\/li>\n Avocado, flax seeds, pumpkin seeds<\/strong><\/p>\n<\/li>\n Sea fish, nuts<\/strong><\/p>\n<\/li>\n<\/ul>\n They maintain the balance of intestinal flora and do not stimulate the growth of opportunistic bacteria, as it does refined fat or trans fats<\/strong>.<\/p>\n Actually:<\/strong> artificial sweeteners (aspartame, saccharin, sucralose)<\/strong> change the composition of the microflora, reduce the number beneficial bacteria<\/a> and increase the risk of insulin resistance<\/strong>. They don't feed the microbiome, they disrupt it.<\/p>\n Alternative:<\/strong><\/p>\n little fruits, dried fruits<\/strong><\/p>\n<\/li>\n apple fiber, baked apple puree<\/strong><\/p>\n<\/li>\n
\u2013 natural kefir or yogurt without sugar<\/strong> tagged \u201clive cultures\u201d
\u2013 homemade sauerkraut<\/strong>, kimchi<\/strong>, fermented baked milk<\/strong>, miso<\/strong>
\u2013 fermented vegetables<\/strong>, prepared without vinegar<\/p>\nMyth 2. Protein and meat are the basis of intestinal health<\/h2>\n
\u2013 meat \u2013 in moderate amount<\/strong>
\u2013 must accompany protein dishes vegetables, legumes, whole grains<\/strong>
\u2013 replace part of the animal protein with plant sources<\/strong> \u2013 lentils, beans, chickpeas<\/p>\n![\"Fermented](\"https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/05\/125-2.jpg\")
<\/p>\nMyth 3. Microflora only needs probiotics<\/h2>\n
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Myth 4. The less fat, the better for the microbiome<\/h2>\n
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Myth 5. Sugar-free sweets are safe for microflora<\/h2>\n
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