Improve gut flora and eliminate belly fat

Benefits of a healthy gut flora

Many facets of modern life such as high stress levels, too little sleep, eating processed and high-sugar foods, alcohol and antibiotics can damage our gut flora or microbiome - bacteria, microbes, fungi and viruses that live in our digestive track. The gut flora plays an important role in nutrient and mineral absorption, synthesis of enzymes, vitamins and amino acids, which help our body with just about every process, including:

  • digesting your food,
  • thinking clearly,
  • strengthening your immune system,
  • keeping your body lean and strong, and
  • maintaining general health and well-being.

To keep our gut flora healthy and eliminate belly fat, we should eat wholesome foods that contain fibers, probiotics and prebiotics as explained in the next section.

Belly fat causes a shift in the lower back - the source of severe back pain.

Natural high-fiber foods

Some of the fiber found in some plant foods ends up in your colon, where it feeds friendly gut bacteria. This helps to move food through your gut, which it's crucial when it comes to eliminate toxins regularly. Fiber promotes weight loss, lower blood sugar levels, fight constipation and elimination of belly fat.

The recommended daily intake of fiber is about 2 and 3 cups. To meet your daily fiber needs, consider the following foods:

  • Legumes are a rich source of healthy fibers and protein. One cup of cooked lentils, chickpeas, split peas, green beans, or navy beans, can provide half of your daily fiber.
  • Raspberries and blackberries are highly nutritious with a very strong flavor. They're loaded with vitamin C and manganese.
  • Apples are among the tastiest and most satisfying fruits you can eat. They are also relatively high in fiber.
  • Almonds are very high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium.
  • Quinoa is a cereal loaded with many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants, to name a few.
  • Sweet potato is very high in beta carotene, B vitamins, and various minerals. A medium-sized boiled sweet potato (without skin) has 3.8 grams of fiber.
  • Broccoli is high in protein and loaded with vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
  • Beetroots are root vegetables that's high in various important nutrients, such as folate, iron, copper, manganese, and potassium.
  • Carrots are root vegetable high in vitamin K, vitamin B6, magnesium, and beta carotene, an antioxidant that gets turned into vitamin A in your body.
  • Barley, bran, and bulgur are good sources of fiber.
  • Dark chocolate is high in nutrients and one of the most antioxidant- and nutrient-rich foods on the planet. Make sure that has a cocoa content of 70-95% or higher and avoid added sugar.
  • Asparagus is a great source of vitamins, minerals, and essential proteins. The mineral that are stored in it include iron, calcium, phosphorus, magnesium, manganese, zinc, selenium, and potassium.

Broccoli and asparagus are high in fiber that feeds beneficial bacteria in a gut flora.

Natural probiotics and lean proteins

Some microorganisms that are created through fermentation are probiotics or "good bacteria" that keep your body healthy and working well. Probiotics help eliminate bad bacteria, that cause infections and diseases. Eating a well-balanced diet rich in fiber every day helps to keep the number of good bacteria at proper levels. Foods containing probiotics and lean proteins can restore healthy gut flora for eliminating belly fat and boosting your energy and immune system. Good food choices option include:

  • Yogurt: Homemade yogurt is an excellent source of probiotics that are good for the gut and can help ease lactose intolerance. Homemade yogurt contains beneficial bacteria, which help to break down some sugars-such as lactose-making them easier to digest.
  • Kefir: Homemade kefir is high in nutrients and probiotics and very beneficial for digestion, gut health and bone health. Made of fermented milk, kefir is traditionally made using cow's milk or goat's milk. It is made by adding to milk the kefir grains that are like colonies of yeast.
  • Apple cider vinegar: Organic apple cider vinegar contains amino acids and antioxidants which offer health benefits, such weight loss, reducing cholesterol, lowering blood sugar levels and improved digestion. It consists of strands of proteins, enzymes, and friendly bacteria.
  • Aged cheese: Chedda, gouda and gruyere.
  • Lean proteins: Chicken, turkey, fish and beef boost your metabolism and prevent loss of muscle mass.
  • Eggs: Together, the yolk and the whites are rich sources of protein selenium, vitamin D, B6, B12 and minerals such as copper, iron and zinc.

Lean protein with lost of veggies and some healthy carb will keep your gut flora balanced.

Natural prebiotics food

Some plant fibers are designed to support your digestion and immunity. Known as prebiotics, these fibers are necessary in order for probiotic bacteria to grow. These substances come from types of carbs (mostly fiber) that humans can't digest. Although they are available as dietary supplements, prebiotic from wholefoods may be all that you need to obtain their proposed health benefits. Some prebiotics are naturally found in a wide variety of foods such as:

  • Vegetables and Fruit: Asparagus, bananas, garlic, leeks and onions.
  • Grains: Barley, oats and wheat.
  • Legumes: Chickpeas, lentils and red kidney beans.
  • Nuts: Almonds, pecans and walnuts.

Lean protein every day boosts your energy and metabolism

Things that harm your gut flora

Without further ado, here are the main lifestyle factors that harm your gut flora:

  • Eating refined carbohydrates
  • Living a sedentary routine
  • Smoking cigarette
  • Using antibiotic
  • Drinking alcohol and caffeine
  • Lark of diverse range of foods
  • Drinking sweetened fruit drinks
  • Eating red marbled meats
  • Eating processed food and fried foods
  • Sugar-free candies and gums
  • Drinking sodas and sugary drinks.

Living a healthy lifestyle including regular physical activity, low stress and a variety of whole foods is the best way to ensure a healthy gut flora and the elimination of belly fat.

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