These are the best superfoods for your gut

1. Jerusalem artichoke, green bananas and yogurt every day ... that might take some getting used to. But it is good for your gut bacteria, and therefore for your health.

1. When you get flatulence after a dish of hash, you suddenly realize again that you have an intestinal flora. â € Gut floraâ € ™ is actually an outdated word. The one to two kilos of microbes in the intestines are now called microbiome or microbiota. Scientists have become very interested in intestinal contents in recent years, because guess what? The bacteria composition in your intestines says a lot about your health. And not just whether you have constipation or flatulence, or whether you can absorb vitamins well. The microbiome also plays a role in the development of diseases such as diabetes or depression. Good microbes seem to make you slim, healthy and happy. Great promises, so scientists are busy figuring everything out properly. What is certain is that by eating smart you can make your microbiome healthier. These are the best superfoods for your gut.

2. When you get flatulence after a dish of hash, you suddenly realize you have an intestinal flora. â € Gut floraâ € ™ is actually an outdated word. The one to two kilos of microbes in the intestines are now called microbiome or microbiota. Scientists have become very interested in intestinal contents in recent years, because guess what? The bacteria composition in your intestines says a lot about your health. And not just whether you have constipation or flatulence, or whether you can absorb vitamins well. The microbiome also plays a role in the development of diseases such as diabetes or depression. Good microbes seem to make you slim, healthy and happy. Good promises, so scientists are busy figuring everything out properly. What is certain is that by eating smart you can make your microbiome healthier. These are the best gut superfoods.

Onions, leeks and garlic

1. Inulin is found in many vegetables, but onions, leeks and garlic contain a lot of this dietary fiber. It is a form of â € iotprebioticsâ € ™: food for intestinal bacteria. Especially â € ˜goodâ € ™ bacteria feast on it and it actually pushes back the pathogenic bacteria Clostridium perfringens. It is a fiber that our intestines cannot break down because we lack the necessary enzyme, but our bacteria can. Inulin also prevents constipation and stimulates the absorption of calcium in the intestines - which in turn ensures healthier bones.

2. Inulin is found in many vegetables, but onions, leeks and garlic contain an extra amount of this dietary fiber. It is a form of â € prebioticsâ € ™: food for intestinal bacteria. Especially â € ˜goodâ € ™ bacteria feast on it and it actually pushes back the pathogenic bacteria Clostridium perfringens. It is a fiber that our intestines cannot break down because we lack the necessary enzyme, but our bacteria can. Inulin also prevents constipation and stimulates the absorption of calcium in the intestines â € “which in turn ensures healthier bones.

Apple

1. Your gut bacteria love apples, because this fruit contains all kinds of chemicals that stimulate them. With the danger of being only interesting for chemists, we just call them: butyrate and pectin grow good bacteria. And the polyphenols in apples are a real treat for our gut dwellers.

Barley

1. Another superfood for your gut: the old grain barley. It tastes nutty and goes well with a stew. Barley contains beta-glucans. These are dietary fibers that stimulate the growth of the good bacteria. As an added bonus, beta-glucans bind the 'bad' LDL cholesterol, reducing the amount of it absorbed into the blood. [! 157646 => 1130 = 5!] Jerusalem artichoke

2. Another superfood for your gut: the old grain barley. It tastes nutty and goes well with a stew. Barley contains beta-glucans. These are dietary fibers that stimulate the growth of the good bacteria. As an added bonus, beta-glucans bind the 'bad' LDL cholesterol, so that less of it is absorbed into the blood.

Jerusalem artichoke

1. The king of inulin among vegetables is the Jerusalem artichoke. This tuber has a slightly sweet taste and is very rich in fiber. 70 percent of that fiber consists of inulin. A disadvantage: if you are going to eat Jerusalem artichoke it is better to open a window because this vegetable is known for the flatulence it causes.

2. The king of inulin among vegetables is Jerusalem artichoke. This tuber has a slightly sweet taste and is very rich in fiber. 70 percent of that fiber consists of inulin. A disadvantage: if you are going to eat Jerusalem artichoke it is better to open a window because this vegetable is known for the flatulence it causes.

Green banana

1. A nice ripe banana contains many vitamins and minerals, but also a lot of sugar. If you want to please your gut, don't go for a yellow banana but a green, unripe banana. It tastes a bit raw and bitter, but it benefits your gut bacteria. Unripe banana contains a lot of â € resistant starchâ € ™, which is why the good bacteria in the colon grow.

2. A nice ripe banana contains many vitamins and minerals, but also a lot of sugar. If you want to please your gut, don't go for a yellow banana but a green, unripe banana. It tastes a bit raw and bitter, but it benefits your gut bacteria. Unripe banana contains a lot of â € resistant starchâ € ™, which grows the good bacteria in the colon.

Yesterday's macaroni

1. Surprisingly, if you leave leftover macaroni overnight after a meal, it's even healthier the next day. Especially if you reheat it. That's because more resistant starch has been formed.

Linseed

1. You can put these shiny brown seeds on top of the yogurt, bread a fish with them or grill them and sprinkle on a salad. Linseed is rich in fiber that makes gut bacteria mouth water. Those who eat linseed spend less time in the toilet, because it helps against constipation.

2. You can put these shiny brown seeds on top of the yogurt, bread a fish with them or roast them and sprinkle on a salad. Flaxseed is rich in fiber that makes gut bacteria mouth water. Those who eat linseed spend less time in the toilet, because it helps against constipation.

Yogurt

1. Good bacteria can be grown by eating prebiotics such as Jerusalem artichoke and green bananas. You can also take them directly; then you are talking about â € ˜ probiotics â € ™. Choose food with many live bacteria in it. That is not that difficult at all. For example, just take a serving of homemade 'living' yogurt. This is full of the lactobaccillus bacteria. Search for 'make your own yogurt' on the internet and you'll find lots of tips to get you started. Or look it up in the book Het slimmedarmendiet (see box).

Cheese

1. French cheese that is so soft that it almost runs off the cheese platter can really supplement your gut bacteria, which make many good friends with it. Not every cheese contains live bacteria. For example, cheese spread or processed cheese no longer contains culture. In fresh feta often yes, as in raw milk Gouda cheeses.

Sauerkraut

1. A traditional dish that has been doing us good for years. Sauerkraut is fermented white cabbage, rich in lactic acid bacteria that are a true addition to your microbiome. Choose fresh sauerkraut, otherwise it will be pasteurized and nothing will grow in it.

Cocoa

1. We are not talking about a thick slice of milk chocolate full of sugar and fat, but about cocoa in itself. Cocoa is amazingly healthy for us. It is full of polyphenols that stimulate the Akkermansia bacteria. This is a special inhabitant of our intestines. It helps against obesity and strengthens the intestinal wall. Eating more dark chocolate is therefore a good idea. Or sometimes fast for a day, because that also stimulates the Akkermansia bacteria.