Prunes and dried fruits are, in general, the perfect fuel for a healthy intestine which is the place were billions of microorganisms are hosted among which we find the “good bacteria”.

From scientific researches we know, in fact, that these fruits offer many benefits for the intestinal microbiota. Its regular consumption can enrich the presence of beneficial bacteria for the intestine, like the ones from the Lachnospiraceae family that help keeping the intestinal barrier and reduce the inflammatory markers in the organism.

According to a study from the University of Pennsylvania published by the “Food and Function” magazine, eating prunes can be especially good for post menopause women, who suffer changes in their intestinal microbiota. It is shown an important enrichment of a group of bacteria associated to their capacity to reduce inflammatory markers in the organism; they are aids in keeping the integrity of the intestinal barrier. It also helps keep an adequate fecal microbiota which is a symbol of good intestinal health.

The intestinal microbiota is a fundamental allied of the human organism; it plays key roles in digestion, immune system, protection against pathogens and regulation of the nervous system. Its balance is essential for keeping good health and preventing various diseases.

Laura Romano, a nutrition graduate from the University of Buenos Aires (UBA) with post grade studies in clinical nutrition says that prunes are beneficial for its dietary fiber and as an antioxidant among other benefits. Regarding the fiber, she says that there are carbohydrates in plants that can not be digested by the human intestine but they can be used by the intestinal microorganisms. The fiber delays the absorption of carbohydrates avoiding blood glucose peaks. In this way this fruit helps in the digestion of food, absorbs nutrients and supports the immune system.

Moreover, prunes are an excellent source of dietary fiber, approximately 6.1 grams per 100 grams of fruit; this helps the digestive health and prevents constipation.

A previous study, published by Journal of Nutritional Biochemistry (2016) evaluated the effects of prunes in the intestinal microbiota and in the prevention of colon cancer in rats. The investigators found that the consumption of prunes helped the growth of beneficial bacteria such as Bacteroidetes and Firmicutes and diminished potentially pathogen bacteria. This was associated with a reduction in colon damage markers.

Going a little bit back in time, another study in humans, published in Alimentary Pharmacology & Therapeutics (2011), showed that eating prunes improves stool frequency and consistency in people with moderate constipation thanks to its fiber and sorbitol contents.

 

Pursuing a good intestinal microbiota

Also known as intestinal flora, intestinal microbiota is the set of microorganisms that live in our digestive tract and play essential roles for human health. Among their main benefits these stand out:

 

  1. Metabolic roles: the microbiota helps the digestion of non-digestible foods, such as fibers, through fermentation producing short chain fatty acids that intestinal cells use as sources of energy.
  2. Development and balance of the immune system: it contributes to the development and balance of the immune system, controlling the growth and functioning of intestinal cells.
  3. Barrier effect: it protects against pathogen microorganisms competing for nutrients and space and producing antimicrobial substances that inhibit their growth.
  4. Influence in the nervous system: the intestinal microbiota is involved in the regulation of the nervous system; it influences the state of mind and behavior. This has led to call it the “second brain”.

 

In short, along with the consumption of prunes and dried fruit to promote a healthy microbiota it is recommended a diet rich in fiber from fruits, vegetables and legumes, the inclusion of fermented foods, exercising regularly, managing stress properly and a correct hydration.

A healthy intestine means a healthier person; add prunes to your diet TODAY!!!

 

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