1. Foods rich in fiber

Dietary fiber is something that you should actively take into your daily diet to avoid getting sick.
Dietary fiber can add bulk to the stool, which can stimulate the bowels and help move stool through the digestive tract, so it is a valuable ingredient to improve your intestinal environment

There are two types of dietary fiber: insoluble dietary fiber that is difficult to dissolve in water, and water-soluble dietary fiber that is easily soluble in water. It is good to balance these two types of dietary fiber.

Insoluble dietary fiber absorbs water in the abdomen, increases the bulk of the stool, and promoting the peristaltic movement of the intestine.

Foods rich in insoluble dietary fiber: Burdock root (Gobo), Sweet potato, Beans, Brown rice, Haiga mai (Shortgrain Rice), and Gokoku mai (Five Grain Rice)

Water-soluble dietary fiber attracts water and turns to gel during digestion. It has the function of increasing the moisture in stool and make it easier to discharge. It also acts as a feed for good bacteria and helps regulate the intestinal environment.

Foods rich in water-soluble dietary fiber: Okra, Natto (fermented soybeans), Satoimo (Japanese Taro), Nameko mushroom, Soba (buckwheat noodles), and Carrots.

2. Fermented foods

Fermented foods are rich in lactic acid bacteria. As you know, more than 200 kinds and 500 trillion intestinal bacteria inhabit the intestine, which is called "intestinal flora".

E.g. : Cheese, Natto(fermented soybeans), Kimchi (Korean fermented cabbage with salt and strong spices), Miso (fermented soybeans paste), Pickles, and Yogurt.

People with longevity naturally incorporate these fermented foods into their daily lives traditionally in many countries.

Currently in Japan, amid the Covid-19 crisis, more people consume Natto regularly to boost their immune system. Natto is traditionally well known to protect against many bacterial pathogens in Japan, and many believe that it may help fight against viral infections.

I started eating Natto, Burdock root (Gobo), Haiga mai (Shortgrain Rice) with Gokoku mai (Five Grain Rice), and Miso soup with assorted organic vegetables daily since this April during the lockdown. I ate meals twice a day, 7 AM and 4 PM. After 5 months, my bowel movement became more regular and my gut has been working better than ever. I used to have IBS which caused digestive problems like cramping, bloating; and diarrhea, constipation, or both. Now I have none of those symptoms. Additionally, I have lost 18 pounds ( 8 kilograms ) naturally!! But you have to be careful not too excessive eating of Rice if you are a Diabetic & Pre-Diabetic patient.

Miso soup with various organic vegetables