When maintaining a diet that contains all the nutrients the body needs, it is important to note, all types of food and some that can help maintain healthy organs which is part of the digestive system.

Everyone is different when it comes to dietary needs, but there are certain types of food that can help the intestines work properly, so keep these tips in mind.

eat vegetables

According to the BBC, Vegetables such as artichokes, lettuce, tarragon, leeks, onions, garlic and asparagus are especially beneficial for the microbiota.

“There are thousands of hundreds of species (microbes) in our gut that are responsible for our health,” explains Tim Spector, Professor of Genetic Epidemiology at King’s College London, England, and director of the British Gut project. English”).

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Eat foods that contain fiber

According to the US Centers for Disease Control and Prevention, “Dietary fiber adds bulk to meals and will make you feel fuller more quickly, helping you control your weight. Helps digestion and prevents constipation. It is recommended to add it little by little to food; increasing fiber intake too quickly can lead to gas and colic,” explain the experts.

Eat foods with probiotics

foods with probiotics such as yogurt, cooked cheese and vegetables such as fermented cabbage, They contain good microbes for the body. Its main function is to contribute to the development of the intestinal flora.

According to David Perlmutter, neurologist and co-author brain and intestines (“Brain and gut”), “consumption of prebiotics and probiotics improve gut health and preventing inflammation, through repairable microbiome changes.”

Similarly, neurologists recommend probiotic types, such as Lactobacillus plantarumfor its “proven effectiveness in intestinal wall permeabilization”.

According to Consejo Superior de Investigaciones Científicas, this lactobacillus is an important industrial species found in the fermentation of various foods, such as olives, eggplants, capers, cabbage, sausages, cheese and grapes.

Prefer extra virgin oil

If possible, choose to consume quality extra virgin oil, because it contains a high amount of polyphenols, beneficial for microbes in the body.

Extra virgin olive oil, especially cold extracted, has about 30 polyphenols that act as antioxidants, which reduce inflammation and helps reduce the effects of aging, especially in the heart and brain,” said Spector.

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Avoid fast food

Spector in his book Diet Myths: The real science behind what we eat (“Diet Myths: The Real Science Behind What We Eat”), explained that the most damaging bacteria in the gut is what is called junk food.

He was able to verify this through an experiment he conducted with the help of his son Tom, in which the young man ate fast food from a famous restaurant for 10 days.

The result is that microbiome diversity is reduced by up to 40%, replacing “good” bacteria with ones that cause inflammation.

Therefore, the professor of Genetic Epidemiology advises to avoid this type of food, which eliminates “good” bacteria and increases “bad” bacteria, because these types of products generally contain a lot of processed ingredients.

For more information on how to help your gut health, consult your doctor or nutritionist, who will provide better advice, according to your specific needs.

How does the gut really work?

LUZ CORAL ANGELA DOMINGUEZ

DIGITAL SCOPE WRITING

TIME

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