Healthy Eating = Healthy Gut!

Thursday, 14 de November de 2019 - 11:28

Read the article by our Nutritionists Denise Mendes and Vânia Soares!

 

Most of the cells in our immune system live in the gut. Therefore, maintaining a healthy bowel helps to boost your immunity, decrease inflammation, manage emotional states, and maintain proper weight.

 

The gut microbiota, also called gut flora, is the group of bacteria that live in the gut that contribute to the occurrence of various processes such as food digestion and monitoring the development of microorganisms that cause disease.

Alteration of the intestinal microbiota may cause flatulence, heartburn, bloating, abdominal pain and/or intestinal loss of control, causing constipation and/or diarrhoea.

Recent studies have linked alteration of the intestinal microbiota, not only to an increase in chronic low-grade inflammation, and so to insulin resistance and obesity, but also to depression, anxiety and skin disease.

 

The main factors contributing to an intestinal microbiota imbalance are:

- Unbalanced diet rich in fats, sugars and processed foods (biscuits, fizzy drinks, pizzas, pastries);

- Consumption of alcoholic beverages;

- Smoking;

- Prolonged use of some drugs such as metformin, antipsychotics and gastric protectors such as omeprazole, pantoprazole, esomeprazole;

- Taking antibiotics;

- Changes in bowel function;

- And stress that increases cortisol production by favouring the growth of pathogenic bacteria.

 

How to improve your intestinal health?

- Eat slowly and chew food properly, thus facilitating the entire digestive process;

- Have an adequate supply of liquids, namely water. Ingest approximately 1.5 litres of water per day. In addition to contributing to the proper intestinal functioning, it facilitates the elimination of toxins;

- Eat at least 5 meals throughout the day;

- Increase the intake of foods rich in fibre such as legumes (beans, beans, broad beans, peas) and vegetables in salads, soups, and baked foods;

- Eat up to 3 pieces of fruit a day;

- Choose whole grains such as oats or bran, brown bread, brown rice, whole grain pasta;

- Avoid or moderately drink alcoholic beverages;

- Have a varied diet to diversify the intestinal microbiota;

- Sleep well and reduce stress by practicing meditation, mindfulness and/or yoga.

 

We know that 70% of the cells in our immune system live in the gut, so maintaining a healthy gut helps not only to increase immunity, but also to decrease inflammation, manage emotional states and maintain proper weight.

 

Your Holon Nutritionist will customize your diet to your lifestyle.

We're here to help improve your overall health, and in particular, the health of your gut!