Health studies confirm that the state of the “gut microbiome”, which helps digest the foods that people eat, to provide energy to the body and absorb nutrients, is linked to the development of chronic and serious diseases, and therefore it is necessary to obtain healthy and balanced food, according to a report by the website “Health Central“Medical.
Kyle Staller, director of the Digestive Motility Laboratory at Massachusetts General Hospital in Boston, and official spokesman for the American Gastroenterology Association, believes that “the balance of bacteria in the intestine helps digest food and protect against inflammation and infection.”
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“A healthy microbiome in the gut may contribute to a strong immune system and reduce the risk of developing some diseases, such as obesity, diabetes, and heart disease,” Staller noted.
The best gut-healthy foods
“There is no single food that provides the answer to gut health,” says Staller, so the key is to eat a balanced diet with a variety of fruits, vegetables, whole grains, and lean protein.
He continues: “These foods provide essential nutrients, fiber and enzymes to support the digestive process.”
Some types of food to pay special attention to include:
Foods rich in fiber
According to nutritionist Kara Bernstein, “fiber is a broom that cleans the intestines of harmful substances,” noting that there are two types of these fibers.
The first type is soluble fiber (found in nuts, beans, and fruits), which increases the volume of stool, while the second type is insoluble fiber (found in whole grains and many vegetables), which turns into a gel-like substance, which helps reduce Cholesterol and blood sugar levels.
According to a study published in the journal “JAMA Network Open” issued by the American Medical Association, following a diet rich in fiber helps prevent inflammation and constipation.
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Doctors recommend that women eat at least 25 grams of fiber daily, while that amount reaches 38 grams for men.
To get good amounts of fiber, nutrition experts recommend eating some foods such as:
Lentils (15.5 grams per cup, cooked) Green peas (9 grams per cup) Raspberries (8 grams per cup) Whole-wheat pasta (6 grams per cup, cooked) Pears (5.5 grams per medium sized fruit) Broccoli (5 grams per cup ) Oatmeal (5 grams per cooked cup) Whole wheat bread (2 grams per medium slice) Fermented foods…and gut health
Fermented foods, such as yogurt, contain good probiotic bacteria, according to nutritionist Dolores Woods, noting that this contributes to a healthy microbiome in the intestine.
A study published in the scientific journal Cell found that eating a diet rich in fermented foods increases the diversity of gut bacteria – a sign of gut health – which contributes to reducing inflammation.
Among fermented foods:
Kefir yogurt drink, Kimchi (a traditional Korean food), Kombucha, which is a tea made of known beneficial types of bacteria and yeasts. Miso, which is a type of Japanese spice prepared from fermenting soy, rice, or barley, with salt and Aspergillus oryzae (a fungus used in making Japanese food), and the most famous Types made from soy. Sauerkraut Plain Yogurt Prebiotic Foods
Prebiotics are foods that gut microbes feed on, so eating them helps the “good” bacteria (i.e. probiotics) to thrive.
These foods help improve intestinal health, as Woods says they are “rich in fiber.”
There are many prebiotic supplements available, but whole foods are a better choice, because they contain other vitamins and minerals, including vegetables, fruits, and grains: artichokes, bananas, beans, garlic, and oats.
Foods rich in prebiotic and probiotic fiber are called symbiotic food groups and have great benefits. Such combinations can be made by mixing oats with yogurt or sauerkraut with beans.
If you cannot mix, eating prebiotics and probiotics separately can do the same job, according to Woods.
Anti-inflammatory foods
Woods explains that inflammation in the digestive system may cause stomach pain, and some annoying and harmful symptoms such as bloating, constipation, and cramping.
Over time, chronic inflammation may lead to more serious conditions, such as an increased risk of heart disease, according to the National Institutes of Health.
According to research in the journal Nutrients, “eating a Mediterranean-style diet, rich in fruits, vegetables, whole grains, and olive oil, may increase the amount of healthy strains of bacteria that produce beneficial fatty acids, and reduce levels of harmful bacteria in the body.”
The most important of these anti-inflammatory foods are: berries, some types of fish, leafy vegetables, nuts, olives, and olive oil.
The worst foods for gut health
While the right foods can keep your digestive system running smoothly, others slow digestion and disrupt the balance of bacteria, which can lead to digestive problems, such as bloating, gas, cramping, and nausea, says Dr. Staller.
Nutritionist Kara Bernstein believes that some foods may also lead to the growth of “bad” bacteria in the intestines, and this can disrupt the balance of the microbiome, a condition called “intestinal dysbiosis,” which in turn creates inflammation and contributes to weight gain. to avoid:
Sugary foods
“A diet high in sugar leads to inflammation in the body, including in the digestive system,” Woods says.
Research shows that eating too much sugar leads to an imbalance of bacteria in the microbiome, which may impair the function of the protective gut barrier.
A study in the journal Frontiers in Nutrition found that a high-sugar diet increases the risk of developing inflammatory bowel disease (Crohn’s disease) by 90 percent.
Fried foods
These foods take longer to digest, which can lead to constipation and stomach pain.
Woods emphasizes that fried foods are also often high in saturated fat, which leads to increased inflammation in the human gut.
Processed foods
Processed foods, such as fast food, hot dogs and sweetened breakfast cereals, are typically high in saturated fat, sugar and preservatives, which raise the level of harmful bacteria in the microbiome, according to a study published in the journal Nutrients.
Excessive drinking of alcohol
In this regard, Staller says: “Large amounts of alcohol may irritate the digestive system in some people.” Alcohol may also increase inflammation and cause harmful changes in the microbiome, according to a study published in the journal Alcohol Research.
2023-09-19 11:39:40
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