When it comes to health, the first thing we think of is a strong heart or healthy lungs. However, we rarely worry about our digestive organs. Of course they are much less glamour-ish, and are often overlooked. Yet the intestinal system deserves our undivided attention, as it plays a central role in the balanced functioning of the entire body.
Do you want to feel good about yourself and feel energetic, motivated and light as a feather? We make no secret of it: to be in good health, you have to lifestyle and diet are healthy and balanced. Logically, you have to give your body what it needs to function properly, for example fibres, that are important to healthy intestines.
Take care of your intestines every day
Many people have issues with them digestion in bowel function. The most common symptomsthe sometimes have a significant impact on quality of lifeare abdominal pain, constipation, cramps, diarrhea, bloating, flatulence, etc.
For you intestines so taking care is essential, especially if you know that 70% of immune cells live in our gut and good gut health may be related to the health of nearly all other organs of the human body.
Fiber and probiotics, the allies for our health
Fibers are indispensable and form a source of nutrition for the good bacteria that live in our intestines and keep the intestinal flora in balance. Although fiber offers many benefits for our health, few people (only 16% of the Belgian population) manage to get enough fiber to meet the daily requirement. The amount of fiber you should eat throughout the day depends a lot on your gender, age, digestion and specific nutritional goals. In Belgium, health professionals recommend daily as an adult 25 to 30 grams of fiber to eat. On average, Belgians consume barely 72% of the recommended amounts.
Fibres offer a lot advantages. For example, they improve the quality and balance of the intestinal microbiome, reduce digestive problems such as constipation and diarrhoea, and ensure better regulation of blood sugar levels. They lower cholesterol levels, reduce diverticulosis (bulges in the intestine) and reduce the risk of colon cancer. In addition, they provide better saturation and thus help to maintain weight. Finally, they contribute to healthy teeth, as fibers promote long-term chewing and, thanks to their abrasive effect, help prevent cavities. Some fibers can regulate the absorption of nutrients such as glucose or cholesterol, thereby having a beneficial effect on blood sugar and blood fat levels.
With a diet that is too low in fiber, the bacteria of the microbiome attack the intestinal mucosa, affecting the density of the intestinal wall.
Increasing fiber intake was identified as a national nutritional priority in Belgium.
Foods that contain a lot of fiber are the fir tree, legumes, nuts and seedsand the most fruits and vegetables. To increase your daily fiber intake, there are a number of simple solutions. For example, you can replace refined grain products with whole grain products (replace white bread with brown bread, opt for whole-grain pasta and rice, etc.), eat more vegetables (at least 300 grams per day) and fruit (at least 250 grams per day), and finally learn to read the labeling to determine and compare the nutrients of certain products in the store. After all, some products are enriched with fiber and contribute to a daily balanced diet. A simple (and tasty) habit is to opt for one every now and then Activia–yoghurt with fiber, which increases fiber intake by about 2 grams. These yoghurts are available in different flavors and can be eaten as is or mixed with fruit. They are a source of fiber and contain billions of probiotics. They were made by the WHO defined as living micro-organisms that, in the right amount, have a positive effect on health. These live ferments in yogurt improve the lactose digestion of the product in people who have difficulty digesting lactose. In addition, they are central to maintaining the balance between good and bad bacteria.
And all that in one jar!
Scientific sources:
- Superior Health Council. Nutritional recommendations for Belgium – 2016. Brussels: SHC; 2016. Opinion No. 9285.
- Nubel nutrient table, 7th edition. internubel.be
- What is dietary fibre and is it beneficial ? EUFIC, 2020. eufic.org
This article was written in collaboration with Activia.
Read also :
These are Nanja Massy’s favorite home fragrances for every moment of the day
Mother-daughter hair talk with Kelly Pfaff and Shania Gooris
Monthly horoscope: your predictions for May 2023
2023-05-15 10:02:50
#improve #gut #health #daily #basis
