The fuel that sets the body in motion and makes it work properly. It will be essential to choose the right foods to bring to the table for the first meal of the day, especially in relation to any metabolic disorders or pathologies. For the health of the intestine, they are Four beneficial foods and some foods to avoid have been identified, as they can cause irritability, intolerance and bloating.
A cup of yogurt in the morning is very useful: this food, in fact, contains healthy bacteria, in particular Lactobacillus bulgaricus And Streptococcus thermophilus, benefits for the gut. These live bacteria, also known as probiotics, can have a positive effect on our health, particularly on the gastrointestinal system. When choosing yogurt, it is best to avoid variants sweetened with artificial sugars such as saccharin and sucralose, which can alter intestinal bacterial flora. Yogurt with a reduced glycemic content, and sweetened with stevia, is also not suitable.
Those suffering from intestinal disorders may prefer lactose-free yogurt, goat, kefir, more digestible and highly tolerable.
Oats
When it comes to gut health, oatmeal is one of the best foods to start the day in the healthiest way. Oats are a prebiotic food, which means they help feed probiotics, the good bacteria in our gut, as well as bananas, onions, garlic and beans. Oats have a unique fiber called beta-glucan, which has effects more distinct on gut microbial composition than other fibers. Oats are a recommended pre-workout breakfast food.
Smoothies and centrifuged
To make a smoothie that is good for breakfast and healthy for the gut, incorporate as many plant foods as possible (fruit, vegetables, beans, seeds, whole grains). When making a smoothie at home or buying it at the coffee shop or supermarket, it is advisable to check the ingredients, and avoid smoothies such as juices, frozen yogurt and sweetened milk because they are typically high in sugar.
Here are some good gut ingredients to add to smoothies:
- Flax seeds, which are rich in Omega 3. Omega 3 have a strong anti-inflammatory and emollient activity in general and in particular on the intestinal mucosa.
- Kiwis, are rich in vitamin C and promote intestinal transit, useful in case of constipation.
- Apples: they are very rich in pectin and prevent inflammation of the intestinal duct. The polyphenols contained in the peel repel the formation of inflammatory molecules.
Egg
When it comes to gut health, eggs may or may not be beneficial: if you suffer from intestinal problems such as irritable bowel syndrome (IBS), the most common functional gastrointestinal disorder, then you should proceed with caution because of the two. different symptoms with which it can occur: diarrhea and constipation.
If irritable bowel syndrome tends to lead to diarrhea, eggs can help regulate discharges, but if the opposite effect (constipation) occurs, the eggs could worsen intestinal transit.
highly processed is not only a problem for the kidneys, liver and heart, but also affects the intestines. According to the June 2020 guidelines published by the American Cancer Society, eat even a small amount of bacon, sausage or other highly processed red meat. work is linked to a higher risk of developing colorectal cancer.
Red meat also has a negative effect on intestinal flora: the iron found in red meat would lead to a "disruption of the mucus barrier function of our intestine.
Donuts and snacks
Avoid donuts or industrial snacks, fried and high in fat. These types of products are made with refined grains, added sugar, and are low in fiber.
If you follow a high-fat, low-fiber diet, you risk significantly increasing mucosal inflammation and negative changes in the microbiota, both of which are risk factors for cancer.
Waffles and refined cereals
Waffles and pancakes are traditionally made with refined grains, such as wheat and barley flours. These types of grains really have no real gut benefit, especially when compared to whole grains.
A clinical study published in the Journal of Clinical Nutrition in February 2017 it found that after six weeks, replacing whole grains with refined grains, there was an increase in stool weight and frequency, as well as modest positive effects on the intestinal flora.
Coffee, tea and chocolate
Coffee, tea and chocolate are the drinks with which you generally start the day. They are often part of breakfast and are accompanied by cereals. Well, these three drinks would not be beneficial for the intestine. The caffeine contained in coffee, as well as the theine in tea and the theobromine contained in chocolate (and more generally, in cocoa), are all substances that stimulate intestinal peristalsis, therefore they are to be avoided in case of irritable colon, colitis and diarrhea.
