Foods that contribute to proper intestinal function and health

Proper intestinal function is essential for overall well-being and health. The intestine plays a significant role in the optimal operation of the human organism, as it hosts trillions of microorganisms, including bacteria and other life forms, which are responsible, among other things, for balancing digestion, supporting the immune system, regulating body weight, and also influencing mood, psychological processes, and emotions. This intelligent and complex ecosystem, also known as the gut microbiome, is of utmost importance and must remain healthy and balanced.

The role of nutrition in gut health

When an imbalance in gut bacteria occurs, extensive effects on both physical and mental health may manifest. Poor gut health and digestion issues often lead to constipation, diarrhea, increased gas, bloating, flatulence, and heartburn. Although these symptoms are typically transient and cause no reason for major concern, they may be responsible for significant discomfort and disruptions in daily life and activities.

Nutrition serves as the daily key to maintaining, improving, and strengthening gut health. To ensure proper gastrointestinal function, incorporate the following food groups into your diet:

Fatty fish: Fatty fish such as salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids that have powerful anti-inflammatory properties, helping reduce inflammation associated with intestinal issues, as well as contributing to overall gut health. It is recommended to consume fatty fish at least twice a week.

Olive oil: Extra virgin olive oil is packed with polyphenols and antioxidants. It also contains oleic acid, a monounsaturated fatty acid that helps reduce inflammation markers and improve gut health. Use it daily in salads or cooked meals, as well as a substitute for less healthy fats.

Fiber – Fruits & vegetables: Fruits and vegetables are rich in vitamins, minerals, and dietary fiber, all of which boost intestinal health. All kinds of berries, such as blueberries, blackberries, and strawberries, are particularly beneficial thanks to their high content in anthocyanins, which have antioxidant and anti-inflammatory properties. For sure, all fruits and vegetables that can be consumed with their skin, as well as leafy greens, such as cabbage or spinach, are also beneficial.

Probiotics & Fermented foods: Probiotics are bacteria that play a vital role in gut health. They can be found in foods like yogurt, kefir, sauerkraut, etc. These food options help balance the gut microbiome, reducing inflammation and strengthening the immune system. In fact, their regular consumption can contribute to better digestion and nutrient absorption.

Nuts & seeds: Nuts, such as almonds, walnuts, and sunflower seeds, are rich in healthy fats and antioxidants. For example, walnuts are high in omega-3 fatty acids, while chia seeds and flaxseeds offer fiber that promotes gut health. The daily consumption of a small number of nuts can have a positive impact on health.

Green tea: Green tea contains polyphenols and catechins, known for their antioxidant and anti-inflammatory properties. Regular consumption can help reduce inflammation in the body and protect the gut. It is recommended to drink 1-2 cups a day for maximum benefits.

In conclusion, by following a balanced diet and incorporating healthy habits into your daily routine -such as avoiding processed foods, sugar, and trans fats, exercising regularly, drinking plenty of water, and reducing stress- you will manage to support your body and promote the proper functioning of your gut!