Intestinal health is directly affected by the foods we eat and the way we live. A well-functioning digestive system has been proven to improve the overall health of the body, restore self-confidence and energy in everyday life. And all this is achievable with very small changes in the daily menu, without exhausting diets and break-up regimes.
A diet high in fiber and rich in whole grains, vegetables, legumes and fruits can undoubtedly improve intestinal health.
Proven menu that contains more fiber helps to move food more easily through the digestive tract and chases constipation. This style of behavior around the table can stop unpleasant conditions such as diverticulitis, hemorrhoids and irritable bowel syndrome. It also helps maintain a healthy weight.
However, it is very important that the fiber in the daily menu is soluble and insoluble, because they support the work of the digestive tract in different ways. Good sources of insoluble fiber, also known as roughage, are wheat bran, vegetables and whole grains, and soluble sources are oat bran, nuts, seeds and legumes.
It is necessary to limit foods high in fat, as fatty foods tend to slow down the digestive process. And this leads to unpleasant constipation.
Of course, the solution is not to completely exclude fatty foods, but to combine their smaller amounts in an appropriate way - with foods high in fiber.
Dose of protein
To maintain good intestinal health, it is necessary to include lean meats in the menu. Protein is an essential part of a healthy diet, so skinless poultry, lean pork or fish must be present in the diet.
The idea of more probiotic foods in the daily menu is not new. Probiotics are the same type of healthy bacteria naturally present in the digestive tract that help the body recover after taking antibiotics, following a poor diet or a daily dose of stress.
Nutritionists say probiotics can boost nutrient absorption, help break down lactose, strengthen the immune system and even help treat irritable bowel syndrome. The best and most affordable daily source of probiotics on our market is yogurt.
This advice from nutritionists is quite popular and proven over time. Sometimes eating at the same hours, five times a day, is a real challenge for active workers, but it's worth a try.
A glass of water, please
Hydration. This is the great secret of good intestinal health. Especially when there are more foods rich in fiber in the daily menu.
Fiber "sucks" water into the colon to create softer stools, allowing them to pass more easily. Therefore, water consumption should be increased.
No bad habits
Limiting harmful habits such as smoking, excessive alcohol and caffeine consumption are key to the health of the whole body.
Regular exercise supports the work of the gastrointestinal tract and has been proven to prevent unpleasant constipation. Sport is key, but it is important to do it at least three times a week.
The stomach is the first to react to stress and tension. Too much stress can make the digestive system work at a fast pace, so it is important for everyone, for themselves, to find a way to exclude from the busy everyday life. Yoga, movies, reading favorite books, walking ...