Health professionals recommend a healthy and balanced diet for as long as possible; this in order to prevent diseases in the short, medium and long term. What you eat plays an important role in digestive health, specifically gut health.
The portal for health and medicine medlineplus Explain the role of the small intestine in the body. “The small intestine is the longest part of the digestive system (6 meters) and connects the stomach to the colon (large intestine) and bends many times to enter the abdomen. This intestine does most of the digestion; in addition, there are three areas: the duodenum, the ileum, and the jejunum”.
The most common problems that affect the small intestine are:
- Celiac disease.
- Crohn’s disease.
- Colon cancer.
- Intestinal obstruction.
- Irritable bowel syndrome.
On the other hand, “the large intestine is responsible for absorbing water from indigestible food residues. The ileocecal valve in the ileum (small intestine) passes material into the large intestine through the cecum. The material passes through the ascending, descending, transverse and sigmoid colon and finally into the rectum, which means that Through the large intestine, feces are expelled from the body.
The portal for health, beauty and personal care gastrolab mentions a meal plan that aims to promote a healthier diet for those who risk following it. The diet is also intended avoid foods and products that alter or damage the gut microbiotagenerating inflammation in some of the organs that make up the digestive system.
A diet to improve gut health
However, the feeding pattern suggested by the environment should be carried out for three consecutive days the person can extend this period of time. gastrolab mentions the functions of the microbiota and the importance of caring for it through a healthy and balanced diet.
“The gut microbiota consists of a set of microorganisms present in the gut that protect the digestive system from viruses and bacteria; It also performs certain functions such as synthesizing vitamins, regulating the immune system, generating serotonin, etc.
When a person does not eat healthily and excessively consumes foods rich in trans fats, saturated fats or high in sugar; this generates inflammation in the intestines and the main symptoms are: discomfort, heaviness, gas, constipation, diarrhea or constipation.
Foods to avoid
- Gluten: wheat, barley, rye, all kinds of bread and crackers.
- sugar: and anything that contains it in added form, that is, cakes, pastries, desserts, yogurts, soft drinks and industrialized drinks and juices.
- Avoid foods rich in saturated fat: processed meats and sausages.
- Fermenting vegetables: garlic, artichoke, celery, eggplant, broccoli, cauliflower, onion, Brussels sprouts, cabbage, cauliflower, escarole, asparagus, lettuce, beets and mushrooms.
In addition to avoiding these foods, it is advisable to have good habits, which include:
- Eat fresh produce and healthy fats: green and colorful leafy vegetables, fruits in their natural state, olive oil, nuts, seeds, oily fish and lean proteins (low in fat).
- stay hydrated: Health professionals recommend that an adult consume six to eight glasses of water per day, which is equivalent to two liters; “because much of the functions throughout the body depend on it, and of course the digestive system”
- Avoid irritating drinks: Like alcohol or caffeine, it is recommended to drink teas or infusions of natural origin instead.
- Get at least 8 hours of sleep: “Lack of sleep can have adverse effects on gut microbiota.”
- Doing exercises: It is recommended to do physical activity at least three times a week for 30 consecutive minutes. Doing some kind of sport has a positive effect on the microbiota.