5 healthy habits for the intestine, this feeding expert divides

Bowel healthHow your digestive system breaks food, absorbing nutrients, and eliminating waste – modern. But the matter is based on science because research has shown that keeping your intestine in good health is not only related to Improving the immune system But to The best mental health. This is because inside your intestine lies the intestine microbiome, consisting of trillions of microorganisms including bacteria, viruses and fungi – and a balanced microbium presence can help regulate blood sugar, support digestion, and promote the immune system.

While people publish frequently on social media about The importance of bowel health And the supernatural Reducing bloating and “Healing your intestine,” What will actually support your digestive health is not always clear. That is why we turned into a nutritionist and Professor King Colydge in London in epidemics Tim SpitWho spent a large part of his research on the intestinal microbium.

To find out if your intestine is healthy, he says luck, Spector suggests obtaining the intestinal microbium test from your health care provider, which will measure the percentage of good bacteria to bad bacteria. The absence of regular bowel movements or the experience of frequent bloating and stomach burning after eating can be indicators on the unhealthy intestine ( The American Digestive Agency Association He says that going three times a week to three times a day is normal. People with chronic diseases such as obesity and Diabetic Spector also adds that there are problems with their intestine health.

What you eat is likely to be the best reflection of what is happening in your intestine. He says, “Come a honest look at your diet,” he says. If you often eat meat and foods that are very prepared, it is likely that these microbiometers are unhealthy – even if you do not have any symptoms.

“Not everyone has symptoms. Not everyone knows that they have problems,” he says.

Here, he shares the five simple habits that he regularly abides to maintain the health of his intestine.

Eating 30 different plants per week

Yes, 30 a lot! But Spector is a Great supporter From consumption a Various diet One of the plants, which he says is a key to a healthy intestine microbiom. This is because eating a variety of plants will not only feed the high intestinal microbi Fiber Spector says the content you need bacteria you need to prosper, but it will also provide a group of fiber sources that keep the intestine well.

For guidelines on how to find many plant foods, go to the dietitian Megan Rossi, who I promoted the idea of 30 plants per week In her book How to eat more plants and I love your blindness. Recommended choosing what you call super Six: whole grains (such as quinoa, rolling oats, whole grain bread), nuts and seeds, vegetables, fruits, beans, legumes, herbs and spices (such as cumin, cinnamon, and fruits turmeric).

It also eats “rainbow“

Within this diversity of plants, Special tries to get a set of shapes on its plate. Foods that extend the color spectrum such as wild grapes, cherries, leafy vegetables, cocoa and herbs, says Spector, rich in polyphenols – gum compounds are Anti -inflammatory And offered to Increase bowel health Microbes also like to feed on them.

It consumes at least three shares of fermented foods daily

during Fermentation The process, and foods like pickles cabbage, cimachi, milk, and infidels grow bacteria that are beneficial to our intestine – that is why Spittor eats them daily.

“I think we reduced us (fermented foods) and assaulted the impact of the commercial Probiotics“He says luck.

Spector tries to combine fermented foods naturally into its meals. This can seem to toss the kimchi into a salad, put the cabbage pickle on a sandwich, to replace the Frâiche cream with kefir or yogurt, or eat a snack on pickles and cheese, he says.

“You don’t have to get a lot of (fermented foods) in you. But small quantities have a regular effect on your immune system,” says Spector.

Stop eating at night

Every night, Spector is sure to give his intestine a break. This does not mean any night eating or eating a snack, allowing microbes to “clean” the intestine to help maintain the lining of the strong intestine – the inner surface of the intestine that works as a barrier, allowing food and water in the bloodstream while preventing toxins and bacteria between the bloodstream and the digestive system.

Spector says that your intestine has a “daytime team” and “night team” of microbes, which are mainly in line with our daily rhythms ( nature The inner hour). “The day rests the microbes when the food stops, then the night team comes out,” he explains. “I got this night cleaning team that comes out. If you break this, if you continue to eat during the night, these men do not get a chance to clean your intestine.”

Spector says that the “cleaning” that the “debris” that other microbes did not eat during the day. If you continue to eat, the microbes during the day will continue to work, he says. “We have a biological rhythm and microbes developed with that.”

It avoids very processed foods

Very treated foodsIt is often packed, low in fiber, high sugar, saturated and salt fats-known as increased inflammation in the body. Chronic inflammation is one of the biggest risk factors for cancer, according to National Institute of CancerInflammatory intestine can lead to unpleasant symptoms such as diarrhea, gas, bloating and abdominal pain.

Previous studies It has also shown that a very heavy diet not only increases the risk and growth of colon and rectal cancer, but also plays a role in other diseases, including Alzheimer’s, diabetes and cardiovascular conditions.

Spector is away from the most processed foods there, such as bottled snacks and grains, to allow his friendly diet to help Reducing inflammation– But it will regularly Indulgence In some dark chocolate.

“Avoid the worst criminals and you can reduce inflammation,” he says.

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