What is “eating well” according to a nutritionist?
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We seem to be hearing more and more talk about microbiota and its impact on our health. In fact, recent scientific studies have linked it to several health issues such as, obesity, cardiovascular disease, inflammation, depression, and diabetes. Although there is still a lot to learn on the subject, there is no doubt of the importance it plays in maintaining good health.
Microbiota (or intestinal flora or gastrointestinal microbiota) is the complex community of microorganisms that live in our digestive tract. Its individual composition is determined by several factors, namely the transfer of bacteria from mother to child and genetics. However, diet plays a major role in microbial diversity.
Include more vegetables, fruits, whole grains and legumes in your diet.
Bacteria loves fiber! And here’s a bonus : your caloric intake can decrease by 10% by consuming 14 additional grams of fiber per day.
Prebiotics are food fibers that nourish the probiotic bacteria in your gut. We can consume 5 to 8 gram portion of prebiotics by eating two cups of leafy greens or a half a cup of legumes/beans per day. Other good sources of prebiotics are artichokes, leaks, onions, asparagus, bananas, flax seeds, whole wheat, oats and soy. Plus, polyphenols, which are packed with antioxidants, are also prebiotics. Polyphenols can be found in cranberries and in red wine when consumed in moderation.
Fermented or cultured foods include sauerkraut, kimchi, tempeh, miso, traditional soya sauce, kefir, and even kombucha (a fermented tea).Yogurt is also a source of probiotics.
Most Western populations tend to consume high-fat diets of poor nutritional quality which has been associated with microbial imbalance that can produce an inflammatory response. It is also recommended to avoid consuming highly processed foods and artificial sweeteners. On the other hand, the moderate consumption of fish (omega-3) and fermented dairy products (kefir, yogurt or cheese) is associated with microbial diversity.
Consuming a large quantity of high-fat foods will increase the body’s resistance to insulin. It is recommended to favour healthy fats, such as nuts/seeds and avocados.
Antibiotics destroy all bacteria, good and bad. Therefore, their overuse compromises their efficiency, disturbs the intestinal flora, increases the risk of obesity and promotes the development of drug-resistant bacteria.
In closing, we should avoid excessive cleanliness and spend more time in nature. A healthier lifestyle, where we manage stress, get regular exercise and get quality sleep, will also support a healthy intestinal microbiota.
7 Recommendations for a Healthy Intestinal Microbiota is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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