Intestinal problems can be very persistent and annoying. Nutritionist and guest blogger Anita Mulderij helps you to take steps in the right diet.
Anita: What you eat can have a big impact on your gut. Track down the so-called 'culprits' in your diet and replace them with good, healthy alternatives. Your gut will thank you forever and it can make a huge difference in how you feel.
Foods to Avoid
Foods that are better left off the menu are all foods that make you sick, cause you to be overweight or drain you of energy. It may sound a bit strange, but you may be unknowingly eating more than you think. Be warned:many processed foods do not have all the ingredients on the packaging.
Good idea to cut back on sugar The biggest culprit of all is sugar. And not only refined sugars, but also artificial sweeteners or so-called 'healthy' alternatives such as coconut sugar. Any form of too much sugar is bad for your gut health. Research has shown that too much sugar causes an imbalance in your gut health. Fungi also grow well on sugar, giving bad bacteria the opportunity to grow. Anyone who thinks to avoid sugar as much as possible would do well not to forget sweetened and alcoholic refreshments. A glass of cola or a beer contains a hefty amount of sugar without you noticing it.
Choosing natural, unprocessed foods as much as possible is the most important step in the right direction.
1. Menu for a healthy intestinal flora
What is the best food to eat if you want to get your intestines optimally healthy again? Think healthy fats (like avocado), high-fiber, low-glycemic carbs like leafy greens, slow carbs like sweet potatoes and pumpkin, hypoallergenic proteins like rice and chia seeds, and lean proteins, including free-range chicken, wild-caught fish, and grass-fed meats. /P>
2. Prebiotics
They are sometimes forgotten, but prebiotics are also an important part of a healthy intestinal flora. Prebiotics stimulate the growth of certain bacteria in the large intestine, which keep disease-causing bacteria at bay. Prebiotics include chickpeas and raw garlic, onions and spring onions.
3. Probiotics Fermented foods contain living organisms (probiotics) that enrich the intestinal flora and keep it healthy. Greek yogurt, sauerkraut, kombucha, tempeh and kefir are fermented and therefore good to regularly add to your diet if you have intestinal problems.'
Diet for Irritable Bowel Syndrome
In Irritable Bowel Syndrome, the FODMAP-restricted diet could provide relief for many patients. More information can be found on the website.
More tips for a beautiful and healthy body? Visit JasperAlblas.nl for free nutritional tips and delicious healthy recipes.
Text:Anita Mulderij | Image:Shutterstock
