The 8 Golden Rules of Intestinal Welfare
Like a barometer, the intestine reacts to the different emotions that pass through us. In order not to thwart him and let him carry out his small activities in peace, it is better to take the lead.
Our digestive system is a high sensitive. Sensitive to what he is used to eating and drink, but also to our habits of life, to the unwelcome guests who cross it and even to our emotions.
Be aware that the intestine harbors some 100,000 billion bacteria, spread over more than a thousand species! 200 million neurons line it, and about 80% of our immune system is located there.
1. Balanced and Diversified Eating
By dint of being read and heard, this advice may end up tired. It is, however, the cornerstone of the digestive system and the safest guarantor of its proper functioning, as well as the least “industrial” feed.
“Digestive and intestinal diseases are clearly less frequent in countries where we consume few processed products, most of which are too fatty, too sweet, too salty,” recalls Dr. Laurent Peyrin-Biroulet, hepato-gastroenterologist.
2. Take your time at the table
“Ideally, the meal should be at least 30 minutes, ” says Florence Foucault, dietitian nutritionist. By slowly eating and mastizing foods, the secretion of the enzymes necessary for their degradation is optimized, their assimilation is facilitated, thus relieving the work of the whole digestive chain, including the small intestine and the colon. ”
3. Watch for fiber intake
It is indeed on them that the internal harmony rests:
The insoluble fibers increasing the volume of the food bolus and effecting a mechanical action on the transit;
The soluble fibers having a role both regulating transit and prebiotics, that is to say, that they correctly nourish the good bacteria in our intestine and thus promote their multiplication.
Where to find them? Most fiber foods contain about as much soluble as insoluble, but some have a dominant:
Insoluble fiber: complete cereal products, fruits, and vegetables with edible peel (fig, tomato, zucchini, pepper, radish …), salad, celery, cauliflower, legumes, dried fruits.
(Apple, pear, quince, berry, grape, orange, peach, grapefruit) moreover, inulin (chicory, onion, garlic, leek, garlic, asparagus, artichoke, Jerusalem artichoke, Salsify, endive).
How much? “According to the recommendations, we should consume between 25 and 30 grams of fiber per day, including 50% insoluble and 50% soluble,” says the dietician.
however, these markers can be adjusted according to the state of intestinal health: constipation, irritable bowel syndrome … and in case of isolated bloating, it is preferable to reduce the hard fibers (raw vegetables, salad) or very fermentable (fatty foods Inulin, apple, legumes, cabbage, melon, watermelon, cucumber, kiwi,
A typical example of balancing its daily consumption:
If the intestine is fine: 1 apple, 1 fig, one pear, 200 g green beans, 200 g carrots and 100 g bread.
If it has a tendency to bloat: 1 pear, one orange, one banana, 200 g of leek white and 200 g of peeled and seeded zucchini, 100 g of rye bread.
Read more: Constipation: eat fiber!
4. Limiting alcohol and coffee
“These drinks, especially alcohol, are very aggressive to the gastrointestinal mucosa,” recalls Florence Foucault. Moreover, even in the absence of symptoms, there comes a time when, by being “burned,” they risk rebel. ”
5. Protect yourself from salmonella
These bacteria are most often involved in foodborne illness.
In her book The Discrete Chore of the Gut , Giulia Enders recommends, in particular, favoring plastic cutting boards rather than wood , the cracks of which may be “nests” with pathogenic bacteria, and washing carefully with water Hot everything that has been in contact with raw meat or eggshell (cutting board, cook’s hands, cutlery, sponges …).
Other good advice: do not leave eggs or raw milk (mayonnaise, creams …) in the refrigerator until the last moment.
6. Use antibiotics only if necessary
“These medicines can profoundly alter our intestinal flora,” says Giulia Enders. They limit microbial diversity and can even affect the skills of our bacteria. ”
The message is clear: we only take it if the reason is justified (so not for a simple cold!), Respecting the prescribed duration and, if they tend to cause diarrhea, associating the probiotic yeast Saccharomyces Boulardii , whose efficacy has been demonstrated in this indication (e.g., Ultra-Yeast, 200 mg/day from the start of treatment and continuing five to six days after completion).
7. Stay “cool.”
The intestine is a sort of barometer of our emotions. As Dr. Jacqueline Warnet points out:
” Dissatisfaction, anger, impatience, to mention just a few of our common feelings, and in general any activity experienced as stressful, have an influence on him. ”
8. Do not take the habit of restraining yourself
“This reflex can, in the long run, ultimately demotivate the internal sphincter and eventually cause chronic constipation,” warns Dr. Warnet.