2024-05-11 08:03:00
Do you want to take care of your gut flora, but don’t know where to start?
According to Dr. Tesimys, a renowned gastroenterologist, reveals the traps we must avoid falling into. Follow the guide for a healthy microbiota!
1. Focus only on dietary supplements (70% of the French use them)
While probiotics and other supplements can be beneficial, they are in no way a substitute for a healthy, balanced diet. “A nutritional supplement cannot make up for a poor diet,” warns Dr. Testimys. Start by focusing on foods that are rich in fiber and a variety of foods. Grants will complement, not replace.
Did you know ? Only 5% of the French consume enough fiber every day. However, the recommendations are at least 30 g per day for good transport. Fiber is mainly found in fruit, vegetables, legumes and whole grains. Don’t hesitate to include some at every meal!
In addition, some dietary supplements may interact with medications or have side effects. It is therefore important to talk to your doctor before you start. Better to focus on a diet naturally rich in prebiotics and probiotics.
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2. Follow restrictive diets (1 in 5 French have already followed a diet)
Removing entire food groups, such as carbohydrates or dairy products, means depriving your microbiota of some of its essential nutrients. “Microbes need a varied buffet to function well,” explains the specialist. Limit restrictions and vary your diet.
The Mediterranean diet, rich in fruit, vegetables, whole grains and good fats, is considered one of the best for gut health. A Spanish study showed that it increased the diversity of the microbiota by 7%. It is also one of the most sustainable diets in the long term.
Instead of banning food, learn to choose quality. Prefer whole grains to refined, fermented dairy products such as yogurt or kefir, and varied protein sources (vegetable and animal). Moderation is the key!
3. Misinterpretation of bloating (affects 20 to 30% of the population)
Do you get bloated following eating legumes? This is not necessarily a sign that they should be removed. “These foods are often the ones we need the most,” emphasizes Dr. Testimys. If the microbiota is not used to it, bloating can occur while it adapts. The solution: gradually reintroduce these healthy foods, in small amounts.
Legumes such as lentils or chickpeas are champions of prebiotics, fibers that feed good bacteria. Consuming 100 g of legumes per day will reduce the risk of colon cancer by 35%. They are also rich in vegetable proteins, minerals and vitamins.
To make them easier to digest, remember to soak them well before cooking. You can also mix them to make hummus or soups. Gradually introduce them into your diet, your flora will thank you!
In summary, Dr Testimys recommends a diet rich in fibre, fermented foods and varied plants. Enough to maximize the diversity of your gut microbiome, the key to good digestive health.
Also remember to chew well, take time to eat calmly and drink enough water.
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