Daily and varied consumption of fruit has a fundamental effect on the general health of the body. Vitamins, minerals, fiber and antioxidants play an important role in the proper functioning of various organs. This time, the Column Claudia Meireles went in search of fruits popular in Brazil recognized as important allies of the intestine — considered by academia to be the “second brain”, due to its complex neural network of the digestive system.
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In an interview with Column Claudia Meirelesnutritionist Sabina Donadelli detailed how diet is responsible for strengthening the action of the organs in favor of well-being.
Mental and gut health are closely linked to diet
In the case of the intestine, she explains that around 90% of serotonin – known as the “happy hormone” – is produced by the organ and therefore requires special care.
“Other important compounds for the body that influence mood, immunity, nutrient absorption, weight and even sleep quality are the result of its proper functioning. Fortunately, there is no need to think about expensive probiotics,” explains Sabina Donadelli. According to the expert, there is a simple, affordable and delicious solution: fresh fruit.
A nutritionist selects the seven best fruits for the intestine and against bloating
In the list prepared by Sabina Donadelli, papaya is at the top of the fruits recognized as intestinal allies. The great advantage of the food is the rich presence of papain, an enzyme that facilitates the digestion of proteins and reduces the feeling of heaviness after meals. “A slice of papaya in the morning can be transformative for those who suffer from chronic constipation,” reinforces Sabina Donadalli.
Papaya is known to relax the intestines and is a natural remedy for constipation.
Plum
Champion of fiber and sorbitol, plum is known for its laxative effects. The expert emphasizes that daily consumption of the fruit is capable of increasing fecal volume and fluidifying intestinal transit.
“Many people turn to plums as a last alternative, when they should include them more frequently. Consistency is the key,” emphasizes Sabina Donadelli.
In addition to their mild laxative effect, attributed to sorbitol, fiber and phenolic compounds, dried plums also contribute to bone health.
Orange
Orange is also part of the list of fruits beneficial for the “second brain” of the body. Sabina, however, reiterates the need to consume foods containing marc. “Insoluble fiber increases fecal volume and stimulates peristaltic movements. If you force them, you lose a large part of their benefit,” advises the nutritionist.
Oranges are rich in fiber and antioxidants
Pear
The oval-shaped fruit with a sweet flavor surprises with its “magical” action on the body. According to Sabina, pears are rich in pectin, a soluble fiber that forms a gel in the intestine, capable of improving intestinal lubrication and reducing dry stools.
Pear contains soluble fiber which turns into gel in the intestine
Pineapple
A natural source of bromelain, an enzyme that helps digestion, pineapple is excellent after meat, barbecues or fatty dishes. It reduces gas and the feeling of congestion, thus facilitating intestinal transit.
Eating pineapple before bed can improve digestion and promote sleep
Fishing
Peach, a seasonal fruit in December, has also gained a special place. The nutritionist explains that the presence of soluble fiber, water and antioxidants promotes intestinal transit, prevents fecal dryness and, in addition, contributes to more radiant skin.
“Peach hydrates the body from the inside. It helps the intestine function more easily. It is a fruit that is favorable for sluggish intestines, especially in summer, when we lose a lot of fluid,” explains Sabina.
Peach is a superfood, according to a nutritionist
Kiwi
Kiwi plays a special role for the organ due to its supply of actinidin, an enzyme that helps with protein digestion, as well as soluble fiber important for the microbiome. According to Sabina, the fruit is ideal for those who experience a bloated stomach after larger meals.
Among the benefits of kiwi are fighting constipation and helping to satisfy your appetite.
fig
When we think of natural probiotics, figs take center stage. For Sabina, it is the ideal food for the good bacteria in the intestine.
“Whether dried or fresh, fruits improve intestinal transit and quickly increase fecal volume. Few foods nourish the intestine as well as figs. They nourish the microbiota and promote intestinal balance,” guarantees Sabina Donadelli.
Figs have properties that help improve digestion
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