More and more people in Spain have digestive disorders linked to microbiota imbalancesomething we don’t always think about. A good microbiota is essential for good digestive health.
This is why it is important to do everything in our power to keep it healthy and diet is a fundamental part of this. Through the the foods we select We can strengthen the microorganisms that form it, making us feel better, but also healthier in general, because this also influences the immune system.
The ideal diet to take care of the microbiota
A healthy lifestyle This is the key to a healthy microbiota, a sedentary lifestyle is never recommended and this case is no exception, in addition to trying to exercise regularly, the consumption of alcohol and tobacco, sugary soft drinks or ultra-processed foods is also not a good idea. Reducing stress levels is also one of the things we should do to take care of our microbiota. In addition to all this, it is also important to take care of our diet.
“There is no optimal or universal diet for your microbiota, but if there was “It would be quite similar to the Mediterranean diet.”explains doctor and nutrition expert Sebastián La Rosa. “Abundant in plants, especially those rich in polyphenols and antioxidants, with a moderate consumption of fish, shellfish and poultry, and low in red meat. Its balance makes it one of the most beneficial for intestinal health.”
The professional’s proposal is a slightly modified Mediterranean diet To get the results you’re looking for, a healthy microbiota. “Your microbiota can improve and repair itself with consistency and good food choices,” he explains, which does not depend on age, every moment is good to change habits that do not benefit us for others that suit us better.
“This adapted version favors olive oil, fermented foods, mushrooms and legumes. It also recommends goat, sheep or buffalo dairy products, with a “a protein that is gentler on the intestine than that of cow”.
Signs that your microbiota may be altered
Taking care of our microbiota is very important, because it helps digest food, produce vitamins and regulate metabolism, It also plays an important role in the immune systembecause it defends the body against pathogens. We are not always aware that our microbiota is altered, but certain signs can become a red flag that informs us that something is wrong and that this could be the case.
There may be alterations in the microbiota if we frequently have the feeling of having a swollen stomacheven when you haven’t eaten too much, even if you feel constant fatigue, even after having had a good rest, it is also common to have difficulty concentrating or mental fog. To have very slow digestion, bad breath or gas This can be another sign, as well as skin problems, like acne or dermatitis. In addition, it is very common for it to manifest itself by digestive problems, such as diarrhea or constipationthat more and more foods make us feel bad.
All of these symptoms may indicate an altered microbiota, but consult a specialist This will be the best way to check if this is the case and if we need to change some of our eating habits to feel better.
References
Del Campo-Moreno, R., Alarcón-Cavero, T., D’Auria, G., Delgado-Palacio, S., and Ferrer-Martínez, M. (2017). The microbiota in human health: characterization and transfer techniques. Infectious diseases and clinical microbiology, 36(4), 241-245. https://doi.org/10.1016/j.eimc.2017.02.007