The End of year celebrations They usually turn around plenty of tablesintense flavors and traditional recipes high in saturated fats, sugar and processed meats.
In this context the Gut health It is often ignored, even though it plays a central role in overall well-being. According to scientific findings, Christmas eating habits can lead to this alter the balance of the digestive system in a few days.
A report from the nutrition expert Sam Rice from The Telegraph warned that this type of diet typical of the holidays favors adverse changes in the gut microbiome in just one week.
The expert proposed a concrete and accessible strategy: Increase the presence of fiber-rich foods in the Christmas pantry to cushion the effects of excess without giving up the classic dishes of the season.
Fiber fulfills various essential functions in the body. According to the analysis published by British media stimulates intestinal transitas it provides volume and promotes bowel movements.
It also serves as a nutrient for beneficial bacteria.which contributes to more efficient digestion. During the fermentation process it allows the production of short-chain fatty acids (SCFAs)Compounds that strengthen the intestinal lining and provide additional protection.
In addition, Rice emphasized the recommendations of the British National Health Service (NHS) and the World Health Organization (WHO): Consume between 25 and 30 grams of fiber dailya goal that is often neglected in holiday meals when certain foods are not included.
Products featured include: Chickpeasan inexpensive option that is easy to add to various preparations. Rice noted a review published in 2024 Regular consumption of chickpeas with lower risk of digestive tract diseases such as irritable bowel syndrome, colon cancer and ulcerative colitis.
Its soluble fiber acts as a prebioticFeeding beneficial gut bacteria. For this reason, the nutritionist recommended it as an effective way to enrich leftover-based Christmas dishes, including chicken stews or curries.
The Quinoa It also occupies a central place. This whole grain provides fiber and also contains the nine essential amino acids, making it a complete proteina rare feature in foods of plant origin.
Be versatility It makes it easier to incorporate into soups or lighter hot dishes, an option intended to balance out menus with predominantly heavier preparations.
In this context, the nutritionist Beth Czerwony from Cleveland Clinic supports a greater intake of fiber in the diet, promotes intestinal transit and helps to alleviate complaints such as: constipation and the swelling.
Czerwony pointed out that replacing low-fiber options like white rice or refined grains with quinoa can help better gut health.
The Canned lentils They offer a combination of fiber and protein that promotes intestinal function. The expert explained that they contain a large proportion insoluble fiberresponsible for the “volume effect”: an effect that gives mass and softness to the chair, facilitates its movement in the intestines.
This is particularly useful at Christmas when the constipation It usually occurs as a result of a sudden change in diet.
The mixed seeds They represent one of the easiest ways to add fiber to your diet. The expert highlighted its ease of use in salads, soups, eggs and vegetarian dishes as well as its contribution Texture and saturation.
Roasted and stored for frequent use, they allow enriching traditional dishes without significantly altering the original recipes.
The red beans They are also part of the list of recommended foods. A study conducted in 2024 cited by The Telegraphcame to the conclusion Its consumption promotes the growth of healthy intestinal bacteria, reduces harmful microorganisms and stimulates the production of SCFAs..
Their nutritional profile makes them a versatile ingredient in both classic dishes and in preparations with leftover turkey or meat.
After all, that’s it Appointments Complete the selection. Although it is a common food at parties and is high in sugar, it is Fiber intake reduces the glycemic indexwhich reduces the impact on blood sugar.
Gillian CulbertsonNutritionist Cleveland Clinic, emphasized that consuming fiber from fruits such as dates is associated with broader, even better, benefits Cardiovascular healthLevels of cholesterol lower, greater control over the Body weight and a lower risk Type 2 diabetes, Colon cancer And Heart disease.
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