How can I make my intestine healthy? Golden rules of digestive health

Heather Campbell
 min read

How can I make my intestine healthy?

How can I make my intestine healthy? Golden rules of digestive healthTake your time at the table, eat a balanced diet with plenty of fiber, try to limit stress, and if you need to go to the bathroom, go.

Like a barometer, the intestine reacts to the different emotions that run through us.

To avoid upsetting it and let it carry out its work in peace, it is better to take the lead.

How can I make my intestine healthy? Introduction

Our digestive system is very sensitive.

Not just to what we eat and drink, but also to our lifestyle habits, and even to our emotions.

Consider that the intestine is home to billions of bacteria, divided into over a thousand species!

Millions of neurons line it and about 75% of our immune system is located there.

How can I make my intestine healthy? Tips for intestinal well-being

Protect yourself against salmonella

Food illnesses most often involve these bacteria.

You should choose plastic cutting boards rather than wood, whose cracks can be nests for pathogenic bacteria.

You should wash everything that has been in contact with raw meat or egg shells thoroughly in hot water.

That includes cutting board, cook’s hands, cutlery, and any other utensil or material.

Another good tip is to take egg-based or raw milk-based foods (mayonnaise, creams, etc.) out of the refrigerator only at the last minute.

Don’t hold it in

This bad habit can, in the long run, completely de-motivate the internal sphincter and end up causing chronic constipation.

Stay comfortable and stress-free

The intestine is a kind of barometer of our emotions.

Dissatisfaction, anger, impatience, and in general any activity experienced as stressful, has an influence on our gut.

How your mood can affect your digestive balance

When you are nervous, stress affects digestion.

Namely, your digestion is accelerated because your body produces chemicals that influence your nervous system.

The natural balance of your digestive system is disrupted by this, causing your body to absorb less fluids than usual and loose stools.

The stress then causes a temporary diarrhea attack.

Take your time at the table

Ideally, a meal should take at least 25 minutes.

By eating slowly and chewing well, we optimize the secretion of the enzymes necessary for the breakdown of food.

It also facilitates their absorption, thus relieving the work of the whole digestive chain, including the small intestine and the colon.

RelatedWhat are the benefits of eating slower and regularly?

Watch your fiber intake

It is indeed on the fibers that the intestinal harmony is based:

  • Insoluble fibers increase the volume of the food bowl and impact the transit.
  • Soluble fibers have both a transit regulating and prebiotic role.
  • They specifically feed the good bacteria in our intestine and thus promote their multiplication.

Where to find fiber to eat?

Most fiber foods contain about equal amounts of soluble and insoluble fiber, but some have a dominant fiber content.

Insoluble fiber foods:

  • legumes
  • fruits and vegetables with edible skin (fig, tomato, zucchini, bell pepper, radish…)
  • cauliflower
  • salad
  • dry fruits
  • celery
  • whole grain products, etc.

Soluble fiber foods:

  • foods rich in inulin (endive, chicory, garlic, leek, artichoke, onion, Jerusalem artichoke, salsify, asparagus).
  • rye
  • foods rich in pectin (orange, pear, grape, quince, berries, peach, grapefruit, apple)
  • oats
  • barley

How much fiber should I eat?

We should consume between 0.88 and 1.06 ounces of fiber per day, of which 50% is insoluble and 50% is soluble.

However, these benchmarks can be adjusted according to the state of intestinal health: Constipation, irritable bowel syndrome, etc.

And in case of isolated bloating, it is preferable to reduce hard fibers (raw vegetables, salad).

The same for very fermentable (foods rich in inulin, apple, legumes, cabbage, melon, watermelon, cucumber, kiwi, grapes, fig).

How can I have more fiber in my daily diet?

  • Add a few seeds to your fruit smoothies, bowls
  • Always start your meals with a small bowl of raw vegetables
  • Combine vegetables + starches in your plate (tomatoes + quinoa, peas and onions)
  • Eat whole grains instead of refined ones

Limit alcohol and coffee

These beverages, especially alcohol, are very aggressive to the gastrointestinal mucosa.

And even if there are no symptoms, there comes a time when they may rebel.

Eat a balanced and diversified diet

We understand that you can probably be tired of hearing the same thing over and over again.

However, it is the cornerstone of the digestive system and the best guarantee of its proper functioning.

It is also worth reminding that it is the less processed diet.

Digestive and intestinal diseases are clearly less frequent in countries where there is little consumption of processed products.

Most processed meals are too fatty, too sweet and too salty.

How can I make my intestine healthy? Conclusion

Don’t eat too quickly or on the go, include fiber in your diet, and practice a generally healthy lifestyle.

This post has given you a lot of practical tips, so all you have to do now is put them into practice!

Related: What antioxidants neutralize free radicals?

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More