Recommendations for a diet to keep us away from diseases

Hippocrates already said: “a good diet will keep us away from diseases”

Taking this maxim into account, we can ask ourselves what to do to take care of our intestines. We all know the answer. Another thing is the will power we have to carry out the necessary changes and improve our diet and our way of life. And the answer is so old that Hippocrates, in the 5th century BC, said that food is part of the treatment and that with a good diet we would stay away from diseases.

The sedentary lifestyle of today’s society does not benefit our digestive tract at all. Playing sports, breathing fresh air, walking … is essential to survive the stress levels we are subjected to daily. And, of course, eliminate alcohol intake.

Do not consume processed or ultra-processed foods

If there is a matter on which the specialists are unanimous, it is the convenience of eliminating everything processed from our diet.

Healthy is everything that has not been manipulated by the industry because these types of products contain high doses of sugars, and if there is something leftover in our body, it is precisely sugars.

Legumes, vegetables, cereals, tubers, and fruits have to be the predominant ingredients in our daily diet.

If we also know how to cook these ingredients, something as basic, rich, and healthy as a potato, can become a superfood.

Potatoes, cereals, legumes, and rice, better baked … and cool before eating

They are fundamental foods for our diet, but it is essential to know how to cook them… and eat them. That is why it is recommended that products rich in starch (tubers, cereals, legumes, or rice) are cooked whenever possible in the oven. In addition, instead of eating them right after preparing them, it is recommended to put them in the refrigerator to cool down.

In this way, the sugars contained in these products are fermented in a different way by bacteria, generating a series of metabolites that will improve our immune system, thus helping our organs work better, including our microbiota.

Far from being another hassle in our complicated day to day, this technique will allow us to have our own fast food (open the fridge and heat) but turned into a superfood.

The best products are seasonal

To the already known recommendation to eat vegetables and fruits, we add one more element and that is to do it with seasonal products. The current market offers us certain foods throughout the year, and we tend to always eat the same thing.

For example, the little ones tend to eat bananas very well, and since we always have them for sale, we don’t diversify consumption.

But variety in our diet will encourage variety in our intestinal microbiota, which, as we already know, will improve the health of our body.

Children must be taught to eat well and healthy … even if it costs

In the learning and development of good eating practices, children play a fundamental role. If we do not learn as children to eat well and healthily, the change in eating behaviors is complicated with age.

For this reason, a few years ago the Government established a ban on installing vending machines in educational centers.

It would be very beneficial for our health if this example was followed in other areas of our daily life, such as hospitals or work environments, where these machines continue to dispense little or no healthy food.

We must increase fiber intake

Finally, it is very important to increase your fiber intake, either through fruits, vegetables, or other products.

Regulations such as that of bread, which came into force a few dates ago, influence that those products, in this case, bread, classified as integral, have this type of component in large quantities.

In the event that fiber intake is not possible for whatever reason, an intolerance, for example, can be provided through specific supplements.

Modify our intestinal flora to combat intolerances

The issue of intolerances seems to be in vogue in recent years and companies have taken advantage of the pull to market products free of everything that makes us feel bad: lactose, fructose, or gluten.

In the case of lactose, it has been found that we Spaniards are genetically predisposed to be intolerant. Lactose is a sugar that, in order to digest, individuals secrete an enzyme called lactase.

But as we get older, our ability to generate this enzyme decreases, allowing the sugar to reach our intestines intact. There these sugars are eaten with pleasure by bacteria, to the point that the fermentation of these sugars by intestinal bacteria generates excessive air that is very annoying, with symptoms of swelling, discomfort, pain … This intolerance, like others, worsens with the lifestyle we currently lead, stress, poor diet and the exaggerated consumption of antibiotics.

All this cocktail causes our intestinal flora to generate very fermenting bacteria, which will make us feel bad after eating some products.

Modifying our intestinal flora, through changes in diet, exercising regularly, and resorting to probiotics, will improve our ability to metabolize these types of sugars