Gut microbiota plays a fundamental role in health, influencing food digestion, immune system function, and even mood.
To improve gut health and maintain microbiota balance, it is important to eat a varied diet. What you eat nourishes your body, but it also feeds the trillions of microorganisms that live in your gut.
The role of food
Recent research supports the contribution of good nutrition to gut health. They also point the finger at foods rich in fat and sugar, which can unbalance the gut microbiota, contributing to the development of diseases such as type 2 diabetes, obesity and inflammatory bowel disease.
On the other hand, the effects of a diet rich in prebiotics, probiotics and fermented foods, which are known to help gut health, promote balance and well-being, have also been studied.
Discover some foods that can help keep your gut healthy.
1. Vegetables
Try eating leeks, onions, asparagus, broccoli or spinach. These vegetables are rich in prebiotics, which are a food source for the “good” bacteria living in the gut.
2. Yogurt and kefir
Yogurt (preferably unsweetened) and milk. kefir are good examples of fermented foods that contain probiotics. Thanks to the bacteria they contain, they promote better digestion of lactose, and their consumption is associated with a healthier lifestyle.
3. Legumes
Prebiotics present in beans, lentils and chickpeas may help normalize bowel movements, for example by reducing constipation and diarrhea and improving symptoms of irritable bowel syndrome.
4. Tea mushroom This kimchi
A tea mushroom And kimchi (fermented cabbage) are an excellent source of probiotics, which promote gut bacterial diversity, protect gut health, and balance the immune system.
5. Dried fruits
For example, walnuts and almonds contain many nutrients and fiber that support gut health. Additionally, metabolites produced during the fermentation of prebiotics by gut bacteria, known as short-chain fatty acids, may help regulate appetite.
6. Pickles
Probiotics are present in fermented foods such as pickles They can relieve some intestinal symptoms such as diarrhea, constipation and bloating, as well as balance the gut microbiota after taking antibiotics.
Pingo Dose and CUF promote health through food
Saúde Alimenta-se is the result of a partnership between Pingo Doce and CUF, which came together with the goal of promoting health through nutrition, encouraging informed choices and promoting good eating habits. Find out more here.
Income
Try the recipes we offer to protect your gut health.
Velvetyness of broccoli, spinach and chickpeas
GLUTEN FREE | VEGETARIAN | MEDITERRANEAN DIET
45 MIN. | 6 PEOPLE | EASY
Chickpea Pingo Dose 1 bottle (540 g)
saffron qb
sweet chili pepper qb
Pingo Doce Extra Virgin Olive Oil 2nd century soup
onion 1 (100 g)
garlic 1 tooth
potato 1 (200 g)
broccoli 500g
water 1.5 liters
Pingo Doce Spinach Leaf 1 package (170 g)
salt 1st century for dessert
Probiotic natural yogurt Pingo Doce 2 (250 g)
Preparation
1 Preheat oven to 200ºC.
two Drain the beans, pat dry well with kitchen paper and place in a bowl.
3 Season with saffron, paprika and a tablespoon of olive oil. Mix and place on a baking sheet lined with parchment paper. Bake for 15 minutes.
4 In a frying pan, sauté the chopped onion and garlic in the remaining olive oil for 2 minutes.
5 Add peeled and diced potatoes, broccoli and add one and a half liters of water. Let simmer for 15 minutes.
6 Add the spinach, cook for another 2 minutes and then add salt.
7 Puree the soup using a hand blender or in a blender.
8 Serve in bowls, top with yoghurt and sprinkle with grains.
Soup from miso with broccoli and leeks
NO MILK | GLUTEN FREE | VEGAN
30 MINUTES. | 4 PEOPLE | EASY
carrot 1 (150 g)
leek 1 (200 g)
turnip 1 (100 g)
broccoli 300g
water 1.5 liters
miso 60g
fresh coriander qb
Preparation
1 Cut the carrots, leeks and turnips into thin strips, and divide the broccoli into small florets.
two Place the water in a saucepan along with the vegetables, bring to a boil and cook for 10 minutes.
3 Then add miso and let it cook for another 2 minutes.
4 Serve in bowls sprinkled with coriander leaves.
Spaghetti with spinach, lemon and nuts
VEGETARIAN | MEDITERRANEAN DIET
30 MINUTES. | 4 PEOPLE | EASY
leek 1 (200 g)
Pingo Doce Extra Virgin Olive Oil 1st century soup
Pingo Doce Spinach Leaf 1 package (170 g)
salt 2nd century tea
lemon (zest and juice) 2 (200g)
Whole wheat spaghetti Pingo Doce 300g
kefir natural Go Bio Pingo Doce 200ml
Pingo Doce natural mixture of dried fruits 50 g
Preparation
1 Fry the chopped leeks in a pan with olive oil. Let simmer over low heat for 5 minutes.
two Add the spinach, stir and season with half the salt.
3 Add lemon zest and stir.
4 Cook pasta in water with remaining salt according to package instructions. Drain and add to the pan with the spinach. Attract.
5 Mix well kefir lemon juice and pour over the dough.
6 Serve sprinkled with chopped dried fruits.
See these and other recipes in the Sabe Bem magazine, which you can purchase on the website Pingo Doce Stores or in www.mercadão.pt.
Source: CM Jornal
I’m Dave Martin, and I’m an experienced journalist working in the news industry. As a part of my work, I write for 24 News Reporters, covering mostly sports-related topics. With more than 5 years of experience as a journalist, I have written numerous articles on various topics to provide accurate information to readers.