100 ttrillions. And all in our belly. There are many microorganisms inhabiting the intestine and form what experts call the microbiota. And what does pasta have to do with it? These “little creatures” feed themselves, but cannot choose what they want to eat. They can only get it from our diet. Some foods make them grow and reproduce, others kill them. Fortunately, pasta is among the first courses, but it is important to know how to cook it. This was recently discussed at “Let’s Talk About Food & Science”, a meeting organized by the Barilla Group which brought together a team of multidisciplinary experts.
1 out of 4 Italians is poor, not just in the bank
25% of our compatriots have a red account. We are not talking about bank deposits, or at least not only, but it is the poverty that increasingly affects our intestinal bacterial flora. The microbiota can be impoverished because a shortage of protective bacteria can form, or due to competition between the various species, or due to the proliferation of potentially harmful strains. All causes due to stress and wrong diet. Or some intestinal “beings” if they feel “neglected”, and no longer finding nourishment in the food we ingest, attack the intestinal mucus, making it more vulnerable. So we get sick more frequently. Other species, however, can cause chronic inflammation, which opens the door to cardiovascular disease, obesity, diabetes and even some forms of cancer. How was it proven in multiple scientific studies.
Because the microbiota must be fed well
“The intestinal microbiota keeps us healthy and is the control room for many functions of the body,” he explains Gian Luigi de’Angelis, professor of Gastroenterology at the University of Parma. Among other things, it “regulates” the metabolism of the food we eat, synthesizes vitamins B12, K and folate, and teaches the immune system to distinguish friend from foe. Not only «There defends against dangerous microorganisms and produces 70% of serotonin, essential for intestinal motility» he clarifies the expert. So what to eat to make him feel good and, consequently, also feel fitter?
The Mediterranean diet is (also) good for the intestine
«There is no single answer, a single saving food for the microbiota, but habits and lifestyles are needed that in the long run can make a difference» he clarifies Francesco Visioli, professor of Human Nutrition at the University of Padua. There therefore the watchword at the table is variety. A poorly varied diet will reward one family of bacteria to the detriment of others. And then the microbiota goes haywire and beyond. For example, high-protein diets do not help “good” bacteria, while the benefits of the Mediterranean diet on the microbiota are widely demonstrated. «Uno study published in the journal Gut and conducted on subjects with a habitually low consumption of fruit and vegetables and a sedentary lifestyle, demonstrated that following the Mediterranean diet for 8 weeks improved the composition of the intestinal microbiota, reducing the inflammatory state» concludes Professor Visioli.
… and pasta even more
Not only fruit and vegetables, however, but also spaghetti, penne and any other shape of the many available. “The pasta it favors the growth of the “good population” of the microbiota» explains Professor Francesco Visioli. «Especially if it is associated with other foods at the base of the Mediterranean diet, such as greens and vegetables, it helps to introduce fibers into our intestines» concludes the expert. It doesn’t matter if the pasta is wholemeal or not, either way it helps the microbiota transform tryptophan into serotonin, a substance that gives well-being and good mood. Do you know the face of Alberto Sordi eating spaghetti? Here that is a practical effect. All thanks to the fibers. The soluble ones that are more present in pasta cooked al dente and the insoluble ones, present in raw and cooked vegetables, which should be the most used condiments for our first courses. Both types of fiber are beneficial and with a plate of pasta alla Norma or pasta e fagioli you get a complete mix.
Eating pasta also improves mood. (Getty Images)
Cold is even better
If temperatures rise, the desire to cook decreases and also the desire to consume a hot dish decreases. Pasta, however, is not only good cold, but served like this it is even more useful for protecting the intestine and those who live inside it. “L’resistant starch With the change in temperature, pasta takes on a conformation such that it behaves exactly like the fibres, which bacteria use to produce a fatty acid (butyrate), which controls intestinal permeability». explains Professor Visioli. In practice, penne or fusilli, consumed after they have been removed from the fridge, help protect the intestinal walls and to keep inflammatory diseases at bay.
Don’t overdo it though!
We all feel less guilty eating a nice plate of spaghetti now. But be careful, the pasta, better if topped with greens, vegetables or dried fruit, must be part of a diet that is always balanced. Green light then to the good old pasta with tomato sauce, or to the more modern pestos of basil, pistachios, sun-dried tomatoes or something else. In short, simple and light sauces. And here the Mediterranean diet comes back. Only in this way does the microbiome change for the better. It can even slow down aging, because the good microbes inhibit the production of inflammatory chemicals, which lead to the loss of cognitive function and the development of chronic diseases, such as atherosclerosis. In short, all that remains is to put on the fork. And be happy about it.
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