THEntestino lazy When do you go on vacation? It is a common and very frequent problem, especially in summer.
During the holidays, in fact it often happens that the intestine also imprints’ and that you find yourself dealing with annoying ailments like cramps And swelling abdominal, caused by episodes of constipation.
Lazy intestine on vacation: because it happens
“In summer they come into play different variables which can affect intestinal regularity – explains the doctor Carola Dubinithe researcher and nutritionist biologist of the Endocrinology Operating Unit and the Clinical Nutrition and Cardiometabolic Prevention Service of the IRCCS Policlinico San Donato. – We tend, for example, to change their habits, To eat at different times and, especially on vacation, you pay less attention to your diet, perhaps following an ‘Less balanced and less rich in fiber diet».
Poor hydration and little movement, are other factors that can slow down the intestine in the summer. «To all this is also added a psychological aspect – underlines the expert – the fact of Use a bathroom that is not ours In fact, it can determine a sort of blockade ».
The role of breakfast
How to limit the discomfort? Nutrition plays a crucial role, since the morning.
“Already from breakfast We can help our intestine through healthy choices, to do even on vacation – Dr. Dubini says. – After the hours of night fasting, in fact, our body needs, first of all, of rehydrate and therefore to reactivate the peristalsis: The first meal of the day therefore represents a precious moment ».
To set the intestine, the First good habit to respect in the morning is to drink a glass of water. “Also tea and herbal tea they can help. Making a lot of attention, however, not to add sugars » – the nutritionist points out.
How to compose breakfast
Instead, what to eat for breakfast to awaken the intestine? “It’s important prefer foods rich in food fiber, such as whole grains, above all oat flakes, bran or wholemeal bread – explains Dr. Dubini. – Also Oil seeds, like those of chia or linen, to be added to one yogurt or to be used to prepare a porridgle They are excellent allies: especially if left to soaking, in fact, in addition to increasing satiety, they can help intestinal transit a lot ».
Fruit, best ally for the lazy intestine
For breakfast, the fruit. «Kiwi and plum are the best allies in these cases but in general all fruit, as a source of fiber, is fine to help the intestine get back on the motorbike – explains the nutritionist. – without forgetting the dried fruit, like walnuts, almonds, pistachiosAnd dehydrated fruit such as plums, figs and apricots».
Yogurt and Kefir? Yes, but be careful of the choice
The best combination? The one with yogurt. «But paying attention to Choose the natural white one – Recommend the expert. – flavored yogurts contain many sugars: much better then add to a white yogurt fresh fruit in pieces So as to be sure to ensure the supply of fiber which is not present in flavored yogurt. Same goes for the kefirone probiotic drink Which can bring numerous benefits to the intestine, if chosen, however, in the natural version ».
Examples of breakfast to reactivate the intestine
Here is then Three examples of breakfast that can help to set the intestine back in motion:
- A natural white yogurt, with a spoonful of flax or chia seeds + a fresh fruit. “If you have the possibility, it is good to leave the seeds soaking in the yogurt for a few hours before consuming it, preparing it maybe the night before” – specifies in the expert.
- Porridge d’Avena with fresh fruit. «This is also an easy recipe that can be prepared the night before. Just mix the oat flakes inside a cup of vegetable milk, such as soy, always being careful that it does not contain sugars. After leaving the mixture in the fridge to rest all night, in the morning you can add pieces of kiwi and dried fruit like walnuts ».
- A slice of wholemeal bread, with a drizzle of extra virgin olive oil and sliced tomatoes. “For those who prefer a savory breakfast this simple combination is perfect” – underlines Dr. Dubini. The reason? Wholemeal bread is rich in fiber, extra virgin olive oil can have a lubricating action on the intestinal tract and the tomato is rich in water and soluble fibers, which hydrate and favor intestinal transit.
Lazy intestine: the foods to be limited for breakfast
Breakfast at the hotel? If the intestine is blocked, Better to try to resist the call of desserts. «The advice is that of limit the very refined foods as much as possible and very rich in sugars, Like biscuits or brioche – recommended Dr. Dubini – refined sugars, in fact, like those present in sweets, tend to slow down intestinal transit, because they are often poor in fibers».
Three golden rules (beyond breakfast)
Breakfast aside, during the day, it is important to respect three simple but fundamental rules:
- Consume at least three fruits per day;
- include lunch and dinner two abundant portions of vegetables;
- keep a good hydration, consuming at least 1.5 l of water per day.
PIZO INTESTINO: supplements can serve
If even in the face of these good habits, episodes of constipation can be assessed can be evaluated take supplements. “For example, it can be useful, before going to sleep, Dissolve a teaspoon of magnesium in a glass of warm water, To drink as if it were a herbal tea – concludes the expert – in addition to making our intestine work, it will help us Even to sleep better. Also the Psillo -based supplementscan be effective. If, on the other hand, we already know that our intestine tends to hang ourselves when we change the environment, a useful tip can be that of Fthey are a care based on probiotics a week before departure».