THEon June 27 is the World microbioma dayor World microbiome dayestablished in 2018 to raise awareness of the role played by microorganismsincluding bacteria, mushrooms, viruses and other tiny life forms, which live inside and around us. In particular, on that precious Army of microorganisms that populate our digestive tract is that it is now known how intestinal microbiota.
These are beyond one thousand billion bacteria, viruses, mushrooms and protozoa, with the total weight of about one and a half kilogram that, communicating with each other, act as if they were a single body and perform fundamental functions for human health. It is now well known that the intestinal microbiota plays a crucial role in digestion and metabolism, stimulates and modulates the immune system but even influences our mood, through that fascinating Intestine-cervello axis which has long been spoken in recent years.
Healthcare microbiota: the importance of the diet
In light of this, it is clear how take care of the health of the microbiota be more and more important today. Where to start? Food certainly represents a factor not to be underestimated, above all in summerwhen the heat risks promoting the bad bacteria of the intestine and when the temptation to follow Remise en forme Last Second It becomes one of the most recurring thoughts. The first thing to keep in mind? Lose weight in a healthy way It is also possible thanks to a Diet that respects and supports the functioning of our intestinal microbiota.
An ally also to lose weight
“The diet is not only fuel, it is also a biological message for our internal microbial ecosystem” – underlines Dr. Manuele Biazzo, nutritionist, molecular biologist and scientific director of the microbiota and longevity center of Tuscanybetter known to his patients as a coach of the Felice Microbiota. “A friendly diet of the intestine – Rich in fiber, polyphenols, fermented foods and low in refined sugars and saturated fats – It is the fundamental tool to encourage a healthy and diversified microbiota. Full foods, vegetables, legumes and unrefined cereals nourish good bacteria, promoting an anti-inflammatory intestinal environment and should Always be included in the weight loss programs, even if in controllat quantitiesi » – the expert specifies.
Microbiota-friendly diets
Having said that, there are diets and food regimes more recommended than others To take care of intestinal health? Well yes.
The first on the list is – ça va sans say – la Mediterranean diet, undisputed queen of diets, also as regards its effects on the microbiota, why Rich in vegetable fibers, polyphenols, extra virgin olive oil, blue fish and fermented fueled such as yogurt and kefir. The benefits? Different: increases microbial biodiversity and promotes the growth of beneficial bacteria Like Bifidobacterium, Lactobacillus, Faecalibacterium and Rosebria. Factors that translate, in less inflammation and best metabolic health.
The benefits of Plant-Based diets
Also the Flexitarian diet and in general the Plant-Based diets They can prove to be friends of the intestine. In fact, these are diets that favor Vegetals, legumes, whole grains and limit animal proteins. Reason why they are associated with a richer and more resilient microbiota. «The prebiotic fibers – contained, for example, in chicory, asparagus, oats, bananas – nourish the “good bacteria” and support the Production of short chain fatty acids (SCFA, from the English Short-Chain Fatty Acids), which reduce inflammation and lower the colon pH, inhibiting the growth of pathogenic bacteria and promoting a healthy microbiota ” – explains Dr. Biazzo.
Intermittent fasting (in moderation)
And the intermittent fasting of which today we often hear about? Well too Short periods of fasting (e.g. 16: 8) they seem to increase the microbial diversity and reduce inflammation, If associated with a Fiber-rich diet and poor in ultra-processed foods. «But be careful not to overdo it: Extreme restrictions can impoverish the microbiota» – He warns the expert.
The diets that put the microbiota at risk
On the other hand, there are diets that can endanger the balance of the microbiota and that, for this too, it is always fundamental follow only under strict medical supervision. Some examples?
In general Extreme hyperprote and low-carb dietslike ketogenic, carnivorous, dukan. These food regimes, if they last for a long time, drastically reduce the contribution of fiber and prebiotics, impverso the charity flora – especially Bifidobacterium and Rosebria – and favoring the growth of opportunist bacteria, or bacteria, normally harmless that can however become pathogens under certain conditions. These diets can also increase i inflammatory metabolites and the risk of constipation. Also the Paleo Diet followed in a very rigid way It may not be a good idea to preserve the health of the intestine. The reason? Eliminating whole grains and legumesthe sources of soluble fibers and resistant starches are reduced which are fundamental for the microbiota. “So better opt for one “Paleo Mediterranean” version, Which includes abundant vegetables and fruit ” – suggests Dr. Biazzo.
Diet Diets do-it-yourself? Better be wary
Red traffic light also for Hormonal diets or detox regimes without scientific foundation. Hormonal diets aim to balance hormones that influence metabolism, mood, weight regulation and general health through the intake of foods such as Omega-3, fiber, proteins and some micro-nutrice. Often, however, they risk being unbalanced and without key nutrients for the intestinal flora and can lead to imbalances and deficiencies that impoverish the microbiota.
Healthcare microbiota: no also to lightning diets
In short, the basic indication is one: The best diet, also to lose weight, is not the one that promises flashing results, but the one that also feeds the microbiota. Because – assures the expert – a happy intestine is the real secret to conquer a lasting formas well as for maintain energy and well -beingeven on the beach.
In the Gallery at the top, i Tips of Dr. Manuele Biazzo for a healthy intestine also on vacation.
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