The role of vegetables and fruits in maintaining intestinal health
The rhythm of modern life exacerbates bowel problems, with frequent diarrhea, constipation, bloating, and pain becoming common.
Experts point out that
intestinal metabolism and the gut microbiome affect human health much more than thought. Scientific studies conducted in recent years confirm that the intestine is a complex ecosystem that performs functions comparable to the body's
"second brain".
Through the so-called gut-brain axis - a network of interactions between the nervous system, endocrine glands, and immune system - gut microbes exchange signals with the brain.
It should
be noted that intestinal microbes produce
neurotransmitters, including serotonin and dopamine
which are involved in regulating mood and cognitive functions.
When the balance of
- intestinal microbes is disturbed
- the risk of anxiety
- and depression increases.
Therefore, microbiome imbalance can become
a trigger for a number of chronic diseases.
Recent studies link bowel conditions to obesity
diabetes
non-alcoholic fatty liver disease, gastrointestinal diseases, autoimmune diseases, cardiovascular diseases, and osteoporosis. Therefore, gut health affects the entire body, not just digestion processes.
Dietary
habits that destroy
the microbiome include excessive consumption of
- fats
- sugars
- refined carbohydrates
and harsh diets. Foods, such as hamburgers
fried meats
and sweetened drinks, contribute to reducing the number of beneficial bacteria and the growth of pathogenic microorganisms. High levels of fat and choline in food also increase the formation of trimethylamine (TMA), which is converted in the liver into TMAO, increasing the risk of cardiovascular disease.
Sugary foods :
including milk tea :
- soft drinks and sweets, upset the balance of the microbiome
- increasing the risk of intestinal inflammation. Refined carbohydrates
- and low fiber intake cause a decrease in the number of beneficial bacteria
and a decrease in the production of short-chain fatty acids, such as butanoic acid, which maintain the integrity of the intestinal barrier and suppress inflammation.
Harsh diets
overeating and severe calorie restriction negatively affect the microbiome. Rapid consumption of large amounts of high-calorie foods burdens the intestines and promotes the growth of disease-causing bacteria, causing bloating and inflammation.
Low-calorie diets
common in weight loss methods, change the structure of the microbiome, reducing its diversity and promoting the proliferation of pathogenic bacteria.
Based on this
experts recommend modifying the diet to restore gut health.
According to them :
a "gut-friendly" diet based on the principles of the Mediterranean diet
- vegetables
- fruits
- legumes
nuts and whole grains
moderate consumption of fish and poultry, limiting red meat and sweets allows to improve the condition of the intestines. Eating 25-30 grams of fiber daily, derived from vegetables, fruits, legumes and whole grains, helps maintain the health of
the microbiome and the formation of beneficial short-chain fatty acids, which strengthens the intestinal barrier and reduces the risk of chronic diseases.
According to experts
even simple changes - such as replacing white rice with whole grains, reducing sugary drinks, and increasing the intake of vegetables and fruits - can greatly improve the condition of the intestines and the general health of the body.