Intestinal health is on everyone’s lips: digestion, immunity, mood … Our intestine plays a central role. But faced with the multiplication of questionable advice on social networks, difficult to navigate. On Tiktok, Katey Davidson, dietician, sets the record straight with six key recommendations, accessible and based on science.
Eat more fibers
“”It is essentialsays Katey Davidson. The fibers nourish good bacteria in the intestine, facilitate transit and reduce inflammation “. They are found in fruits, vegetables, whole cereals, legumes and oilseeds. The National Health Service, (NHS), national British health service, recalls that a sufficient fiber contribution is associated with a reduction in the risk of type 2 diabetes, cardiovascular diseases, stroke and colorectal cancer. It recommends increasing the consumption of vegetables, fresh fruit, legumes, wholemeal bread or fiber -rich cereals.
Drink enough water
“”This promotes the “fiber action and contributes to intestinal health”explains the dietician. Good hydration allows fibers to swell and act effectively in the digestive system.
Integrate prebiotics
Prebiotics are specific fibers that serve food for good bacteria. They are found in particular in garlic, onions, leeks, asparagus, bananas or even oats.
Add probiotics
These living microorganisms strengthen the balance of the microbiota. “”Whether through food or supplements, it is important to consume it regularly “advises Katey Davidson. Think of plain yogurt, kefir, sauerkraut, miso or kombucha.
Manage stress
“”It is essential for intestinal health, insists the dietician. Chronic stress disrupts digestion, slows down transit and can unbalance the intestinal flora “. Meditation, heart consistency or walking in the great outdoors are excellent tools to remedy it.
Move more
“”Physical activity improves intestinal motility “she explains. In other words, it facilitates the natural movement of food in the intestine. No need to embark on a marathon: a fast walk every day already makes a big difference.
To complete these essential gestures, a restful sleep remains a weight of weight: a good sleep-in-law rhythm promotes the regeneration of the microbiota and reduces digestive disorders.