Most of the body's immune defenses reside in the intestine. Find out what to bring to the table to keep it in balance and stay away from disease
The immune system plays a key role in defending the body. It helps protect it from diseases and attacks from pathogens such as viruses and bacteria. Its health depends on that of the intestine, where most of the immune defenses reside. In several studies it has been observed that the proper functioning of the immune system is linked to that of the microbiota, the set of intestinal microorganisms, good and bad. "The intestine can be compared to a large" gym "in which our immune system" trains "daily, recognizing the" friendly "microorganisms of health from those that are not", explains Michele Sculati, specialist doctor in Science of 'Alimentation, which together with a group of colleagues, with the coordination of Professor Antonio Gasbarrini, dedicated the book to the topic Microbiota. The invisible friend for your well-being at all ages (Gribaudo).
The intestine is daily exposed to various substances from the outside, which can be useful or harmful ", continues the expert. "Daily training is essential to teach the immune system to react appropriately. However, in recent decades our habits have changed a lot and exposure to "training" stimuli has decreased due to wrong lifestyles, including stress, abuse of drugs, in particular antibiotics and exposure to some environmental pollutants such as pesticides and heavy metals ". These are factors that are able to negatively modify the characteristics of our microbiota and, consequently, weaken the immune system and make us less resistant to attack by viruses and bacteria. Another factor to consider is diet. Nutrition plays a key role in the health of the microbiota. Let's see in detail what to prefer at the table and what to avoid to keep it healthy and strengthen the immune system.
At the table, focus on variety
"To keep the microbiota healthy, it is necessary to vary the daily diet, bringing all types of vegetables and fruit to the table," says Michele Sculati. «Each variety is rich in different nutrients. The greater the diversity in nutrition, the better the variety of beneficial bacteria in the intestine and consequently the quality of the microbiota. The alterations of the intestinal bacterial flora are often due to a repetitive and monotonous diet ".
Cut back on protein, saturated fat and sugar
"To keep the microbiota healthy and strengthen the body's defenses, it is necessary to avoid exaggerating with proteins of animal origin, especially with meat. The microbiota degrades them into unwanted compounds, "says the expert. Then you need to moderate the consumption of saturated fats and sugars. «The former are found in cheeses, fatty meats, fatty cuts of meat and hamburgers, as well as in tropical coconut and palm oils. Refined sugars, on the other hand, are mainly present in processed and overly refined foods. Excessive consumption of these products does not help as it is associated with the proliferation of less useful species .
Don't miss fiber, antioxidants and probiotics
The "good" bacteria that populate the intestine feed mainly on fibers, such as GOS, FOS and inulin, which have shown good prebiotic action. This mechanism strengthens our immune defenses, protecting us from various diseases. For example, leeks, asparagus, onion, apples, cherries are excellent sources. Vegetables also ensure a large variety of antioxidants. "In recent studies it has been seen that the polyphenols with which they are rich are mainly used by the microbiota," says the expert. "Foods rich in lactic ferments such as yogurt also ensure good quality of intestinal bacteria."
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