We hear it more and more often: the microbiota is a precious ally for our health. Me to keep it healthy you need to know and respect it. Like? With the advice of an expert nutritionist
«The microbiota is the set of bacteria that live in our intestines. A simple definition only apparently, the one that gives us Francesca Guidetti, nutritionist. Because things get complicated immediately. In fact, bacteria and fungi are added to bacteria, of which very little is known. The rest of the microbiota "we started talking in 2014 – explains the doctor. Since then it has been understood how the microbiota affects the whole well-being of the body. Bacteria are selected from what we eat, drink and breathe. Among the best known and studied "good" bacteria, so much so as to be produced by pharmaceutical companies, there are i bifidobacteria and lactobacteria, but for each strain there are many families .
A small people with a delicate balance
A real population, therefore, in which everyone is different and is in charge of a particular action. «Depending on how they develop, the bacteria themselves make us feel good or make us sick. In fact, there are bacteria designed to digest sugars, others to break down proteins and so on. If I eat mainly carbohydrates, the bacteria capable of digesting sugars take over. Thus situations can arise dysbiosis, with consequent intestinal problems and not only. In fact, it has been discovered that the intestinal bacterial flora controls the flora of the rest of the body. " In practice, an imbalance in the intestinal bacterial flora can have repercussions everywhere, leading to dermatitis, bronchitis or other problems.
The second brain
Without forgetting that the intestine is our second brain, capable of gathering emotions and fears, and connected directly to the brain, the real one. "The brain intestine axis, connected by vagus nerve (but also from the circulatory stream and the lymphatic system), it is capable of modifying the intestinal flora. An example? I feel down: bacteria are "hungry" for sugars and tell me to eat sweet food making me feel sad. Likewise, if I get used to eating sweets, after an hour that I don't eat them, I will feel down again. " There are countless implications that the microbiota has on our everyday life. Aspects of which until recently nothing was known: «it is a Pandora's box that has opened. We still have to study a lot, but it is a study that will prove to be a winning weapon: we are what we eat, and this has been known for centuries ".
Hence the need to take care of our microbiota every day. With the advice that Dr. Guidetti leaves us.
The decalogue of the microbiota
1. First rule is the variety. Vary the foods, including carbohydrates, proteins and vegetables.
2. Alternate proteins: half vegetable and half animal.
3. Alternate the vegetables, not only based on seasonality and color, but also based on where they are purchased. Let's buy them in different places, because they are of different origin. In fact, depending on the soil in which they grow, they will have absorbed different substances: thus we will avoid accumulations, even those of heavy metals.
4. Cut down on carbohydrates, which favor the overgrowth of some bacterial strains.
5. Absolutely no to exclusive diets, like the vegan one.
6. Gluten: yes, 3 times a week.
7. Animal feed, such as meat, eggs, etc.: yes, provided that it comes from safe breeding, outdoors, not "in battery". This avoids the accumulation of omega-6 which increase inflammation.
8. Lactic ferments: those contained in yogurt arrive to us to a minimal extent or do not activate. Better the fermented foods, like kefir, which are excellent prebiotics.
9. Fruit: yes, because it also has a prebiotic function, that is to encourage the development of the bacterial flora. But without exaggerating because it is sugary, especially apples, pears, bananas.
10. No to plastic containers: they have been shown to release microplastics that stimulate the development of bacterial toxins. Better the glass.
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