The intestinal microbiota plays a fundamental role in health, influencing food digestion, the functioning of the immune system and even mood.
To promote gut health and keep the microbiota balanced, it is important to follow a diverse diet. What you eat nourishes your body, but it also serves as food for the trillions of microorganisms that live in the intestine.
The role of food
Recent research confirms the contribution of a good diet to intestinal health. Furthermore, they point the finger at foods rich in fat and sugar, which can unbalance the intestinal microbiota, contributing to the development of diseases such as type 2 diabetes, obesity and inflammatory bowel diseases.
On the other hand, the influence of a diet rich in prebiotics, probiotics and fermented foods, which are known to help intestinal health, promoting balance and well-being, has also been studied.
Discover some of the foods that can help maintain your gut health.
1. Vegetables
Try eating leeks, onions, asparagus, broccoli or spinach. These vegetables are rich in prebiotics, which are food sources for the “good” bacteria that live in the intestine.
2. Yogurt and kefir
Yogurt (preferably unsweetened) and milk kefir are good examples of fermented foods that contain probiotics. Thanks to their bacteria, they allow for better digestion of lactose and their consumption is associated with a healthier lifestyle.
3. Legumes
The prebiotics present in beans, lentils and chickpeas can contribute to normal bowel movements, for example, reducing constipation and diarrhea and improving the symptoms of irritable bowel syndrome.
4. Kombucha It is kimchi
A kombucha and the kimchi (fermented kale) are great sources of probiotics that promote bacterial diversity in the intestine, protecting intestinal health and balancing the immune system.
5. Dried fruits
Walnuts and almonds, for example, provide a variety of nutrients and fiber that support intestinal health. Additionally, metabolites produced during the fermentation of prebiotics by gut bacteria, known as short-chain fatty acids, can help regulate appetite.
6. Pickles
The probiotics present in fermented foods such as pickles They can alleviate some intestinal symptoms such as diarrhea, constipation and bloating, but also balance the intestinal microbiota after taking antibiotics.
Pingo Doce and CUF promote health through nutrition
Saúde Alimenta-se results from a partnership between Pingo Doce and CUF, which came together with the aim of promoting health through nutrition, encouraging informed choices and good eating habits. Find out more here.
Revenues
Try the recipes we suggest to protect your gut health.
Velvety of broccoli, spinach and chickpeas
GLUTEN FREE | VEGETARIAN | MEDITERRANEAN DIET
45 MIN. | 6 PEOPLE | EASY
Pingo Doce chickpeas 1 bottle (540g)
saffron qb
sweet chili qb
Pingo Doce extra virgin olive oil 2 c. of soup
onion 1 (100g)
garlic 1 tooth
potato 1 (200g)
broccoli 500g
water 1.5 liters
Pingo Doce leaf spinach 1 pack (170g)
salt 1 c. for dessert
Pingo Doce probiotic natural yogurt 2 (250g)
Preparation
1 Preheat the oven to 200ºC.
two Drain the beans, dry well with kitchen paper and place in a bowl.
3 Season with saffron, paprika and a tablespoon of olive oil. Mix and spread on a tray lined with parchment paper. Bake for 15 minutes.
4 In a pan, sauté the chopped onion and garlic in the remaining olive oil for 2 minutes.
5 Add the peeled and diced potato, broccoli and add a liter and a half of water. Let it boil for 15 minutes.
6 Add the spinach, let it cook for another 2 minutes and then season with salt.
7 Blend the soup with the help of a hand blender or in a blender.
8 Serve in bowls, drizzle with yogurt and sprinkle with grains.
Soup of miso with broccoli and leek
WITHOUT MILK | GLUTEN FREE | VEGAN
30 MIN. | 4 PEOPLE | EASY
carrot 1 (150g)
leek 1 (200g)
turnip 1 (100g)
broccoli 300g
water 1.5 liters
miso 60g
fresh coriander qb
Preparation
1 Cut the carrot, leek and turnip into thin strips and separate the broccoli into small florets.
two Place the water in a pan, along with the vegetables, bring to a boil and cook for 10 minutes.
3 Then add the miso and let it cook for another 2 minutes.
4 Serve in bowls and sprinkle with coriander leaves.
Spaghetti with spinach, lemon and nuts
VEGETARIAN | MEDITERRANEAN DIET
30 MIN. | 4 PEOPLE | EASY
leek 1 (200g)
Pingo Doce extra virgin olive oil 1 c. of soup
Pingo Doce leaf spinach 1 package (170g)
salt 2 c. of tea
lemon (zest and juice) 2 (200g)
Pingo Doce wholemeal spaghetti 300g
kefir natural Go Bio Pingo Doce 200ml
Pingo Doce natural dried fruit mix 50g
Preparation
1 Saute the sliced leek in a frying pan with the olive oil. Let it cook over low heat for 5 minutes.
two Add the spinach, mix and season with half the salt.
3 Add the lemon zest and mix.
4 Cook the pasta in water with the remaining salt, following the instructions on the package. Drain and add to the pan with the spinach. Engage.
5 Mix well kefir with the lemon juice and pour over the dough.
6 Serve sprinkled with chopped dried fruits.
See these and other recipes in Sabe Bem magazine, which you can purchase at Pingo Doce stores or in mercadão.pt.
