Diet for inflamed intestines. The intestines are organs that work hard to digest food, produce vitamins that keep our blood functioning properly, and help support a healthy immune system.
Having a healthy gut can also be beneficial for managing mental health and controlling our appetite.
Well, to support the gut microbiome to stay balanced, we can eat foods that are rich in probiotics and fiber (prebiotics). In addition, avoid foods that are not healthy for the intestines.
The best diet for inflamed intestines
By the US News and the World Report the Mediterranean diet was declared the most healthy diet in 2021, and why?
Because, this diet does not follow strict rules and focuses more on healthy eating holistically that emphasizes eating lots of whole grains, fruit, vegetables, fish, and foods with healthy fats.
Because the Mediterranean diet prioritizes healthy ingredients over cutting out carbs or cutting calories, it’s one of the easiest diets to follow.
The largest gut health survey of the US Gut Project revealed that a healthy microbiome has as its first signal how many diverse foods a person consumes consistently (e.g. fruits, vegetables, and whole grains).
The Mediterranean diet is also known to be very good to do because it limits processed foods and added sugars which are the worst foods for health that cause intestinal inflammation.
There are three standard rules for keeping your intestines healthy so they don’t become inflamed:
1. Limit sugar and processed foods
Having had eczema and allergies as a teenager, CEO of The Beauty Chef, Carla Oates knows very well how to change her diet to cure her illness. At that time, his mother took him to the doctor before his diet changed.
Carla conveys the power of food as medicine and what we eat has a huge effect on our health, including skin health.
He then explains how the gut is also a microbiome, which refers to the tens of trillions of microorganisms that live in our digestive tract. The microbiome will keep the intestines from leaking and inflamed and help a little to maintain gut health.
So we need to limit our consumption of sugar and processed foods that feed pathogenic bacteria and trigger gut inflammatory responses in the body, says Carla.
Read also: How To Reduce Carbs In Rice
2. Prioritize sleep
Several studies and pre-clinical trials have shown that disrupted sleep cycles can impair the body’s ability to maintain a healthy microbiome. The reason is that our gut bacteria start pumping toxins when our bodies are sleep-deprived.
This can cause fatigue, leaky gut, brain fog, and inflammation. In addition, Carla notes that 90 percent of the serotonin, or the feel-good hormone in our bodies, is actually made in the gut. So, lack of sleep also means a lack of serotonin.
3. Focus on high-fiber foods
Creatures in our intestines love fiber. They feed on fiber and create anti-inflammatory compounds called short-chain fatty acids, which are essential for our brain, gut, and immune metabolism.
This means that we need to eat lots of whole grains, fruits, vegetables, and nuts.
They help increase probiotic levels in the gut, but also they promote microbiome diversity because they don’t just feed us one or two types of bacteria.
It actually introduces a large, broad spectrum of bacteria into our digestive system. said, Carla
The worst type of diet for the intestines
Some types of diets should be avoided because in addition to a bad diet for inflamed intestines. Some of these diets are also not good to do in the long term. The first is the ketogenic or keto diet. This diet eliminates many healthy fruits, vegetables, and whole grains to drastically reduce carbohydrate intake.
Keto is quite popular today because it facilitates rapid weight loss, but its dietary restrictions actually make it difficult to follow in the long run. Plus, the keto-promoted ultra-high-fat diet poses long-term risks to our gut health.
A 2019 study showed that a low-carb, high-fat diet could increase inflammation in the gut, while a lower-fat diet reduced gut inflammation.
Another way that can definitely damage gut health is to follow a drastic low-calorie diet. While there’s nothing wrong with setting healthy and balanced nutritional goals, that can also include lowering your calorie intake.
However, recent studies from researchers in Germany and the US have found that a very low-calorie diet or a diet of only 800 calories per day can result in severe energy deficiency due to an unhealthy gut.
The study, which looked at 80 overweight women, showed that extreme dieting could alter the composition of the microbiome and increase gut inflammation. On the other hand, a high-calorie diet can also be just as dangerous as a low-calorie diet.
The greatest approach to promote the gut microbiota is to eat many processed foods, refined sugar, and add fat. A study reveals that using a lot of sugar can really affect the microbiota composition and artificial sweeteners can make a difference and raise the risk of diabetes.
Therefore, if we still want to lose weight, make sure we choose a better Mediterranean diet and don’t forget to exercise and get good quality sleep.