All authors agree on the importance of nutrition for intestinal health. It is in fact considered certain that a healthy and balanced diet is one of the factors that contributes to promoting a good general state of health.
Regardless of the diet that is adopted (Mediterranean diet, DASH diet, MIND diet, etc.), international guidelines recommend that the diet be structured in such a way as to ensure the right intake of carbohydrates, fats, proteins (the so-called macronutrients ), vitamins, mineral salts ( micronutrients ) and dietary fibre (a particular type of carbohydrates found above all in fruit, vegetables and whole grains).
In fact, following a disordered and unbalanced diet causes various problems in the medium-long term and one of the first organs to suffer is the intestine which sends rather clear signals such as swelling, abdominal pain, flatulence, constipation, diarrhea etc.
It is certainly no coincidence that many people on the net do targeted research to understand what to eat or how to act with constipation .
Given the importance of the topic, here are some insights into it.
The gut microbiota: fundamental for general well-being
A good general state of health is, as mentioned, largely linked to intestinal well-being ; this in turn depends on the balance of the so-called intestinal microbiota which represents approximately 70% of the total microbiota, or the complex of various microorganisms present in the body (bacteria, fungi, viruses, protozoa and archaea).
The microbiota performs numerous beneficial functions (supports the immune system, eliminates various toxic substances, promotes digestion, regulates intestinal motility, etc.). In the case of imbalances, which can have various causes, the first signs are intestinal disorders.
Maintaining the balance of the microbiota ( eubiosis ) is essential for general well-being and a healthy diet is one of the most important factors in this regard (although not the only one).
From these brief reflections, one can already understand the great importance that nutrition has for intestinal and general well-being.
What to do in case of intestinal disorders?
One of the most common intestinal disorders is constipation , often associated with abdominal pain, bloating and flatulence; it can have various causes, but very often it is due to an imbalance of the intestinal microbiota ( intestinal dysbiosis ); if this is the case, it is important to intervene on the diet and, in general, on the lifestyle; a balanced diet is in fact important, but regular physical activity , adequate hydration , the elimination of harmful habits (cigarette smoking, excessive alcohol intake, etc.), stress management, etc. are also necessary.
In some cases, your doctor or pharmacist may recommend fiber-based food supplements, such as Onligol Fibre, which contains psyllium: this soluble fiber can help hydrate the stool and promote gentle intestinal peristalsis.
The importance of regular physical activity
To promote intestinal and general well-being, it is essential to combine a healthy diet with regular physical activity .
The guidelines of the Istituto Superiore della Sanità (ISS) recommend, in the absence of contraindications related to particular pathological conditions (it is advisable to consult your doctor), 150 to 300 minutes of moderate-intensity aerobic physical activity per week or 75 to 150 minutes of vigorous aerobic physical activity per week. It is also possible to opt for an equivalent mix of the two modalities.
It has long been proven that physical activity has a positive impact on intestinal motility because it promotes the progression of fecal material along the intestinal tract, preventing constipation. Regular movement also promotes digestion, raises blood levels of good cholesterol and helps control blood sugar levels.