The best foods to improve bowel function, says nutritionist Olga Evmina
11 July 2024 21:10
Today, more and more people are experiencing serious digestive problems, most of which are related to gut health. The most common conditions include irritable bowel syndrome, celiac disease, Crohn’s disease, and even colon cancer. The main reason for the development of these diseases is an unhealthy lifestyle and poor nutrition.
In her video blog,Olga Evmina, a clinical nutritionist, explains that intestinal health can and should be maintained through proper nutrition. She emphasises that only 20% of diseases have a genetic origin, while the remaining 80% depend on our habits and diet. According to her, the basis of a healthy diet should be fibre-containing foods.
What is fibre and what foods do you find it in?
Fibre (dietary fibre) is a complex carbohydrate found in plant-based foods. It is not digested by the body’s digestive enzymes, but is processed by the intestinal microflora, nourishing it and stimulating the growth of beneficial bacteria. In other words, fibre acts as a prebiotic and is a vital component of our diet.
There are two types of fibre: soluble and insoluble, each with its own beneficial properties. Foods containing soluble fibre quickly make you feel full and have a positive effect on certain indicators in the body. They help control blood glucose levels, lower total cholesterol, and promote the excretion of bile from the body. Foods with soluble fibre include:
- apples
- plums
- broccoli
- berries
- seeds.
Insoluble fibre stimulates peristalsis and intestinal walls to release fluid, helping to avoid constipation and stagnation in the digestive system, and helps to cleanse the digestive system of food residues. It is found in the following foods:
- carrots
- cabbage
- cucumbers
- tomatoes
- leafy vegetables;
- legumes;
- whole grain cereals.
The nutritionist also recommends eating fermented foods such as sauerkraut, cucumbers, tomatoes, as well as heat-treated vegetables and fruits if raw ones cause discomfort in the form of gas and bloating. For example, baked apples with honey not only taste great, but are also very beneficial for intestinal health.
Olha Yevmina emphasises that intestinal health largely depends on our diet, and eating fibre-rich foods is an extremely important step towards maintaining a healthy digestive system and preventing many diseases.
Author: Olya Yushko
