Do you know? Open the door | Scientific diet for intestinal health

Written by: Han Xiaoli, chief physician, executive director of Xinjiang Nutrition Society, director of the Clinical Nutrition Department of Urumqi Friendship Hospital, and health science expert of the Xinjiang Health Commission

Reviewer: Yang Lin, chief physician, supervisor of Xinjiang Nutrition Society, and chief scientific communication expert of the autonomous region

The intestine is the largest immune organ in the human body and an important place for the digestion and absorption of nutrients. It can prevent bacteria and viruses from invading the body. Scientific diet, balanced intestinal flora, and guarding the first line of defense against bacterial and viral invasion are the key.

First, develop good eating habits

Ensure adequate dietary fiber intake

Dietary fiber is an important nutrient for intestinal health. It can promote intestinal peristalsis, increase bowel movement frequency, and prevent constipation. You can increase your dietary fiber intake by consuming adequate amounts of fruits, vegetables, whole grains, and beans. The Chinese Nutrition Society recommends that adults consume between 25-35 grams of dietary fiber per day.

Increase your intake of foods containing probiotics

Probiotics help maintain the balance of intestinal flora, promote the growth of beneficial flora, and inhibit the reproduction of harmful flora. Yogurt, fermented foods, etc. are good sources of probiotics and should be consumed in moderation every day.

Drink enough water

Boiled water is the first choice. When drinking water, be careful not to wait until you are thirsty to drink water, but drink it in small amounts and multiple times. Sufficient water intake helps soften stool and prevent constipation. Water can also help dilute harmful substances in the intestines and promote their excretion.

Reduce intake of high-fat, high-salt, and high-sugar foods

Foods high in fat, salt, and sugar have adverse effects on intestinal health. Excessive intake will lead to aggravated intestinal inflammatory responses and affect the balance of intestinal flora. The intake of such foods should be reduced as much as possible.

Reduce your intake of ultra-processed foods

Processed foods often contain additives, artificial seasonings, and high sugar and salt ingredients, which can have a negative impact on intestinal health. It is recommended to minimize the intake of processed foods.

Beware of sugary soft drinks

In recent years, the consumption of soft drinks has continued to rise. Many people even drink soft drinks every day as if they were water. We would like to remind everyone that water is essential to the human body, but soft drinks are not. Relying on soft drinks to replenish water will not only increase the burden on the intestines, but also cause harm to the body.

Second , do not use or abuse antibiotics for a long time.

Antibiotics not only kill the target bacteria, but also destroy the beneficial flora in the intestines. The beneficial flora in the intestines is very important for maintaining intestinal health and immune system function. Long-term use or abuse of antibiotics can lead to a decrease in the number of beneficial bacteria in the intestines, thereby increasing the risk of intestinal infections.

The misuse of antibiotics can also lead to the development of bacterial resistance. When antibiotics are overused, some bacteria may gradually develop resistance, making the relevant antibiotics less effective or even ineffective in treating these bacteria. This means that when the body really needs to use antibiotics, it may not be able to effectively fight bacterial infections.

Finally , do not use or abuse laxatives for a long time.

Long-term use or abuse of laxatives may have the following negative effects on intestinal health.

Intestinal dependence

Long-term use of laxatives will gradually make the intestines adapt to the stimulation of laxatives, resulting in the inability of the intestines to defecate normally. When you stop using laxatives, you may encounter more serious constipation problems.

Impaired intestinal function

The abuse of laxatives can have a negative impact on the peristaltic function of the intestine. Normal intestinal peristalsis can help food and waste pass smoothly, but excessive reliance on laxatives can weaken the peristaltic function of the intestine and damage the intestinal function.

Problems with nutrient absorption

The laxative effect promotes the rapid excretion of food, resulting in the inability to fully absorb nutrients, thus affecting the body's nutritional intake.

Dietary tips to prevent constipation:

1. Take 1 bunch of leeks, wash and chop them, blanch them in boiling water, add 2-3 spoons of sesame oil (or other vegetable oil), and eat them before going to bed at night. Note: If you have stomach problems or discomfort, you can choose other leafy vegetables.

2. Take a small bowl of yogurt and add 2-3 spoons of sesame oil (or other vegetable oil), and drink it on an empty stomach in the morning.

Special reminder: In order to control the total oil intake, the Chinese Nutrition Society recommends that adults consume 25-30 grams of cooking oil per day.