If you are suffering from abdominal bloating, you should know that there are foods to avoid. Inflammation or intestinal blockage affects its proper functioning and your health in general. Let’s see.
The anti-inflammatory diet is not a diet in the strict sense, but rather an eating pattern. It means giving importance to foods rich in substances that naturally have properties that reduce systemic inflammation and allow us to have a healthy microbiota for a healthy intestine.
1. The key: soluble and fermentable fibers
This is the type of fiber that will help you improve the diversity of your microbiota, increasing the population of anti-inflammatory bacteria, and reducing the population of pathogens. It is best to consume about 40 grams of fiber a day.
You find them in whole cereals such as quinoa, oats, in the mucilage of flax seeds, chia seeds, and in legumes. Another important source is carbohydrates that are high in prebiotic fibers with a low glycemic index, remember that a load of refined sugars increases inflammation.
2. Nature is wise and provides
Eat vegetables and fruits in season. Don't forget green and cruciferous leaves like broccoli, kale, and cabbage of all kinds. Also don't forget the sweet potato, which is delicious and provides good fibers.
3. Add the top 10 anti-inflammatory herbs to your diet
Turmeric, curry, ginger and garlic, chili peppers, basil, cinnamon, rosemary, thyme. Using these herbs and spices generously to season foods not only makes them delicious but also gets natural nutrients and anti-inflammatories from them.
4. There are good and essential fats, which are also anti-inflammatory
They are fats that contain monounsaturated fatty acids and omega 3. We can find them in flax, walnuts, avocado, and olive oil. These foods also have other phenolic compounds that help reduce inflammation.
5. Replace proteins of animal origin with those of vegetable origin
Which also provides more fibers, which we need so much. Don't forget that a serving of legumes provides the same amount of protein as a serving of meat. Also, by also consuming cereals, we will have complete proteins and all the essential amino acids.
Remember to avoid
Limit your consumption of processed foods as they are poor in nutrients and fiber. Avoid at all costs: non-caloric artificial sweeteners and products containing sucralose, high fructose corn syrup, and emulsifiers, among other food additives.