A good way to maintain our health, among other things, is to be very selective with the foods we choose to include in our eating routine. In particular, however, when these tips come from an expert, we should not ignore them, but follow them to the letter.
Choosing enough fruits and vegetables and avoiding excess sugars is an effective way to keep our vital functions at a good level and avoid the onset of chronic diseases. But what else could we notice?
Gastroenterologists at University College London and physicians at the London Gastrointestinal Center at The Princess Grace Hospital, urges us to follow his example and choose our food consumption carefully, paying attention to the following:
1. Less processed meat
Sausages, bacon, ham and cured meats are certainly tasty for many, but they do not have much nutritional value. Quite the opposite, as added nitrates and nitrites could be converted into harmful chemicals in the gut, called nitrosamines, which are considered a risk factor for colon cancer. Low in fiber and high in saturated fat, they can also disrupt the gut microbiome, leading to gut inflammation.
2. More low-fat dairy products
Milk, yogurt and cheese, the most popular dairy products, are divided into whole, semi-fat and low-fat. Saturated fat takes longer to digest, which can worsen indigestion and reflux symptoms, and it also contributes to inflammation in the gut, according to the gastroenterologist. Accordingly, high fat content could disrupt the “good” gut bacteria.
3. No to many fried foods
You would definitely expect to find them on this list. The all-time favorite fried foods can also cause stomach upsets as they slow down the emptying of the stomach due to the high amounts of fat. This means food takes longer to digest and can lead to nausea and abdominal discomfort. Also, the high temperatures used to fry foods are difficult for the body to break down, which can contribute to inflammation and oxidative stress in the digestive system.
4. Fewer sugary drinks
Excessive sugar consumption is associated with weight gain, a risk factor for many diseases, but also with gut microbiome disturbances, changing the composition of bacteria in the gut. Carbonated drinks, both sugary and unsweetened, have been particularly culpable as carbonated drinks can lead to gas build-up, which can cause bloating, cramping, GERD and constipation.
5. Over-processed foods
Apart from the fact that they have undergone a lot of processing, they contain ingredients that are dangerous for the body in general, such as added sugars, fat, salt as well as many other chemicals, preservatives and emulsifiers, which are linked to metabolic changes. The more processed a food is, the less healthy it is.
