The best and worst food for digestion

The best and worst food for digestion
The best and worst food for digestion
Anonim

Some foods are great for helping digestion, while others are conducive to discomfort and heaviness in the stomach. Understanding what to include in your diet and what to avoid in order to feel better.

The Best and Worst Foods for Digestion

Foods related to bloating and constipation

Onion is one of the richest sources of fructans (which are chains of fructose). They are not digested in the small intestine and therefore reach further - to the large intestine, where many microorganisms normally live. There, fructans serve as a breeding ground for beneficial microorganisms, stimulating their reproduction. Very often this effect is useful. However, if you are prone to bloating, onions can exacerbate this problem.1 Milk.Fat-free dairy products are a very important source of calcium, magnesium, vitamin B 12 and a number of other vitamins and minerals. However, it is important not to forget that milk is very rich in a special milk sugar - lactose, for the digestion of which a special enzyme lactase is needed. For many people, from the age of about 5 years, the production of this enzyme in the intestines decreases significantly.2 In this case, bloating and even diarrhea can occur when milk is consumed.

Confectionery are very rich in refined sugar, syrups, milk and saturated vegetable fats (margarine or palm oil) and are extremely poor in fiber and other dietary fibers. Such products, being very high-calorie, often displace more he althy and fiber-rich foods from your diet - after confectionery you just don’t feel like eating anymore. If constipation bothers you occasionally, avoiding low-fiber foods is the way to go.

Confectionery are very rich in refined sugar, syrups, milk and saturated vegetable fats (margarine or palm oil) and are extremely poor in fiber and other dietary fibers. Such products, being very high-calorie, often displace more he althy and fiber-rich foods from your diet - after confectionery you just don’t feel like eating anymore. If constipation bothers you occasionally, avoiding low-fiber foods is the way to go

Fat-free yogurt and kefir. Reduced-fat dairy products (0.5-2.0%) and low-fat dairy products (4 are the most important source of calcium in the modern human diet For every adult, scientists recommend consuming 3 cups (240 ml) of skimmed milk or an equivalent product (such as yogurt or kefir) daily.3 This allows you to get about 80% of the minimum daily requirement for calcium. Adequate calcium intake is essential to prevent osteoporosis and associated fractures in adulthood.Bone mineral density typically increases, or becomes stronger, by the age of 25. After age 30, bone mineral density begins to decline.5Thus, during childhood and adolescence, sufficient calcium intake (with low-fat dairy products) allows you to accumulate the maximum amount of calcium in the bones, and in middle age - to reduce the rate of "washing out" of calcium from the bones. The process of producing yogurt and kefir from milk significantly reduces the content of lactose sugar in them due to fermentation. Therefore, yogurts and kefirs are much better tolerated by adults and adolescents than milk.

Walnuts. Many people have heard about the so-called omega-3 fatty acids. They are indispensable in the human diet. "Essential" means that omega-3 fatty acids cannot be produced in the human body from other fatty acids. In this case, individual omega-3 acids can be formed from other omega-3s. However, there are omega-3s that are absolutely indispensable. These include alpha-linolenic acid. From it, anti-inflammatory substances are formed in the human body, which are involved in the regulation of inflammation and immunity. In the standard diet of a Russian, its content is not enough. Its main sources (soybean oil, linseed oil, walnuts) are not very popular in Russia. However, for an adequate intake of alpha-linolenic acid, it is important to use these foods every day. Women are recommended to consume 1.1 g and men 1.6 g of alpha-linolenic acid every day.6 Walnuts contain 9.1 g of alpha-linolenic acid for every 100 g of nuts. For comparison: in sunflower oil its content is 0.2 g per 100 g of oil, in olive oil - 0.8 g per 100 g of oil..6

Carrots - the richest source of beta-carotene. Many of us have been familiar with the persistent addition of butter to the diets of kindergartens, schools, hospitals and even the army since childhood. This is because, in the early 20th century, scientists discovered that butter was a rare source of ready-made vitamin A (retinol). Vitamin A is very important for vision. The first hypovitaminosis A (blindness at dusk, dryness of the cornea) was described in Denmark during the First World War in an orphanage in children whose diet, due to deficiency, included only absolutely skimmed milk. The children developed twilight blindness and dry eyes. Some lost their sight irreversibly.8 Since then, in the USSR, in order to avoid hypovitaminosis A, any diet was enriched with butter. However, in the middle of the 20th century, an excessive consumption of saturated fats was associated with the risk of developing atherosclerosis of the vessels.9 All adults are now recommended a diet containing no more than 7% of the total calorie intake of saturated fats. 10 When using butter, this standard is difficult to meet. Therefore, plant foods rich in beta-carotene began to play a special role. Beta-carotene is a complete provitamin A. In the human body, it turns into ready-made vitamin A (retinol, found in butter). Eating carrots regularly will ensure that you always get enough vitamin A while protecting you from saturated milk fat.

However, if unpleasant symptoms still appear, you should pay attention to the state of the intestinal microflora. A he althy gut maintains a balance between the various micro-organisms. Bifidobacteria and lactobacilli predominate, but the total diversity of microbial species living in the intestines is in the hundreds. Sometimes they are not enough for the normal functioning of the gastrointestinal tract, and you have to turn to medications. For example, the German drug Hilak forte is the 1 metabolic probiotic in Russia11. Hilak forte helps to restore 500 types of beneficial intestinal bacteria12, eliminates dysbacteriosis and its symptoms: diarrhea, bloating and constipation13.

And due to its special composition, Hilak forte remains effective under the action of antibiotics and can be used from the 1st day of treatment12.

Links:

1. Heizer WD, Southern S, McGovern S. The role of diet in symptoms of irritable bowel syndrome in adults: a review narrative. J Am Diet Assoc. 2009;109:1204-14.

2. Heyman MB; Committee on Nutrition. Lactose intolerance in infants, children, and adolescents. Pediatrics. 2006;118:1279−86.

3. U.S. Department of Agriculture and U.S. Department of He alth and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office, December 2010.

4. 21 C.F.R. § 131.203 / 21 C.F.R. § 131.206. http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?CFRPart=131. Retrieved 10/20/2015.

5. Institute of Medicine. 2011. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press. (page 54)

6. Institute of Medicine. 2002. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Washington, DC: The National Academies Press. (pages 11 and 423)

7. USDA National Nutrient Database for Standard Reference. Release 28. Full Report (All Nutrients): 12155, Nuts, walnuts, English. Retrieved 10/20/2015.

8. Bloch C.E. Klinische Untersuchungen über Dystrophie und Xerophthalmie bei jungen Kindern. Jahrb. Kinderheilkd. 1919;89:409−41.

9. Kobernick SD, Melman E, Lo MT. Effect of butter fat and body weight on experimental atherosclerosis in rabbits. Proc Soc Exp Biol Med. 1964;115:160−4.

10. Dietary Guidelines Advisory Committee. 2010. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010, to the Secretary of Agriculture and the Secretary of He alth and Human Services. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC.

11. In terms of sales in monetary terms in the Russian Federation, IMS He alth data for 2014. Metabolic probiotics - probiotics based on microbial cell components and / or metabolites

12. Shcherbakov P. L. // RMJ. Pediatric gastroenterology and nutrition. T. 11. No. 3. 2003. P.103−112

13. For more information, see the instructions for medical use of the drug Hilak forte

Hilak forte. Balance regulator of intestinal microflora.

These recommendations do not replace consultation with a specialist. The positive effect of the drug, its effectiveness and safety is not guaranteed.

HLKF-RU-00063-Cons-17112017

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