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- The Mediterranean diet can be beneficial for your digestive system.
- Eating high fiber foods, such as those that make up the popular diet, can help with constipation and maintain healthy intestinal bacteria.
- Eating lots of raw vegetables can be difficult for some people to digest.
The intestine sometimes calls the second brain. It contains about 100 million neurons, which is more than in the spinal cord or the peripheral nervous system. Our sensations depend a lot on the state of our digestion. It is therefore important that our diet promotes the health of our intestines.
The Mediterranean diet focuses on whole foods unprocessed. Think about fruits, vegetables, whole grains, nuts, seeds and high quality fats from unprocessed olive oil and oily fish. This is undoubtedly a healthy diet, but how does this affect the intestines?
INSIDER consulted doctors and nutritionists to find out what impact the Mediterranean diet could have on digestion.
Keeping to the Mediterranean diet could improve digestion
The Mediterranean diet encourages the consumption of many sources of plant-based protein, such as nuts and legumes, rather than red meats. Making this switch can soothe digestive disorders.
"Red meat is rich in iron and protein, but it's the most difficult protein to digest, and easier proteins like fish and legumes will improve your digestion and give you a feeling of well-being and a sense of well-being. feeling bloated after each meal, "Dina Merhbi, dietician in clinic, told INSIDER.
Mediterranean diet could help with constipation
If you suffer from digestive problems, it is likely that the transition to the Mediterranean diet can help you.
"High intake of vegetables improves digestion and because it is high in fiber, it actually helps people increase their fiber intake, which improves their digestion and cures constipation," said Merhbi.
Filling your plate with high fiber foods can help you become more regular. To start your day with a dose of fiber, try loading a bowl of oatmeal with sliced apple and dried fruit.
Read more: 10 of the best things to eat for breakfast on the Mediterranean diet
Olive oil can help reduce inflammation in the intestines
Higher consumption of vegetable oils such as olive oil is ideal for the irritated digestive tract.
"It has been proven that healthy fats covered our digestive tract and reduced internal inflammation related to irritable bowel syndrome and reflux," said Merhbi.
If you want to exploit the healing powers of healthy fats, Merhbi recommends that you stick with olive oil and avoid using other vegetable oils. Sprinkle olive oil on a salad or bowl of hummus for easy integration into your diet.
Eating with others could help you digest better
Eating in the Mediterranean is not only about the food on your plate, but also the culture that surrounds the food. A key element of the Mediterranean diet is to make the meal a social event.
"Digestion is part of the parasympathetic nervous system of our body, also called" rest and digestion. "When we are relaxed, smell and taste our food, we allow our body to be in its optimal state to receive food and digest them properly, "Dr. Samantha Nazareth, a certified gastroenterologist, told INSIDER.
The Mediterranean diet consists of taking the time to eat with others. Treating meals as a social occasion can put us in a state of relaxation, which can facilitate digestion.
The Mediterranean style of eating helps keep your intestinal bacteria happy
Our intestines are filled with 300 to 500 species of beneficial bacteria that contribute to the proper functioning of our digestive system. These beneficial insects have a tremendous impact on our well-being and a diet that conforms to the Mediterranean diet can help maintain this microbiome in good health.
"The Mediterranean diet includes groups of high-fiber foods such as cereals, fruits and vegetables, legumes and nuts seeds.The fiber contained in these foods feed the intestinal bacteria, thus helping to promote a Positive intestinal environment and contributing to regularity, "Anna Rosales, RD, told INSIDER.
Getting a lot of fiber and eating fermented foods such as gherkins, sauerkraut and Greek yogurt is a good way to boost the ranks of beneficial bacteria in your gut.
Eating raw vegetables with this diet could irritate your stomach
The Mediterranean diet is full of fruits and vegetables. As delicious as the fresh vegetables in the garden, they can give some people a stomach ache.
"Consumption of raw vegetables is not made for everyone.Vegetables are excellent, but for some people, raw veggies irritate their system and cause intense cramps," said Merhbi.
If you find that nibbling raw vegetables such as carrot sticks, chopped peppers or celery gives you a feeling of discomfort, be sure to lightly cook your vegetables before eating them. Steaming is an easy way to soften your vegetables without losing flavor or nutrients.
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