Expert doctor: Simple foods remain the best for our bodies

Foods that make the digestive system healthier and happier

Diversifying the colors of vegetables means getting a rich set of vitamins and nutrients. Archival

Dr. Christine Lee, a gastroenterologist at the global healthcare system, advised the need to follow a healthy and varied diet that helps build a healthy digestive system, stressing that digestive health is essential to maintaining a strong immune system that promotes one's mental and physical health.

Dr. Lee stressed the need to maintain a good balance of gut bacteria for human health, explaining that "eating the right foods strengthens the complex microbiome system in the gut made up of trillions of microbes, which includes good bacteria."

Symptoms of poor gut health may include rashes and fatigue, as well as the most obvious and related symptoms, such as heartburn, bloating, intestinal gas, constipation and diarrhea.

The gut health expert urged paying attention to these symptoms, especially if any appear after eating, as they are indicators of the need to make a change in diet to help their gut.

goal

Dr. Lee advised individuals to eat plenty of plant-based foods, whole grains, prebiotic and probiotic foods, as plant-based foods full of soluble and insoluble fiber (prebiotics) help digestion and maintain a healthy digestive system.

"You should set a goal of eating between five and seven servings of fruits and vegetables a day, and diversifying their colors to include green, red, orange and yellow, which means you get a variety of vitamins and nutrients, which your body needs."

She suggested eating whole grains full of fiber, which are important for regular bowel movements, such as oats, barley, rye, millet, quinoa and brown rice, and unprocessed whole grains retain more natural benefits than ground or refined grains, which have removed some of the nutrient layers.

When shopping, the doctor recommended choosing cereals, which have at least three grams per serving in order to get the best benefit.

Dr Lee said: "Foods with good bacteria (probiotics) can be included in the diet, such as fermented foods, such as yogurt and sauerkraut. These foods include microorganisms that are beneficial to digestive health."

She added that «(prebiotics) found in garlic, onions, artichokes, bananas, apples, whole oats and others, are important because they work alongside (probiotics) to maintain the performance of the intestine and (microbiome) at maximum efficiency», explaining that «(prebiotics) act as a food source to support good bacteria in the intestine, while (probiotics) enrich the group of good bacteria and add to their diversity».

Avoid or minimize

Many foods can cause digestive problems, so you should avoid them or at least limit their intake, Dr. Lee said. These foods include high-sodium foods such as potato chips, processed meats and many prepared foods, which can slow digestion and lead to bloating, as well as processed foods, which contain preservatives that slow down the movement of the digestive system and allow the accumulation of harmful bacteria.

She recommended limiting other types of food, including oils loaded with saturated fats, which can lead to indigestion, gas and diarrhea, as well as artificial sweeteners, which may be difficult for the body to process.

She also advised limiting red meat intake to no more than 85 grams twice a week, especially since red meat is associated with an increased risk of heart disease.

Dr. Lee concluded that "simple foods remain the best for our bodies," calling for "we listen to our intestines and observe reactions to the foods we eat, and reduce the foods, which cause digestive problems, if we add to that regular exercise with exercise, which strengthens the heart muscle, our intestines will become healthier and happier."

Good bacteria

Dietary diversity leads to a healthier microbiome that contains more good bacteria that will improve the state of the digestive system and increase its ability to deal with everything that may go into it.

• 7 servings of fruit and vegetables per day, recommended by Dr. Christine.