Summer is an opportunity to pamper your microbiota. Nutritionist Arnaud Cocaul gives us his good advice and insists: “Put color on your plates”.
- You must eat 5 fruits and vegetables and not exceed juices of 100 to 125ml, or 3 squeezed oranges for an orange juice.
- Meat and fish should be consumed without abuse and it is important to vary.
- You have to listen to each other because everyone has their own tolerance and enjoy meals while taking time away from screens.
Holidays are often accompanied by food relaxation with the desire to have fun. The nutritionist Arnaud Cocaul, joined by Pourquoi doctor, shares the few gestures that allow us to avoid hurting our intestinal microbiota without forbidding some fantasies.
“Taste fruit juices like great wines”
Like all year round, eating 5 fruits a day must remain the basis of our diet. “They provide fibers that nourish our microbiota, reduce the risk of developing certain diseases such as colon cancer, provide vitamins and trace elements and strengthen our immune system.says Arnaud Cocaul. With a good fruit salad, we pamper our microbiota.” Summer is usually the time to enjoy the juices. Beware of excesses because abusing it too much leads to an overflow of calorie intake and an overconsumption of fructose, the sugar naturally contained in fruits, which is not good for our liver. “People should taste fruit juices as if they were great winessays the nutritionist. They should not be drunk like a glass of water. The daily dose should not exceed 100-125 ml.” For an orange juice, for example, this means squeezing 3 oranges.
In addition to fruits, vegetables should also be consumed daily. The recommendations to eat 5 fruits and vegetables a day should remain the norm. Summer often rhymes with barbecue and vegetables are easily forgotten when they are necessary for our microbiota. “Sausage-fries-ice cream barbecues are catastrophic for the intestineinsists Arnaud Cocaul. There is nothing that feeds it. The bacterial population of the intestines must be nourished because it protects us against infections so it is important to nourish them correctly.” To do this, simply add vegetables to the grill. “All vegetables are goodhe continues. The more colors on the plate, the better. The more colors, the more nutrients for our digestive tract. Peppers, for example, have antioxidants that are very good for our body.”
Important to listen
Meat and fish must be consumed in a reasoned way, without abuse. “These foods provide lots of benefits for our body, such as vitamins, but are not so good for our intestines.notes Arnaud Cocaul. What is important is dietary diversity. Depending on the meat, we don’t have the same intake. You have to vary.” It is also necessary to pay attention to the quantities and not to abuse. Dairy products are good allies for our microbiota. “Proteins from soy or cereals, such as oats or wheat, are friends of our intestines.”
In addition to all this advice, the nutritionist adds that it is important to listen to yourself. “It all depends on the tolerance of everyone, he notes. Some people do not tolerate this or that fruit or vegetable. You have to listen to yourself and not abuse when you like something.” Meals should be done calmly, without a screen, and taking the time to chew is important. “Our brain needs to be mindful of foodnotes the nutritionist. Otherwise, he will eat automatically at the risk of being bloated or not being satisfied because we would not be aware of what we have in the mouth..” Physical activity should also not be forgotten on vacation because it allows “the digestive tract to function better with a more regular transit, adds Arnaud Cocaul. “Swimming, for example, is a good sport since the water helps to massage the belly.”
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