Doctor unveils list of 'gut-helping' foods that might help you fight off the flu
A doctor has shared a list of "gut-helping" foods that could help reduce your chances of getting ill this winter and could be key in fighting off the flu.
Kerri Ferraioli's advice comes ahead of the cold and flu season, during which millions of people catch viral illnesses. The expert nutritionist at YorkTest explained that improving your gut health is beneficial for your overall wellbeing, and can also boost your immune system, enhance your mood and brain function as well as promote better quality sleep.
She said that fruit and vegetables are some of the best sources of fibre and nutrients for a healthy gut - and you should aim to eat 30g of fibre per day. The best fibre-rich foods are oats, avocados, raspberries and black beans. An option to get plenty of fibre is to have a bowl of porridge with sliced banana and raspberries for breakfast.
Avocados are rich in fibre (Getty Images/iStockphoto)Dr Ferraioli also said fermented foods can boost your gut health since they are packed with good bacteria, or probiotics, reports Bristol Live. Probiotic superfoods you can add to your diet include fermented pickles, yogurt, kefi, kombucha, sauerkraut, kimchi, sourdough bread and some types of cheese. An easy recipe is a ploughman's sandwich for lunch, the expert said.
Prebiotics are non-digestible and act as nutrients for your good bacteria, or probiotics, the nutritionist went on to say. Common types of prebiotics include fructans, insulin, pectin and oligosaccharides, which can be found in a variety of foods.
Mum's heartbreak as 'best pal' daughter dies days after 'boozy birthday lunch'
Prebiotic superfoods include garlic, onions, unripe bananas, artichokes, whole oats and apples. Chicory root, dandelion greens, asparagus and ground flaxseed can also help support your gut health.
Having a vitamin C deficiency can make it harder for our bodies to fight off infection, increasing the risk of catching a cold or flu over time. To reduce the risk of deficiency it is recommended that adults consume around 40 mg of vitamin C per day.
Foods high in vitamin C include oranges, strawberries, kiwis, broccoli and red cabbage. Getting your daily dose of vitamin C can be as simple as having a glass of orange juice in the morning, or adding some berries to your breakfast.
The doctor said that both sugar and processed foods are harder for the body to digest, leading to an imbalance of bad bacteria in your gut that can cause inflammation and bloating. Cutting down on greasy fried foods may help to improve digestion and restore the gut biome. Instead, try to eat lean, whole foods.
Oranges have a high content of vitamin C (Getty Images)And if you live a stressful lifestyle, you may struggle to feel the benefits of eating your way to a healthy gut - this happens because the stress response inhibits the digestive system, making your dietary efforts less impactful. However, the relaxation response activates the digestive system, supporting your gut health and immunity. So taking time to relax, in whatever way works for you, is essential alongside your diet to support gut health.
Ms Ferraioli added: "Good gut health isn't just a TikTok trend, it's vital to your overall wellbeing as a lot of the cells that make up your immune system can be found in the digestive tract. Most people don't think about making conscious choices to improve their immune system until they’re already down with the cold or flu.
"Taking steps to improve your gut health with small changes to your diet is an easy way to help avoid these uncomfortable situations. It’s also important to recognise the things that may be impacting your gut health, such as fatty foods and a stressful lifestyle.
"Taking a holistic approach to gut health, making both diet and lifestyle changes, is your best course of action for a healthy gut. If you’re concerned about your gut health and bloating, it may be worth taking a food intolerance test as around 45% of the UK population are thought to suffer from a food intolerance which can be associated with these symptoms."
Read more similar news:
Comments:
comments powered by Disqus
