Microbiota diet: what to eat to raise the immune system

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Louise Hay
@louisehay
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If you have the swollen belly your immune system is very likely to be out of regulation. And that could be the fault of the billions of microorganisms that live in your gut. To support it, data in hand, are the latest scientific studies on irritable bowel syndrome, which causes not only abdominal pain and tension, but also alternating bouts of constipation and diarrhea.

"Researchers have seen that those suffering from this disorder, usually related to stress, has an altered composition of the microbiota due to a reduction in bifidobacteria ("friendly" ferments). It also has an imbalance of the enteroendocrine system (many do not know this, but the cells of the intestine produce different hormones including, for example, serotonin), an intestinal barrier less able to block the entry of invaders (toxins or pathogens that are) and a weakened immune system. Indeed, it is precisely here, in the belly, that 60% of our defenses are concentrated », says Dr. Diana Scatozza, a specialist in food science in Milan.



Eliminating fiber is not the right choice

“So far, the treatment of choice for colitis has included eliminating (or limiting) foods rich in fiber from the menu: vegetables, fruit, whole grains and legumes », continues our expert.

«The reasoning was simple: the bacteria present in the intestine ferment the fibers that our body is unable to digest, releasing gas and recalling water. Translated into practice, it means that the more fibers I eat, the more my belly swells. The less I take, the less abdominal tension will be. However, the new studies on the microbiota have highlighted a not insignificant problem: the fasting imposed on the bacterial flora causes a drastic reduction of bifidobacteria, the "friendly" enzymes which play a fundamental role in defending the health of our intestine. These microorganisms, feeding on fibers, certainly produce gas, but also short-chain fatty acids (acetic, butyric and propionic), which reduce inflammation of the colon, repair the intestinal barrier, stimulate the immune system and contribute to the prevention of tumors ».



The logical consequence of all this? "You shouldn't give up on fiber at all»Replies Doctor Scatozza. "On the contrary, we need to eat more, especially the soluble ones (such as beta-glucan, present in barley and oats) which are 100% fermented by our tiny allies."


The menu that fortifies

Some research even suggests the use of integrator at Psyllium (a plant rich in soluble fiber), but with our expert's diet, which you see here, you shouldn't need it. Follow it for 3-4 weeks, you will achieve two goals in one fell swoop: top defenses and flat stomach.

«In the menu I have entered both "prebiotic" foods, so defined because they contain the fibers that the bacterial flora feeds on, either "Probiotics", that is, rich in "superferments" capable of overcoming the gastric barrier and arriving alive in the intestine to strengthen the ranks of friendly microorganisms ", explains our expert.

“To quench the inflammation that irritates the colon and weakens the immune system, I then added "firemen" foods such as raspberries, blueberries, cabbage, extra virgin olive oil, red wine (if you like), chocolate, green tea and coffee, all of which are sources of valuable antioxidants, and nuts, avocados, salmon, and anchovies, which provide good fats. Finally, I eliminated the sugar (including that of milk, to be chosen delactosed), which unbalances the microbiota in favor of "bad" bacteria, and limited the pasta as much as possible, because the agglutinin present in the wheat germ can trigger a defensive inflammatory reaction ".



THE MICROBIOTA DIET THAT STRENGTHENS BARRIERS

Here is the weekly menu.

MONDAY



Breakfast

bitter coffee or green tea
probiotic fermented milk
1 square of dark chocolate
5 walnut kernels

Snack

1 underripe banana

Lunch

grilled salmon fillet
baked sweet potatoes with extra virgin olive oil and rosemary
blueberries
bitter coffe

Merenda

bitter coffee or green tea
goat's milk yogurt with oat flakes

Price

saffron barley creamed with extra virgin olive oil and grated parmesan
cabbage in salads
1 / 2 glass of red wine

TUESDAY

Breakfast

bitter coffee or green tea
goat's milk yogurt with oat flakes
raspberries

Snack

bitter coffee or green tea
probiotic fermented milk

Lunch

chicken breast and curry basmati rice
artichoke hearts stewed in a pan with extra virgin olive oil
1 underripe banana
bitter coffe


Merenda

1 square of dark chocolate
5 walnut kernels

Price

Tyrolean barley soup
baked ham
steamed broccoli flavored with extra virgin olive oil
1 / 2 glass of red wine

WEDNESDAY

Breakfast

bitter coffee or green tea
probiotic fermented milk
wholemeal rye cracker with smoked salmon and avocado

Snack

1 underripe banana

Lunch

pasta with extra virgin olive oil and parmesan
Stewed cabbage
fresh goat cheese
raspberries
bitter coffe

Merenda

bitter coffee or green tea
goat's milk yogurt with oat flakes

Price

cream of legumes
roast turkey
green salad
1 square of dark chocolate
5 walnut kernels
1 / 2 glass of red wine

THURSDAY

Breakfast

bitter coffee or green tea
probiotic fermented milk
1 square of dark chocolate
5 walnut kernels

Snack

1 underripe banana

Lunch

salmon fillet with black rice and avocado
mixed salad
bitter coffe

Merenda

bitter coffee or green tea
goat's milk yogurt with oat flakes

Price

cream of potatoes and leeks 
grilled chicken breast
cauliflower au gratin in the oven with grated parmesan
raspberries
1 / 2 glass of red wine

FRIDAY

Breakfast

bitter coffee or green tea
goat yogurt with oat flakes
blueberries

Snack

bitter coffee or green tea
probiotic fermented milk

Lunch

anchovies fried in extra virgin olive oil
mixed green salad
whole grain bread
1 underripe banana
bitter coffe

Merenda

1 square of dark chocolate
5 walnut kernels

Price

lentil and rice soup topped with extra virgin olive oil added raw
late red radicchio salad
Parmesan cheese
1/2 glass of red wine

Saturday

Breakfast

bitter coffee or green tea
rye biscuit with smoked salmon and avocado
probiotic fermented milk

Snack

1 underripe banana

Lunch

barley with porcini mushrooms and parmesan
steamed cauliflower 
raspberries
5 walnut kernels
bitter coffe

Merenda

bitter coffee or green tea
goat's milk yogurt with oat flakes

Price

cream of sweet potatoes, celeriac and carrots
fresh goat cheese
cabbage
1 square of dark chocolate
1 / 2 glass of red wine

Sunday

Breakfast

bitter coffee or green tea
probiotic fermented milk
1 square of dark chocolate
5 walnut kernels
wholemeal rye cracker with smoked salmon and avocado

Snack

bitter coffee or green tea

Lunch

cut of beef
sweet potatoes cooked in a pan with extra virgin olive oil and rosemary
blueberries

Merenda

goat's milk yogurt with oat flakes

Price

barley and legume soup
omelette with artichokes
1 underripe banana
1 / 2 glass of red wine


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