Swollen belly: the right diet for the intestinal microbiota

If you want to feel good, focus on friendly foods at the table microbiota. Formed by microorganisms divided into bacteria, virus And yeastsfor the most part harmless, the gut microbiota contributes to Welfare of the organism in different ways:

for instance, provides energies And different vitaminsmake your natural stronger defense system, modulates sense of hunger and visits to the toilet. Not only that: some bacteria of the microbiota are also very important for the metabolism. Do you want to follow the right meal plan?

Here is the weekly program proposed by the dietician Ambra Ciliberto.

Monday

Breakfast
A plain yogurt with oat flakes

Snack
Nuts (e.g. nuts)

Lunch
Brown rice with courgettes and peas

Snack
Fresh seasonal fruit salad

Dinner
Grilled chicken breast with grilled vegetables
and wholemeal bread

Tuesday

Breakfast
Kombucha tea with wholemeal rusks
and raspberry jam

Snack
Pineapple

Lunch
Quinoa risotto with radicchio

Snack
dried fruit (e.g. cashews)

Dinner
Salmon with artichoke cream and potatoes

Wednesday

Breakfast
Toast with bitter orange marmalade and coffee

Snack
A banana

Lunch
Wholemeal spaghetti with sardines and a side of pan-fried catalonia

Snack
A white yogurt 0.1% with dried fruit

Dinner
Omelette with leeks and potatoes and a side of spinach

Thursday

Breakfast
Kefir with oat flakes and blueberries

Snack
Two kiwis

Lunch
Baked sea bass fillet with herbs, vegetables
in pinzimonio and crunchy wholemeal bread

Snack
Nuts (e.g. almonds)

Dinner
Cream of pumpkin and carrots with wholemeal croutons

Friday

Breakfast
Porridge with oat flakes, apple and cinnamon

Snack
Extract of fennel, apple, celery, ginger

Lunch
Steamed cod with a side of baked vegetables
and wholemeal bread

Snack
One white yogurt 0.1%

Dinner
Cream of peeled red lentils, pumpkin and ginger

Saturday

Breakfast
Toasted wholemeal bread with ricotta and raspberries

Snack
Fresh seasonal fruit salad

Lunch
Spelled with vegetables and peeled chickpeas

Snack
Nuts (e.g. Brazilian nuts)

Dinner
Chicken breast and spinach rolls and basmati rice
with turmeric

Saturday

Breakfast
Pancakes with oatmeal, pecans, red fruits and tea

Snack
20 g of dark chocolate 85%

Lunch
Buckwheat with vegetables and shrimp

Snack
A serving of papaya

Dinner
Baked swordfish with vegetables and potatoes


READ ALSO: How is your belly? What to do to extinguish inflammation and protect the intestine

Article published in TipsForWomens n ° 3 on newsstands from February 16, 2021

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