As we are in the Azul-Marinho March, month of support for the campaign against colorectal cancer, I have separated some tips on how to take care of your intestines in a preventive way, thinking about protective foods and reducing agents aggressive which can increase the risk of developing tumours. See below:
1. Increase Intake of Soluble and Insoluble Fiber
It is necessary to balance the consumption of fibers and favor the two types: soluble (those which constipate and help regulate intestinal transit and reduce the absorption of cholesterol and glucose) and insoluble (which have a laxative power and increase the volume and fecal frequency).
2. Consume probiotics and prebiotics
The synergy between probiotics and prebiotics promotes the health of the intestinal microbiota, which must be in harmony to help prevent intestinal diseases such as cancer. Fermented beverages such as kefir and kombucha, probiotic supplementation, and consumption of inulin and fructo-oligosaccharides allow for this synergy and aid in gut bacterial recovery.
With fiber and without water, the intestine does not function properly and can even become deregulated and increase the risk of imbalance. Always have your water bottle handy and drink 2 to 3 liters throughout the day.
4. Avoid High Frequency Sausage Consumption
The World Health Organization (WHO) has previously shown that excessive consumption of sausages and processed meats high in artificial nitrates can increase the risk of colorectal cancer. Therefore, replace these foods with fish, fresh meat and vegetables with high nutritional density that protect the intestinal mucosa.
Roberta Lara gives advice on how to take care of the gut
*Roberta Lara is a nutritionist and contributor to the “5 Minute Nutrition” page.
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