When it comes to ensuring good digestive health that promotes correct microbiota balance There are many factors that influence the equation. It’s not just what we eat that matters; It is also essential to be aware that rest, stress management or physical exercise itself can greatly affect what happens in our intestine.

For this reason, beyond talking about a diet that is beneficial for the microbiota, we should almost talk, in the style of what happens with low-grade chronic inflammation, about a lifestyle that promotes a good balance of it. Although there is still much to understand and study, We know that the set of microorganisms that coexist in our digestive system influence our health in different ways..

And yes, obviously, the food pattern to which we adhere is essential to avoid what is known as dysbiosis (imbalance) and enhance our well-being. In this sense, the consumption of fermented foods, a good variety of fruits and vegetables, nuts, seeds or whole grains is essential to keep the microbiota in shape. Also the consumption of drinks such as coffee, which produces an extremely beneficial effect, or betting on strategies such as time-restricted eating, are other aspects to consider.

Protein source matters

And we cannot forget one of the macronutrients that is generating the most interest in recent times. “It is essential to vary the protein source to have a good microbiota. At a time when its fame has grown and everyone wants to consume more protein, it is important to bet on variety. Although most studies show that 90% of people consume enough,” he says Tim Spectordoctor and scientist, in The Diary of a CEO.

Because beyond the debate about the amount of protein necessary depending on our objective, there is a reality that we must also contemplate. We need protein, but above all we need fiber. And there are very efficient ways to incorporate both essential nutrients.

“Most people focus on eggs and meat when thinking about protein.. But I think people should focus on the fact that there are many other sources of good quality protein, such as beans, legumes, mushrooms or whole grains such as quinoa and pearl barley. If you think about it, you can get protein and also fiber because 90% of us are deficient in fiber,” adds the epidemiologist and professor at King’s College London.

“And if you want to take care of your gut microbes, you really need to give them fiber. Otherwise, you are depriving them of food just by eating or eating meat, eggs or a protein drink,” concludes Dr. Spector.

Álvaro Piqueras is a sports expert and in the last five years he has specialized in fitness, nutrition and other health topics. Try to stay up to date on new research and trends in the fields you master so you can rigorously share the training routine that can inspire a change in your habits, the properties of the foods that should be part of your diet or the scientific findings that can improve the physical and mental well-being of people like you.

He began his career in local and regional media in the land of Don Quixote, specifically in Albacete. From there he made the leap to national media after an enriching stint at a wonderful independent advertising agency named after a Beatles song (GettingBetter), although he always kept his journalistic vocation intact.

Hence, he pursued his dream of working for one of the main publishing groups in the country such as Prisa, Vocento and now also Hearst. Perhaps you have read him in the digital version of Diario As, addressing countless topics, or in ABC and other newspapers and magazines of the group, preparing branded content reports for large brands, multinationals and institutions. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.

As it could not be otherwise, he confesses to being a lover of sports and from a very young age he has tried disciplines as diverse as athletics, football, basketball, tennis, cycling or swimming. Sometimes feeling the adrenaline of the competition, and other times simply enjoying the benefits of physical activity. Now he has taken up functional exercises and boxing because he is certain that the bag is incapable of hitting him back.

Graduated in Advertising and Public Relations from the University of Alicante, he also has specific training in social media management and direction, strategic planning and graphic design. Lately he has delved into the universe of generative artificial intelligence applied to journalism, but he swears and perjures that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes after 20 years of experience in the communication sector.