Spoil Your Intestines

See here which foods benefit your gut – and which ones you should preferably limit.

What’s good to eat if you want to lose weight and spoil your intestines at the same time, and what’s bad? Check out our HOT&NOT list with 10 brilliant foods that healthy gut bacteria will love, and 7 that can hinder your weight and gut health.

HOT: 10 things you can (and should) eat more of

1. Vegetables. An absolute must for your intestines. Incorporate vegetables into all your meals. Munch on them raw and add them to soups, smoothies, omelets, or stews. Vary so you get a lot of different types, and preferably choose organic. Remember to drink plenty of fluids.
2. Berries. You can add them to porridge, yogurt, smoothies, and salads – fresh or frozen. Also, supplement with a few pieces of fresh fruit daily.
3. Fish and seafood. Several times a week is ideal. Vary so you get both fatty and lean fish. Also, vary the cooking method so you don’t fry and grill every time. Steaming is a super healthy way to prepare fish.
4. Poultry. Preferably buy fresh instead of processed, and use leftovers as cold cuts.
5. Nuts, almonds, seeds, and kernels. Enjoy many different kinds. Use them for gratin instead of breadcrumbs, sprinkle them on breakfast, and in your salads.
6. Dairy products and cheese. Use them in homemade dressings and pastries, for breakfast, or as a healthy dessert. Choose natural products, i.e., without added sugar and sweeteners. Preferably choose products with live probiotic bacteria, such as A38 or Cultura.
7. Rice, oats, millet, buckwheat, quinoa, and potatoes. Prioritize starch sources without gluten. Serve a delicious porridge, take a few potatoes for the main meal of the day, or add cold rice to a salad.
8. Legumes and lentils. Add them to both stews and salads. Be aware that legumes should be soaked before use, as otherwise, they can be toxic and cause stomach pain.
9. Dark chocolate. Stick to a small piece a day. For example, finely chop the chocolate onto a portion of yogurt. Choose dark chocolate with a high cocoa content.
10. Water, tea, and coffee. Most of us need around 2 liters of water daily. If you get tired of drinking plain tap water, try adding lemon, herbs, or frozen berries. Supplement with tea or coffee if you feel like it.

NOT: 7 things you can advantageously limit

1. Ready meals and fast food. If you need something quick, remember that a portion of oatmeal, an omelet, or a piece of gluten-free bread with fish toppings and a couple of vegetable sticks are also a kind of fast food.
2. Sugar. Cut down on – or completely avoid – food with sugar, such as candy, cookies, cakes, jam, juice, etc.
3. Meat from four-legged animals like beef, lamb, and pork. Instead, eat poultry, dairy products, eggs, beans, lentils, fish, and gluten-free porridge.
4. Processed cold cuts. Replace deli meats with avocado, cheese, tomato, egg, banana, or a leftover poultry or fish from dinner.
5. Simple carbohydrates. Whether you want to eliminate simple carbohydrates from foods like bread, pizza, breading, cookies, cake, muesli, crispbread, and candy completely from your diet for a period or just limit your intake is up to you, but try it and listen to what your body tells you.
6. Store-bought dressings, sauces, mayonnaise, etc. Instead, make your own guacamole, tomato salsa, or homemade dressing with yogurt and herbs, and spice it up with herbs, lemon juice, ginger, and chili.
7. Sweeteners. Get used to the idea that not everything needs to taste sweet.

You can find plenty of inspiration and recipes on the PRO HEALTH diet page. Feel free to ask at the reception about Pro Health.

Bon Appétit!