- A well -healthy dinner should combine probiotics, prebiotic fiber and anti -inflammatory foods.
- Roasted salmon with chickpeas, kale and whole grain provides protein, omega-3 and intestinal fibers.
- Adding fermented foods such as yogurt, Kimchi or Miso increases probiotics that help to compensate for the intestinal microbioma.
When we talk about “intestinal health”, we really talk about the intestinal microbioma – the trillions of microorganisms in their digestive tract. This community not only influences digestion, but also influences its metabolism, its immune system, its hormones and even its brain function. “Recent studies show that a balanced microbiome nutrient absorption, hormone and neurotransmitter production supports,” says Tami Best, MS, RDNwho specializes in nutrition and intestinal health.
What does that mean for dinner? We recommend our roasted salmon with smoky chickpeas and greens as one of the best meals that you can make for the health of intestines. Each serving offers almost a quarter of the daily value for fiber (6 grams) of vegetable foods that feed advantageous intestinal bacteria. Salmon adds high-quality protein and omega-3 fatty acids to lower the inflammation. If you want to circle it with a grain, choose the quinoa, wild rice or barley for additional prebiotics – or start with white rice if you leave in more fiber to avoid flatulence.
Why this dish is so great for intestinal health
Prebiotic fiber
Diana Mesa, RD, CDCES Legumes are one of their preferred prebiotic sources – and this recipe brings chickpeas. They are thrown with oil, peppers and salt and then crispy roasted to combine them with salmon and kale. Have extras? Roasted chickpeas make a delicious snack for yourself or a crispy salad that is burdened the next day.
This dish also contains kale, which also helps to support its intestinal microbioma. The recipe provides to cook it on the stove for a warm side, but you can serve it relaxed if you prefer something more refreshing.
Can offer probiotics
This recipe contains a creamy -green dressing to exceed the salmon and the greens. A source of the creaminess of the dressing is buttermilk, an ingredient that sometimes contains (but not always) probiotics. (Check the label for living and active cultures.)
If you are not sure whether your buttermilk contains probiotics, it is also easy to add probiotics by using yogurt instead of buttermilk or mayonnaise in the recipe. Or you can swap the dressing and instead make this creamy yogurt dill sauce.
Anti -inflammatory ingredients
This recipe contains some anti -inflammatory ingredients that are best recommended, including green leafy vegetables, fatty fish and olive oil outside the virin. “In anti -inflammatory foods help keep intestinal cells healthy,” says best.
In addition, the chickpeas are seasoned with peppers, a spice that has anti-inflammatory advantages due to its capsaicin content. Capsaicin is responsible for the spicy taste of foods such as peppers and chile peppers. Studies suggest that capsaicin can help reduce inflammation and stimulate mucin production in the large intestine, which supports the growth of healthy intestinal bacteria.
What to look for at dinner
A well-healthy dinner includes more than just a superstar ingredient-it is about combining the right food and habits. Here are the most important things you should consider.
Probiotic ingredients
Probiotics are well -living bacteria that help pop their intestine for a healthy microbiome. We need even more research to find out whether or when probiotic supplements are advantageous. It is particularly important to get probiotics from food sources.
You will find probiotics in foods such as Kimchi, sauerkraut, Temh, Miso, Kefir and some brands of cottage cheese. Yogurt is another great probiotic food that can be built into dinner. Mesa recommends being padded as the basis for a dressing or a marinade or on a soup.
Prebiotic fiber
Fiber is ideal for intestinal health – especially if it is a certain type that is referred to as a prebiotic fiber and which acts as food for the healthy bacteria in your intestine and enables you to thrive.
“The bacteria in their intestinal fermentation-promptiotic fiber that release by-products such as gases and short-chain fatty acids,” says Mesa. “Short -chain fatty acids have anti -inflammatory properties that are not only an advantage for the health of intestine, but also for general health,” she explains.
Prebiotic foods that are best recommended include whole grains, peas, legumes, artichokes, garlic, honey, asparagus, banana, dandelion green and onions. Mesa says she loves to include potatoes, legumes or cooking bananas in her dinner for prebiotic fiber.
Plant food
For a good -friendly dinner, make sure you pack the plants. A study that followed a Mediterranean diet that is rich in plant -based foods had significantly more diverse intestinal microbiomas than those who ate a typical western diet with a low fiber and with high sugar and animal products. The researchers believe that antioxidants – are used in vegetable food – may have something to do with it.
A committed environment
Darm Health is more than just the nutrients they eat. It’s also about How you eat. Mindful food can promote the regulation of the nervous system and help your body to enter the “calm and digestive mode” for optimal digestion. Indeed, research into mindfulness base reduction has shown a robust improvement in gastrointestinal symptoms in people with IBS who are associated with the ability to remain present and eat with consciousness.
Try to eat in an environment with little stress. Take enough time so that you are not rushed and aim to eat regularly during the day so that you do not arrive excessively hungry for dinner. This gives you the opportunity to chew your food well. “The digestion begins in the mouth, and in the hustle and bustle of everyday life they may eat quickly,” says Mesa. Slowing and thorough chewing can support digestion and make meals more pleasant, she adds.
Our expert
For a healthy intestine, it is important to eat prebiotics, probiotics and anti -inflammatory foods such as fat fish and leafy vegetables. The best dinner that fits into the bill is our roasted salmon with smoky chickpeas and greens. In order to support healthy digestion, experts recommend eating them slowly in a stress -free environment. You will also want to enjoy and enjoy with such a good dinner.
