15 to 20% of the population suffers from a fragile gut, due to greater difficulty in digesting certain foods that irritate the colon.
This fragile gut syndrome is characterized mainly by bloating, intestinal disorders, with alternating diarrhea and/or constipation.
In order to limit these disorders, it is advised to:
- Favor soluble fibers over insoluble fibers and to separate, within the same meal, starches with fruits and/or starches with dairy products.
- The dairy product or the fruit should rather be taken between meals as a snack.
- Favor dairy products made from goat or soy, replacing U.H.T. milk and certain fermented cheeses with yogurt, fresh goat cheeses.
- Furthermore, because of the enzymes in meat, rather favor poultry, fish, eggs over offal, red meats…
- Cooking is also implicated: avoid fatty cooking methods, such as frying.
- Encourage the consumption of plant foods: vegetables and fruits to stimulate your intestinal transit.
- Practice at least 30 minutes of walking per day (or at least 20 intensive minutes of brisk walking per day).
- Remember to chew your food well!
- Eat calmly, at fixed and regular times.
- Avoid overexerting yourself daily so as not to be stressed: stress accentuates the disorders linked to fragile or irritable bowel syndrome.
- Sleep at fixed and regular times
Orly FREOUA-AZRIA — Micronutrition dietitian
