Acıbadem Fulya Hospital Gastroenterology Specialist Prof. Dr. Oya Yönal made 10 golden suggestions for intestinal health and made important statements.
Acıbadem Fulya Hospital Gastroenterology Specialist Prof. Dr. Oya Yönal “70 percent of the immune system cells are found in the intestines. The bacteria, yeast and viruses that live with us in the gut and are found around 100 trillion are called 'intestinal microbiota' or 'intestinal flora'. Mode of birth, antibiotic use, environmental conditions and especially diet determine our microbiota. Every investment we make to increase the beneficial bacteria in the intestinal flora reduces the effect of harmful bacteria. Researches made; "It makes it clear that the amount of these friendly or harmful bacteria in our gut affects our overall health and mood."
“Avoid sugary and fatty foods”
Emphasizing that nutrition and gut health are closely related, Prof. Dr. Dönal stated that consuming foods high in sugar, artificial sweeteners, fast food and saturated fat negatively affect the intestinal flora and said, “These foods can cause harmful microorganisms to multiply in the intestine. Therefore, avoid consuming these foods for your intestinal health.
“Eat foods high in fiber and eat healthy”
Fiber (pulp) in foods is very important for intestinal health. Foods high in fiber support the proliferation of beneficial microorganisms in the intestine.
prof. Dr. Oya Yonal; He stated that intestinal health can be supported by adding bulgur, oats, chickpeas, kidney beans, dry beans, quinoa, broccoli, asparagus, almonds, pistachios, apples, peaches, citrus fruits and broccoli to the diet.
Stating that these foods accelerate the passage of digested food residues through the large intestine by increasing bowel movements thanks to their high fiber content, Prof. Dr. Oya Yönal said, “Thanks to the fact that toxic elements do not stay in the large intestine for a long time, the formation of harmful bacteria is prevented here and the continuity of the healthy intestinal flora is ensured.”
prof. Dr. Oya Yönal emphasized that fibrous organic foods, fermented foods (fermented yoghurt, kefir, pickles, turnip juice), meat, eggs and probiotics have a significant effect on intestinal health.
“Consume enough water”
In scientific studies; Stating that it has been proven that people who drink more water have fewer types of bacteria that can cause gastrointestinal infections, Prof. Dr. Oya Yönal stated that consuming enough water every day also helps prevent constipation.
“Take advantage of probiotics and prebiotics”
Probiotic foods containing gut-friendly bacteria; By regulating the flora, it ensures the proper functioning of the intestine and prevents the reabsorption of toxic substances. Foods such as kefir, yoghurt and vinegar have an important effect on the protection of intestinal health thanks to the probiotics they contain. Probiotics feed on indigestible carbohydrates called prebiotics.
Emphasizing that prebiotics are necessary for the proliferation of beneficial bacteria in the intestine, Prof. Dr. Oya Yönal “Foods such as legumes, artichokes, leeks, onions, garlic, peas, asparagus, bananas, barley, rye are the main prebiotics. You can strengthen your gut health by including these foods on your table.” said.
“Sleep well and quality”
Pointing out that an average of 7 hours of quality sleep is essential for adults, Yönal said, “Regular and quality sleep improves mood and gut health. Irregular sleep disrupts the intestinal flora.” he said.
"Don't use random antibiotics"
Stating that antibiotics can damage the intestinal microbiota and immunity, Prof. Dr. Oya Yonal used the following statements:
“According to the results of some studies, there are studies showing that even after 6 months of antibiotic use, some beneficial bacteria still do not form in the gut. Therefore, antibiotics should not be used unnecessarily.
“Exercise regularly”
Dönal noted that regular exercise is one of the sine qua non for a healthy and fit life. shows that regular exercise is closely related to intestinal health and positively affects intestinal health. Strengthen your bowel movements and therefore your gut health, with a brisk walk for at least 30 minutes three days a week. he said.
“Avoid smoking and alcohol”
Gastroenterology Specialist Prof. Dr. Oya Yönal “Smoking disrupts the intestinal flora. In addition to gut health, it also adversely affects heart and lung health. While chronic alcohol consumption disrupts the intestinal flora, it can lead to the leakage of toxins and inflammatory agents from the intestinal wall.
“Chew your food a lot”
Underlining that foods should be consumed slowly, chewing and sitting down for intestinal health, Yönal said, “Be careful not to have small bites, not to overeat, especially to avoid dinner at night.” he said.
“Learn to manage stress”
prof. Dr. Oya Yönal “Chronic stress, that is, long-term stress, negatively affects the whole body, including the intestines. Walking and regular exercise, spending time with friends or family, taking care of animals, meditation, breathing exercises and yoga are some of the ways to reduce stress. In addition, it is necessary to learn to manage stress and not avoid getting support if necessary.