How to have a healthy microbiota in summer with 7 moves suggested by experts

Water, fruit and vegetables of all types, less fat and alcohol, no “swimsuit test” diets: these are some of the recommendations of the Campus Bio-Medico University Polyclinic Foundation of Rome to maintain a healthy intestine and microbiota with the arrival of the warmer months.

While the arrival of summer has many positive impacts on health and well-being, we must not forget that this season brings notable challenges to the body and digestive system, particularly to the microbiotacommunity of microorganisms that plays a crucial role in various physiological processes such as digestion, metabolism and immune function.

To best address these challenges, the Foundation’s specialists have drawn up some recommendations that can help protect the intestine and microbiota.

The intestine, in fact, plays a crucial role in the overall health of the person: it not only absorbs nutrients and eliminates waste, but also protects against allergies, blocks viruses and harmful microorganisms and communicates with the central nervous system, influencing mood. It is for this reason that it is also called “the second brain”.

How to face summer with a healthy microbiota

There are seven tips from the experts of the Fondazione Policlinico Universitario Campus Bio-Medico to face the summer while best preserving intestinal health.

1.Eat fruit and vegetables in large quantities and of many different types
The “good” bacteria that make up the microbiota are of many different species, they all need fibre, but each benefits from specific nutrients and substances. The challenge is to consume 15 or even 20 different types in a week.

2.Drink plenty of water
It serves to keep the body hydrated and keeps the microorganisms that populate the intestine alive.

3. Avoid restrictive or exclusionary, do-it-yourself diets
Nutrition must be balanced and each meal must contain carbohydrates, proteins, fiber and vitamins and little fat, especially saturated fat. Diets often reduce the intake of those nutrients that support the microbiota.

4. Avoid alcohol consumption
Alcohol is not a friend of the microbiota.

People hands toasting multicolored fancy drinks – Young friends having fun together drinking cocktails at happy hour – Social gathering party time concept on warm vivid filterViewApart

5. Consume light, nutritious and non-fatty meals and without ultra-processed foods rich in bad fats
The consumption of saturated fats has often been associated with an increase in the presence of bacteria that produce substances that are not beneficial for the body. It is important to keep in mind that you can cook and season tasty foods even with just one or two tablespoons of olive oil per meal, rich in good (unsaturated) fats.

6. Take probiotics and antibiotics after medical consultation/prescription

7.Maintain an active lifestyle
Exercise can increase the number of microbial species beneficial to health.