To take care of your intestines, nutrition is essential. So here is a diet, suggested by the doctor Diana Scatozza, medical specialist in food sciences and clinical pharmacology, who everyone can follow and who helps the intestinal flora to remain well balanced and perfectly efficient.
Breakfast
→ Kefir with 3 wholemeal rusks or with toasted wholemeal bread and 3 teaspoons of honey.
Snack
→ A jar of plain yogurt with a kiwi
Lunch
→ 70 grams of wholemeal pasta or rice, seasoned with greens, vegetables or with bottarga
→ A second course to choose from:
100 grams of meat, preferably white or pink, grilled or roasted
80 grams of smoked fish or carpaccio
50 grams (drained weight) of tuna or mackerel in brine
→ A side dish to choose from:
80 grams of salad or cabbage
200 grams of greens or vegetables (2-3 tomatoes or 3-4 carrots, 1 pepper, 1 fennel, 2-3 courgettes or 7-10 radishes), seasoned with a tablespoon of extra virgin olive oil.
→ Wholemeal bread preferably toasted, or wholemeal crackers, if you only eat the latter.
Merenda
→ 10 almonds or 2 walnuts.
Price
→ A dish to choose from:
Soup of legumes and cereals or soup complete with potatoes and legumes
60 grams of wholemeal pasta or rice with 100 grams of legumes (such as pasta and chickpeas, rice and peas or risotto with beans)
80 grams of couscous with vegetables and fish
→ A side dish of 200 grams of vegetables, preferably cooked, seasoned with a tablespoon of extra virgin olive oil.
During the day
→ A glass of red wine
→ Fresh fruit (1 large fruit or 2 small ones)
→ Coffee: no more than 2-3 a day sweetened with half a sachet of sugar.
→ Water: at least 1,5 liters per day, preferably between meals.
- READ ALSO: How to keep the bacterial flora in perfect balance
- READ ALSO: Bacterial flora in balance: what are the friendly habits of good bacteria
