Faenza, for nutritionist Gaia Nonni: «Health also comes from the intestine»

What we choose to introduce into our body through nutrition has very strong effects on our general state of health, which is why it is important to know how to choose carefully what we eat regularly. Going into detail, a vital organ, fundamental for the digestion process, is the intestine: thanks to the action of the enteric juices produced by glands inside it, it completes the digestion of food and begins the absorption of the nutrients it contains. Furthermore, it absorbs water and electrolytes and degrades and pushes indigestible waste towards the rectum and then expel it. In carrying out all these vital functions, the intestine is helped by many microorganisms, belonging to hundreds of different species, which make up the so-called microbiota. These bacteria, in addition to their metabolic and nutritional function, have an irreplaceable role in protecting the organism from pathogens, on the one hand because they form a sort of protective barrier, on the other because they strengthen the immune system by supporting anti-inflammatory activity. They are bacteria that feed on what is digested, and from there they provide new molecules that are assimilated by the organism. It is, in short, a sort of personal ecosystem, unique for each of us, which has the power to influence health, food choices and even the success or failure of a diet. For this reason, the intestine is an organ that must absolutely be kept healthy, and this can be done very well through nutrition. The first choice to make is to choose healthy and nutritious foods, with a reduced intake of saturated fats, trying to increase the variety as much as possible. Food should be associated with adequate water consumption (at least 2l per day) and regular physical exercise. It is a good habit to introduce the consumption of raw vegetables into your diet at the beginning of each meal, perhaps seasoned with vinegar and not salt; the consumption of red meat, cheeses and cured meats should be reduced, while that of fish should be encouraged (molluscs and crustaceans should, however, be excluded). Some foods create greater inconvenience to the intestine and cause swelling and abdominal pain, and for this reason they should be reduced; in particular, carbonated drinks, even if without sugar, because they often contain phosphoric acid, which indirectly promotes constipation; added sugars, milk and its derivatives and some vegetables, especially broccoli, cabbage, onions, lettuce etc… promote bloating. On the contrary, prohibitics are excellent allies in rebalancing the bacterial flora, which is why a daily consumption of drinks such as kefir could significantly help the regularity of intestinal functions; fibers, on the other hand, are an invaluable aid in promoting intestinal transit. Thinking in this way, the Mediterranean diet appears to be the best model for maintaining a healthy microbiota, because it is a style of eating that includes a high fiber content and a low consumption of foods of animal origin. Recent studies have shown that fermented foods are also a natural ally of our microbiota, even if, in order to experience consistent benefits, consumption must be constant. Another element that should not be underestimated is that nutrition must always be varied, because it has been observed that monotonous diets lead to a reduction in the biodiversity of the intestinal microbiota, with unpleasant consequences for the general state of health of the entire organism. . Finally, it is important to maintain some habits, such as chewing slowly so as not to allow too large molecules to reach the stomach, strictly respecting meal times to make gastric secretions periodic, avoiding going to bed immediately after the meal and eating in a quiet environment, concentrating on what you are doing without getting caught up in the rush. If all these measures are carefully followed, the health of the intestine and the microbiota can only improve, with profound and undeniable benefits for the entire organism.

The recipe: Asparagus risotto

Ingredients:
Carnaroli rice
200g of apsaragi
Parmigiano-Reggiano to taste
Vegetable broth

Method:
Clean the asparagus and cook them in the boiling vegetable broth for 5-6 minutes. Drain them, keeping the asparagus tips aside and blend the stems until they become creamy. Toast the rice in a pan and add the broth gradually and about halfway through cooking add the asparagus cream and cook the rice. With the heat off, add the parmesan and mix everything for a few minutes.