CHRONIC INFLAMMATION, A SCOURGE FOR THE INTESTINAL WALL

- oxidative stress which results from an imbalance between free radicals (unstable molecules which oxidize cells and are harmful when in excess) and antioxidants (molecules which neutralize excess free radicals)

- an acid-base imbalance : often linked to our consumption pattern, the body's pH becomes too acidic, which promotes the development of certain diseases.

- excessive consumption of pro-inflammatory foods (source of inflammation) such as bad fats (saturated fatty acids and trans fatty acids), excess sugars, excess omega 6 (dairy products, meat, eggs) by in relation to omega 3 (oily fish, flax and walnut oil), excess lactose and excess gluten.

• Fruits and vegetables : they are rich in fiber and antioxidants (often contained in the pigments of the food) therefore ideal for the intestinal microbiota and acid-base balance. And the most interesting for combating the inflammatory state are red fruits and cruciferous vegetables such as broccoli, cauliflower, red cabbage, etc.
• Oily fish : they contain omega 3, lipids with anti-inflammatory properties. They are mainly found in mackerel, sardines, salmon and even herring.
• The different oils : they are perfect for stocking up on omega 3. Add rapeseed, flax, hemp and walnut oil to your salad dressings and are perfect for reducing inflammation. Be careful, avoid heating them at the risk of losing all their benefits.
• Turmeric : this spice contains curcuminoids, molecules that partially inhibit inflammation. Incorporate it into your hot dishes or even into your salad dressings to add a twist to a somewhat bland salad.
• Legumes : lentils, chickpeas, dried beans, etc., are real nutritional gems. They contain a lot of fiber, good for the intestinal microbiota, and flavonoids, anti-inflammatory molecules. To benefit from their benefits, it is recommended to consume at least 2 to 3 servings per week.
• Dark chocolate minimum 75-80% cocoa in order to benefit from the benefits of chocolate without increasing your sugar consumption. The more cocoa there is, the more polyphenols the chocolate will contain, molecules helping to reduce oxidative stress.
• Oilseeds : like hazelnuts, almonds, walnuts, etc., they contain a good number of phytosterols and phenolic antioxidants. Just one handful per day, or around 30 g, allows you to benefit from their anti-inflammatory benefits.
• Whole grains : thanks to their fiber content, they contribute to the good balance of the microbiota and glycemia (blood sugar level) with their low glycemic index.
• Water , which makes up 70% of the human body. It is therefore necessary to hydrate it to allow all organs to function properly. Cherry on the cake ? Drinking water promotes cell renewal and the elimination of toxins.

Obviously, the goal is not to consume only these foods to be healthy. The key is to eat varied AND diversified while trying to integrate these foods into your diet as much as possible.