here is the food to eat with every meal to protect your gut, according to scientists

Food poisoning affects thousands of French people every year. In 2022, 1,924 cases of collective foodborne illness were recorded, affecting nearly 16,763 people, of whom 643 had to be hospitalized and 17 died, according to figures from Santé Publique France. Alarming statistics, especially for vulnerable populations such as the elderly. But a new study published in the journal Nature Microbiology and cited by Top Health brings a glimmer of hope: a diet rich in fiber could significantly reduce these risks.

Led by researchers at the University of Cambridge, this study highlights the importance of fiber in preventing food poisoning. Fiber, found in foods such as vegetables, beans and whole grains, serves as fuel for beneficial gut bacteria. The latter produce short-chain fatty acids, essential to protect the intestine against pathogenic microbes responsible for digestive disorders.

What foods should you choose for a healthy intestine?

The study, carried out on the microbiota of 12,000 people from 45 countries, revealed that the presence of certain intestinal bacteria, notably Faecalibacterium, plays a crucial role. These bacteria protect against pathogens such as Shigella and E.coli, which often cause severe diarrhea and abdominal pain. “By eating fiber in foods like vegetables, beans and whole grains, we can provide the raw material for our gut bacteria to produce short-chain fatty acids, which protect us from these disease-causing microbes.”explains Doctor Alexandre Almeida, lead author of the study.

This preventive approach is all the more important in a context of increased resistance to antibiotics, where treatment options are becoming rarer. Doctor Qi Yin, co-author of the study, emphasizes the importance of adopting a global vision: “Pathogens must be studied in the context of their intestinal environment.” In other words, a healthy microbiota can limit the opportunities for harmful bacteria to thrive.

How to increase your fiber intake?

Despite their benefits, fiber remains under-consumed. In France, the average intake is around 20 grams per day among adults, far from the 30 grams recommended by l’Considered. A gap that urgently needs to be filled. To protect your intestine, it is advisable to include fiber in each meal. For breakfast, for example, opt for oatmeal with fresh fruit like berries or a banana, follow with a lentil salad with seasonal vegetables for lunch, then opt for dishes based on roasted root vegetables. like sweet potato or parsnip with quinoa for your dinner.

Don’t hesitate to vary your fiber sources to diversify your microbiome and boost its protective effects. Because the best way to avoid food poisoning is prevention. “The best approach today is to prevent infections, and we can do this by reducing the opportunities for these disease-causing bacteria to grow in our gut.”explains Alexandre Almeida.