Bloated stomach? The secret is the microbiota
Good morning everyone!
I am Carlotta Gagna, founder of Traininpink, and today we will explore together the fascinating world of the microbiota, we will understand why it is crucial for feeling well and how to make it our ally in defeating bloating.
Finally I will reveal to you a magnificent super tasty recipe for our anti-bloating microbiota! Ready? Let's go!
What is the microbiota?
The microbiota, or intestinal flora, is a community of microorganisms that resides in our gastrointestinal tract. This community is composed mainly of bacteria, but also includes viruses, fungi and other microorganisms.
Why is it important and what is dysbiosis?
A balanced microbiota is essential for maintaining good health. It contributes to the prevention of diseases, weight control and even stress management.
An imbalance in the microbiota, known as "dysbiosis", can be associated with a series of health problems, including digestive disorders, chronic inflammation, impairment of the immune system and the dreaded bloated stomach.
What are the causes of dysbiosis?
Dysbiosis can be caused by many factors such as a diet low in fibre and rich in processed foods, chronic stress and/or lack of adequate sleep, excessive consumption of alcohol and smoking or hormonal changes (such as during menopause or pregnancy).
What to do about dysbiosis?
Probiotics are your secret weapon against dysbiosis.
Probiotics are live microorganisms that confer health benefits when consumed in adequate quantities - these "friendly bacteria" help to maintain the balance of the intestinal microbiota and therefore to combat dysbiosis.
When the microbiota is in balance your stomach will naturally be flat!
The Italian and Mediterranean diet is rich in foods that can naturally contribute to the intake of probiotics, including natural yogurt without added sugars, kefir, sauerkraut, fermented olives, naturally leavened bread, fermented cheeses (e.g. Parmigiano Reggiano, Gorgonzola, Pecorino), sun-dried tomatoes and wholegrain taralli.
Now that you know everything about the microbiota, a super tasty probiotic recipe for you taken directly from the Nutrition section of the Traininpink app
Probiotic Mediterranean Salad
Ingredients:
- 50 gr quinoa
- 50 gr onion
- 150 gr cherry tomatoes
- 10 gr green olives
- 100 gr fresh or frozen salmon
- chilli pepper to taste
- 5 gr extra virgin olive oil
- 5 gr extra virgin olive oil
- lemon to taste
- salt to taste
Method::
- Cook the quinoa in plenty of salted water following the instructions on the packaging;
- Wash and cut the cherry tomatoes in half and peel the onion;
- Heat a pan and, when it is very hot, cook the salmon for 7-8 minutes, turning it halfway through cooking;
- In a small bowl, combine a teaspoon of extra virgin olive oil (5 gr), the vinegar, the juice of half a lemon, some chilli pepper and a pinch of salt and pepper;
- Add the vegetables to the quinoa and dress with the emulsion, add the olives;
- Once cooked, flake the salmon, add it to the quinoa and mix;
- Enjoy!
This salad is perfect to prepare the day before and take to work as lunch!
Would you like to discover more similar recipes and personalised training programmes? Sign up to Traininpink now and try our app free for 7 days.
Transform your wellbeing, starting from nutrition and movement!
A big hug and see you next time!
Carlotta