Ask the nutritionist

Good health is fundamentally rooted in the gut. To address the demand for evidence-based knowledge regarding nutrition, we have initiated the article series ”Ask the nutritionist”. In this recurring format, we continuously compile responses to your inquiries concerning the gut microbiota, gastrointestinal health, and the anti-inflammatory diet.

The responses are formulated by Mari Levin, a nutritionist with extensive experience in clinical nutrition. Mari has collaborated with SuperSynbiotics for a significant period and is the specialist behind our recipes. As an expert in anti-inflammatory nutrition and gut health, she analyses your questions with objective, concrete explanations.

 

Question

”Hello Mari, I am a vegetarian and experience difficulties in developing muscle strength. I am a female, aged 64. Thank you in advance for your input.”

 

Response from the Nutritionist

It is vital to engage in resistance training regularly, approximately two to three days per week. And to ensure an adequate intake of dietary protein. Proteins function as the structural building blocks of the body and are essential for muscle synthesis.

Aim to include a protein source with every meal and to vary the different sources within your vegetarian diet, such as utilising diverse types of lentils and beans. This variation is necessary to ensure the consumption of all essential amino acids required by the body. Which can necessitate more meticulous planning when adhering to a strict vegetarian diet.

Examples of complete or high-quality vegetarian protein sources include tofu, tempeh, edamame beans, various lentils and beans, quinoa, amaranth, and nuts. If your diet includes eggs, they constitute a highly nutritious and high-quality source of protein.

 

Question

”Could you provide recommendations for dietary options that counteract constipation?”

 

Response from the Nutritionist

To optimise bowel function and counteract constipation, focus should be directed toward the following physiological factors:

• Fluid intake: Ensure an adequate consumption of water distributed evenly throughout the day, approximately two to three litres.
• Dietary fibre: Consume a sufficient quantity of fibre to support the digestive system. Excellent sources include raw vegetables, beans, lentils, chia seeds, flaxseeds, prunes, pears, raspberries, peaches, oats, sesame seeds, asparagus, white cabbage, figs, onions, coconut, and pineapple. Please note that an increased fibre intake necessitates a concurrent increase in fluid intake, otherwise the fibre can have an adverse, compounding effect on constipation.
• Physical activity: Maintain movement throughout the day. Even shorter walks stimulate intestinal peristalsis.

In cases of recurrent symptoms, it is also beneficial to review your daily dietary habits to identify and subsequently reduce the consumption of any elements contributing to the constipation. Furthermore, it is important to consider whether you are currently taking any medication, as constipation is a prevalent side effect of certain pharmaceutical preparations.