Improving digestion does not require limiting fruit intake to options such as prunes and kiwis. Nutritionists cited by Verywell Health indicate that including raw vegetables in the diet can support the functioning of the digestive system, particularly among people whose eating habits lack variety.
Nutritionists point to carrots as a practical option for aiding digestion, while cautioning that no single food is capable of transforming gut health on its own.
Easy to carry, affordable, and convenient to eat between meals, carrots are highlighted by specialists as an option that can contribute to intestinal regularity. However, consuming them alone is not sufficient to produce meaningful changes in digestive health.
Alison Neov, a nutritionist at Neov Nutrition, explains that incorporating carrots into the diet does not amount to a 'digestive transformation', since there is no 'magic dose' capable of producing such an effect. Even so, she considers that including this food can represent an important step for those who do not typically diversify their diet.
'Eating a variety of fruits, vegetables, beans, whole grains, and legumes throughout the day — not just one specific food — is really what can help transform the gut microbiome,' Neov said.
The news site Notícias ao Minuto outlined the role carrots play in digestion.
They promote intestinal regularity: carrots contain insoluble fibre, which increases stool bulk and assists its passage through the digestive tract.
They support healthy gut bacteria: soluble fibre can be fermented by bacteria present in the intestine. Carrots also contain a type of fibre called rhamnogalacturonan-I (RG-I), which may have prebiotic effects.
They ease bowel movements: soluble fibre retains water in the digestive tract, which can help keep stools softer and contribute to regular intestinal movement.
Raw or Cooked Carrots?
Because they are practical and easy to transport, specialists suggest consuming raw carrots as a simple way to include more vegetables in the diet. However, for people with a more sensitive gut — particularly those with conditions such as irritable bowel syndrome (IBS) — raw vegetables may be harder to tolerate, according to Lyndsay Hall, a nutritionist at JM Nutrition.
'Cooking carrots softens their texture and can make them easier to digest,' Hall explained.
Neov adds that cooking can also increase the bioavailability of beta-carotene — a natural carotenoid pigment — compared with eating the vegetable raw. As such, both raw and cooked carrots can form part of a healthy diet.
Source: Diário Económico
Original article: https://www.diarioeconomico.co.mz/?p=546443
