![Photograph distributed by the family of Maria Branyas, the super-elderly woman who is considered the oldest person in the world, and who turned 117 this Monday at her residence in Olot (Girona)](data:image/svg+xml,%3Csvg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 16 9"%3E%3C/svg%3E)
When it comes to eating, it is not only important to choose foods that are beneficial for the intestinal microbiota, but it is also necessary to take care of the utensils with which they are cooked. According to nutritionists, it is best to avoid plastic utensils, since they can release toxic substances when they come into contact with hot foods. It is also necessary to check whether non-stick pans are damaged, since they release heavy metals that pass directly into the food. Therefore, it is better to opt for materials such as stainless steel or iron, which are safer and more durable. When it comes to storing food, the best option is glass containers, because they do not release toxins and are easy to clean.
Health
The power of microbiota: tips to improve your intestinal health
Experts recommend getting back into the habit of cooking at home and avoiding a stressful and sedentary lifestyle to take care of the microorganisms that live in our intestines.
04/03/2025
3 min
BarcelonaThere are times when we feel more tired, moody and stressed. And, as if that weren't enough, we also start to notice discomfort in the stomach, such as bloating or more gas than usual. When this happens, nutritionists are clear: our intestinal microbiota is going through a bad time and it must be remedied with changes in diet.
"We have microorganisms all over our body, but especially in the intestine," explains nutritionist Blanca García-Orea, author of the book Tell me what you eat and I'll tell you what bacteria you have (Debolsillo, 2025). One of the tasks of these bacteria is to protect the immune system against pathogens. "If the intestine is not in good condition, these microorganisms will not be able to do their job properly, and may even become bad or disappear," he adds.
This not only causes us digestive problems, but also affects our dopamine and serotonin levels. "The intestine is closely connected to the brain, and if the brain does not synthesize the neurotransmitters well, which have this bidirectional connection, that is when we feel tired, in a bad mood or unwell," explains García-Orea. "It is no coincidence that, when we have an important meeting or exam, many of us end up with diarrhea," he points out.
Having healthy eating habits is essential to take care of our microbiota, but the day-to-day life and pace of life do not make it easy for us. According to a document published in 2025 by professors and research staff of the UOC's Health Sciences Studies, one of the notable phenomena of recent decades is that we cook less and less at home. "Despite the rise ofreality showsIn the kitchen, culinary practice is increasingly reserved for weekends, and in everyday life, prepared and processed foods are becoming more and more important," they warn. The increasingly frequent fact that food is being ordered for delivery does not help either. According to experts, it is advisable to get back into the habit of cooking and home cooking. It is usually healthier, as well as cheaper," they point out.
For her part, García-Orea assures that anything that is refined flour, oils or poor quality fats only feeds the bad bacteria in the intestine. is served and our microbiota is directly affected.
Kitchen utensils also influence the microbiota
Female microbiota
Not forgetting sugar, which if consumed without control becomes an addiction: "When we eat sweet foods we feed bad bacteria like candida, which will then be asking us for more sweets to survive," she explains. For this reason, she recommends consuming products that only contain sugar naturally and chocolate with a minimum of 85%. Of course, this is not always easy, and even less so when women are in their menstrual phase, when their glucose levels drop and they feel the need to consume more sugar.
The women's health specialist Marta León, author of the book The perfect balance (Lunwerg, 2025), in which she explores the relationship between women's microbiota and hormones, focusing on menstrual health, fertility and menopause. According to León, everything is connected and it is essential to provide the nutrients needed to achieve internal balance.
In her book, the expert talks about the estrobolome, the microbiota gene that is closely related to the metabolism of estrogens, key hormones for women's health. "Estrogens, especially estradiol, are mainly produced in the ovaries and, once synthesized, they travel to different parts of the body, such as the uterus and breasts, where they find receptors that function as locks waiting to be opened by their respective keys," explains León. One of the good news is that, according to the expert, we can "reactivate" deactivated hormones. That is, the intestine has the ability to "recycle" inactive estrogens. "This is especially important when our estrogen 'factories' no longer produce enough, as occurs during menopause or when there are problems with the menstrual cycle," she notes.
Healthy diet
So how do we take care of our microbiota? In the book Take care of your microbiota (Cúpula, 2025), Dr. Conchita Vidales assures that there is a wide variety of foods that help us reduce inflammation and take care of our intestines. Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, as well as tomatoes, garlic and green leafy vegetables are good options. Spices such as black pepper, turmeric and ginger are also very good; oily fish such as trout, salmon, anchovies or sardines; and nuts such as walnuts.
Another food that nutritionists such as Blanca García-Orea also recommend is extra virgin olive oil and they recommend the intake of fiber, which is found in fruits, vegetables, legumes and sprouts. "Generally, microorganisms feed on fiber and transform it into energy and fatty acids, which are what provide us with good immunity," says the expert.
What you should avoid are ultra-processed foods, refined flours and sugars, soft drinks and alcohol. It is also important not to overuse antibiotics and to opt for fermented foods, such as yogurt, kefir, sauerkraut or kombutxa. In addition, exercising regularly is essential to maintain a healthy circadian rhythm and improve intestinal and metabolic health.
Proposal for a healthy daily menu
In the book Tell Me What You Eat and I'll Tell You What Bacteria You Have , nutritionist Blanca García-Orea proposes ideas for making a healthy and anti-inflammatory weekly menu. She claims that if we change our diet to one like the one proposed, we will notice that we have more energy and less anxiety, as well as improving our digestion and, in the long run, strengthening our immune system.
On a Monday, for example, we can have bread with cooked ham and avocado for breakfast, or a natural yoghurt with raspberries and a coffee or an infusion. At mid-morning, as well as in the afternoon for a snack, the healthiest option would be to choose foods such as fruit or nuts, a natural yoghurt or bread with turkey and fresh cheese. For lunch, you can make a plate of peas with carrots and minced meat or a sautéed vegetable dish. Finally, for dinner, you can make grilled artichoke hearts or a toast with fresh cheese and sardines.
