- 1. Eat plain yogurt daily
- 2. Consume whole foods
- 3. Reduce the consumption of sugar and simple carbohydrates
- 4. Consume green banana biomass
- 5. Consume oats
- 6. Eat seeds and nuts
- 7. Taking probiotics in capsules
A very efficient strategy to decrease the desire to eat sweets is to improve the health of the intestinal flora, eating natural yogurt, drinking unsweetened tea and lots of water for example, so that the brain stops receiving stimuli to eat very sweet and rich carbohydrate foods, thus breaking a cycle of bad eating habits that is normally difficult to resist and break.
On the other hand, the diet rich in fiber, fruits, and probiotics is able to change the bacteria that live in the intestine, causing them to release substances that reduce the urge to eat more sweets, thus controlling hunger and satiety and also helping in weight loss.
So, here are 7 tips on how to have a healthy intestinal flora to get rid of addiction to sweets:
1. Eat plain yogurt daily
Natural yogurts are made up only of milk and milk yeast, which are good bacteria for the gut. Thus, taking one of these yogurts every day increases the amount of good bacteria that reach the intestine, forming an increasingly healthy flora.
In addition, natural yogurt does not contain sugar or artificial additives or colorings, which further favors intestinal health. To vary the diet, good options are to mix natural yogurt with fresh fruit to add flavor or sweeten it with a little honey. See how to produce homemade natural yogurt in an easy and practical way.
2. Consume whole foods
Whole foods are rich in fiber, nutrients that serve as food for good intestinal bacteria. Thus, having a diet rich in fiber helps to increase the amount of these bacteria, as they will be well fed and will multiply more quickly.
A good tip is to exchange the common rice and pasta for the whole version because they have less simple carbohydrates in their composition. Whenever we eat simple carbohydrates, such as those present in bread, cake, rice and pasta, the intestinal bacteria that digest the carbohydrate increase in quantity, and start asking for more and more sweets for the body, because it is the one that will feed and maintain them them alive.
3. Reduce the consumption of sugar and simple carbohydrates
Reducing the consumption of sugar and simple carbohydrates, such as white bread, stuffed cookies, pasta, cakes and snacks, causes bad bacteria in the intestine to be less fed, causing them to decrease in quantity.
As a result, the desire to eat sweets decreases because these bad bacteria will no longer release substances that increase the craving for sweets. In addition, good bacteria are more likely to reproduce and survive in the gut, improving overall health.
4. Consume green banana biomass
Green banana biomass is a food rich in resistant starch, a type of fiber that serves as food for good intestinal bacteria. In addition, the fibers increase the feeling of satiety and reduce hunger, making the cravings for sweets remain far longer.
Biomass can be used in recipes such as cakes, brigadeiro, stroganoff and to thicken broths and soups. Learn how to make green banana biomass at home.
5. Consume oats
Oats are rich in inulin, a type of fiber that stimulates the reproduction of beneficial intestinal bacteria and reduces pathogens, in addition to bringing benefits such as lowering cholesterol and triglycerides, preventing colon cancer and increasing the absorption of minerals in the intestine.
In addition to oats, inulin can also be found in foods such as onions, garlic, tomatoes, bananas, barley, wheat and honey. See all your benefits here.
6. Eat seeds and nuts
Seeds such as chia, flaxseed, sesame and sunflower seed are rich in magnesium, a mineral that stimulates the production of serotonin, a hormone that gives the feeling of well-being and improves mood. As a result, the desire to eat sweets decreases.
Chestnuts and other oil fruits such as almonds, hazelnuts and walnuts, besides being rich in magnesium, also have zinc, selenium and omega-3, essential nutrients to reduce stress and anxiety, making the craving for sweets also remain controlled.
7. Taking probiotics in capsules
Probiotics are good bacteria for the intestine and, in addition to natural foods like yogurt, kefir and kombucha, they can also be found in the form of capsules or powder, and can be used as supplements in the diet.
When taking these supplements, the bacteria reach the intestine and reproduce, building a healthy intestinal flora. Some examples of probiotics found in pharmacies and nutrition stores are Floratil, PB8 and Prolive, and there are also probiotics made in compounding pharmacies, produced according to the guidance of the doctor or nutritionist.
Check out these and other tips in the following video:
It is important to remember that in addition to food, it is also necessary to do regular physical activity to improve hormone production and reduce anxiety, which contributes to reducing the desire to eat sweets
