#italian foods

[nightbunnysong]

Foods that promote gut health

Maintaining a healthy gastrointestinal (GI) tract is vital for overall health, given its role in nutrient absorption, immune regulation, and maintaining a balanced microbiome. Gastrointestinal irritation can lead to dysbiosis, inflammation, and impaired barrier function, which can have systemic consequences. This article explores specific foods that have been shown to support gut health at the biochemical level and to alleviate GI irritation.

1. Chicken bone broth

A SOURCE OF COLLAGEN AND AMINO ACIDS

Chicken bone broth is rich in collagen, gelatin, and various amino acids, including glycine and proline, which play a critical role in maintaining the integrity of the gut mucosa. Collagen and gelatin are broken down in the stomach to release these amino acids, which are then utilized in the synthesis of extracellular matrix components. Glycine, in particular, has anti-inflammatory properties and contributes to the stabilization of the intestinal epithelial barrier by promoting tight junction integrity. This supports mucosal healing and reduces permeability, thereby mitigating the symptoms of leaky gut syndrome.

Additionally, bone broth contains glutamine, a conditionally essential amino acid that serves as a primary fuel source for enterocytes, the cells lining the gut. Glutamine supplementation has been shown to reduce intestinal permeability and inflammation, making bone broth a beneficial dietary component for repairing a compromised gut lining.

2. Vegetable soups

RICH IN PREBIOTIC FIBERS

Vegetable soups, especially those made from high-fiber vegetables like carrots, celery, and leafy greens, provide an abundance of prebiotic fibers, such as inulin and pectin. Prebiotics are non-digestible carbohydrates that resist digestion in the upper GI tract and reach the colon intact, where they undergo fermentation by the gut microbiota. This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate, which serve as an energy source for colonocytes and have anti-inflammatory effects.

Butyrate, in particular, has been shown to strengthen the gut barrier by enhancing the expression of tight junction proteins and by modulating the immune response within the gut-associated lymphoid tissue (GALT). Additionally, SCFAs lower the pH of the colon, creating an environment that is less favorable for pathogenic bacteria, thus promoting a balanced microbiome.

3. Miso soup

A PROBIOTIC POWERHOUSE

Miso, a fermented product made from soybeans, rice, or barley, is rich in probiotics, particularly strains of Lactobacillus and Bifidobacterium. These beneficial bacteria contribute to the maintenance of a healthy gut microbiome by outcompeting pathogenic bacteria for resources and attachment sites on the intestinal epithelium.

Probiotics in miso also produce antimicrobial substances like bacteriocins and lactic acid, which inhibit the growth of harmful bacteria. Additionally, these microbes can enhance the production of anti-inflammatory cytokines and reduce the secretion of pro-inflammatory cytokines, thereby modulating the gut immune response and reducing intestinal inflammation.

The fermentation process of miso also results in the production of bioactive peptides, which have been shown to have antioxidant and anti-inflammatory properties, further contributing to the healing of the GI tract.

4. Nettle Tea

ANTI-INFLAMMATORY PHYTOCHEMICALS

Nettle (Urtica dioica) is a medicinal plant known for its potent anti-inflammatory properties, largely attributed to its high content of polyphenolic compounds, flavonoids, and carotenoids. These bioactive compounds inhibit the activity of pro-inflammatory enzymes such as cyclooxygenase (COX) and lipoxygenase (LOX), thereby reducing the production of inflammatory mediators like prostaglandins and leukotrienes.

Nettle also contains high levels of vitamins A, C, and K, as well as minerals such as iron and magnesium, which are essential for maintaining cellular functions and supporting the immune system. The antioxidative properties of nettle’s polyphenols help to mitigate oxidative stress, a key factor in gut inflammation and irritation.

5. Fermented vegetables

ENHANCING MICROBIAL DIVERSITY

Fermented vegetables like sauerkraut and kimchi are rich sources of live probiotics and their metabolites, which play a crucial role in maintaining gut health. The fermentation process not only preserves the vegetables but also enriches them with beneficial bacteria, such as Lactobacillus plantarum and Leuconostoc mesenteroides, which can colonize the gut and enhance microbial diversity.

These probiotics have been shown to improve the gut’s mucosal barrier function by increasing the expression of mucin genes and enhancing the production of SCFAs. Moreover, the metabolites produced during fermentation, such as lactic acid and bacteriocins, exert antimicrobial effects against pathogens, thereby promoting a balanced and healthy microbiome.

6. Oats and whole grains

PREBIOTIC SOLUBLE FIBER

Oats are rich in beta-glucan, a type of soluble fiber that acts as a prebiotic, selectively stimulating the growth of beneficial bacteria in the gut. The fermentation of beta-glucan by colonic bacteria results in the production of SCFAs, which, as previously mentioned, have anti-inflammatory and gut-protective effects.

In addition to their prebiotic properties, beta-glucans modulate the immune system by binding to receptors on immune cells, such as macrophages and dendritic cells, thereby enhancing their ability to respond to pathogens while reducing unnecessary inflammatory responses. This immune-modulating effect is particularly beneficial in managing conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

[photos from Pinterest]

[sayitaliano]

Thank you for the answer! I wonder if italians (italian parenrs?) normally cook for the family and what homemade dishes are considered usual apart from pasta?

It depends, every family has its own possibilities and traditions: sometimes is grandmothers cooking (and this especially on weekends/sundays) and especially for nephews during the week (grandparents, for families who can have this blessing, are often those in charge of taking/picking up kids to/from school); sometimes it's parents too... but honestly they generally work the whole day during the week, at least most of them, so they don't have much time to cook nor really can always pick up kids from school (that's why we have afterschool: kids of the first school grades can eat at school, spend there a few hours in the afternoon doing homeworks with their teachers until their parents or someone can go pick them up. High schools students generally don't have this chance. I'm not even sure about all middle schools tbh). We may opt for cooking the evening before, going out to bar/restaurants, ordering food from delivery... let's not forget university students: many live far from home in shared apartments: they are in charge to cook for themselves (maybe they take turns, if everyone can cook). Some universities though do have their canteen that stays open in the evening as well. You need to be lucky though (same as for workers who can enjoy a canteen inside their workplace).

Homemade foods are again very different and similar to those you can find in restaurants and I mentioned in the other post. They also depend on the area we live in (each Region has their more specific traditions and commons foods, even street food, e.g. in central/southern Italy and northern-west is easier to find fish in traditional and common dishes; some type of meats are more common in some areas compared to others...), and on personal tastes. Ofc for the same reasons I explained in the other post (time/need to work also after lunch) we rather prepare food that cooks more fast, and wait for the weekend to eat more elaborate stuff. But again, it depends on how much time we have to dedicate it. Pasta/rice, escalopes with white wine + green salad + fruits can be an example of a complete lunch, but not all of us decide to/can have it. But it depends from family to family. It is kinda personal.

[incrediblyhumbletonystark]

Got any good dish you'd recommend for a beginner like myself?

Have you considered attempting some sausage and beef meatballs? Some quality meats, some freshly grated Parmigiano Reggiano, and a touch of white wine? Fabulous. A great addition to a nice, Spaghetti all'Arrabbiata.

As far as specific recipes go, I suggest doing some digging. Read through several iterations, take notes on the technique and preparation, then make your own. No one knows your tastes better than you. Experiment. Go nuts with ingredients. Find the perfect balance. Once you find it, be sure to write it down for the generations to come.

[revuo]

Top 40 Italian Foods & Dishes Of Italian Cuisine

[twistofitalian]

Focaccia in Tokyo!

All of my Italian friends will be amused to see this focaccia store operating in the food court of Takashimaya department store! Well, I never did see such a thing before! The Japanese have taken a modest food product from beautiful Italy and made an entire food store around it.

[daily-deliciousness]

Calzones

[mirrutatep]

Ravioli

twitter ♦ prints ♦ tip jar

[foodshowxyz]

Burrata caprese focaccia bread with cherry tomato confit

[nerdynuala]

How to summon a demon your local italian

Break the spaghetti

or any other silly food rule they made up

Featuring Solangelo

[foodaddict83]

IG : @theoriginaldish

[honeyrolls]

Sakura Cakes

[nightbunnysong]

Hello people!

So, in October I'll start my third year at University and the schedule for my first-semester classes, is finally out!

I’ll have classes on 4 days, and for 3 of those, I’ll be busy both in the morning and afternoon. This means I need to start planning some healthy and delicious lunches to fuel my days.

[photos from Pinterest]

[moodboard-d]

[incrediblyhumbletonystark]

I can actually make a box of mac n cheese. However, I don't mean to brag but I'm pretty good at making lasagna. (the secret is red pepper flakes to give it some kicks)

Homemade is definitely the way to go. Especially if it's a family recipe. I've got a few of my mom's tucked away for special occasions. And I don't want to brag or anything [yes I do- we all know I do.] but her recipes are superb in every way possible. I gotta hand it to you, though. You're right about that little bit of kick. Some good quality peperoncino really adds to the flavor.

[mollybeenoel]

Burrata, apricot and basil by chae__mii on Instagram

[fullcravings]

Cannoli Cake