Prioritize Gut Health: Nutritionist Advocates for Carrot-First Eating and Age-Specific Dietary Adjustments
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A growing body of evidence suggests a strong link between gut health and overall well-being, particularly for women navigating hormonal changes. A recent appearance by nutritionist Marta León on the popular podcast It Makes Sense has sparked renewed interest in proactive dietary strategies, with a surprising recommendation at the forefront: eating a carrot before each meal.
León explains that starting a meal with a raw carrot “activates digestive enzymes, provides soluble fiber and prepares the stomach for what is to come.” However, her advice extends far beyond this single tip. She emphasizes that around age 40, as the body undergoes significant shifts, a more organized approach to food and dedicated intestinal care can dramatically improve the hormonal experience and alleviate common symptoms like bloating, hot flashes, and fatigue.
The expert highlights the critical role of the intestinal microbiota – the community of microorganisms living in the digestive tract – and the estrobolome, the specific set of bacteria responsible for regulating estrogen. “If the intestine is out of adjustment, ther are more signs of edema, heavy digestion, worse rest and more intense hot flashes,” she noted. Despite the challenges, león remains optimistic, stating, “Lifestyle moves the needle. With sustained habits, 100% of women improve, even though not all symptoms disappear.”
León’s approach centers on food order. She recommends beginning each meal with a carrot, followed by protein and vegetables, and complex carbohydrates. She also champions “reconverted” carbohydrates like chilled potatoes or rice. Cooling these starches after cooking generates resistant starch, which is particularly beneficial for the gut microbiota. Even cinnamon plays a role, helping to “modulate glucose and enjoy the sweet without triggering it.”
A contrasting viewpoint was recently offered by nutritionist Pablo Ojeda, who cautioned against the strict “carrot diet” in a segment on La Sexta.
The Estrogen-Fat Connection and Consistent habits
León explains the underlying physiology, noting that declining estrogen levels can lead the body to conserve and utilize fat as a raw material for estrogen production. She cautions that frequent sugar spikes or a sedentary lifestyle “invites storage.” She also warns against the pitfalls of express diets, which can reduce muscle mass at a time when it’s most needed. Her core prescription emphasizes consistency: adequate protein intake, strength training, sufficient rest, proper hydration, and minimizing glycemic shocks.
Afternoon bloating, a common complaint, is often a sign of intestinal imbalance. León advises varying menus, chewing food thoroughly, and experimenting with different legumes – suggesting red or brown varieties are often better tolerated. She also recommends observing individual reactions to wheat or dairy, as tolerance can decrease with age. For relief, she proposes an evening infusion of oregano, thyme, anise, cloves, and ginger: “Two cups a day for a couple of weeks makes a difference.”
León stresses the importance of fiber in every meal, but emphasizes obtaining it from whole foods – vegetables, fruits, legumes, and seeds – rather than packaged powders. Regarding salt, she urges against demonizing it, recognizing its necessity for cellular hydration, but advocates for choosing quality salts and reducing intake of ultra-processed foods, which often contain excessive sodium.
To illustrate her principles, León provided a sample daily menu: scrambled eggs with spinach and cinnamon-spiced fruit for breakfast; a raw carrot, seasonal salad, blue fish with chilled potato, and a small piece of sourdough bread for lunch; yogurt with kefir and hydrated flax seeds for an afternoon snack; and soft lentils with vegetables and a light salad for dinner.This approach,she believes,allows the body to “reconcile with the body and let it work as it knows how.”
