Did you know that the order in which we consume our meals, as well as the amount of water we drink during meals, has a direct impact on our digestion and gut health? This is explained by Marta Leon, a specialist in microbiota health, who suggests that meals should start with foods rich in probiotic fiber, such as vegetables or legumes. This is because fiber can produce digestive enzymes, supports metabolism, and also helps regulate blood sugar levels. She does not advocate for banning foods, but she does emphasize the importance of the order in which they are consumed. For example, starting a meal by eating white bread can cause a glucose spike that affects metabolism.
Marta Leon
Marta León is a chemical engineer, integrative dietitian, and Spanish author, specializing in women’s hormonal health, especially through nutrition. She is the author of books such as “Alimentación y salud femenina” and “La revolución invisible”, and she uses her social media profiles to share content about wellness. You can also access all the information on her blog and as a speaker. On her website, you can find much more detailed information about her consultations and courses.
According to León, “I help women take care of their hormones through changes in diet and lifestyle habits. I firmly believe that taking care of our female health with awareness and consistency is an act of love towards ourselves. I always emphasize that hormones influence all aspects of our lives, from the way we think to our diet and emotions”.
Prioritize the order of meals
Far from prohibiting foods or imposing strict and restrictive diets, Marta Leon focuses on aspects that we usually overlook when eating. Specifically, she refers both to the order in which foods are consumed and to the amount of water drunk during meals. “Drinking a lot of water while eating can slow down digestion,” Leon explained, referring to the effects it can have on gastric juices. That is why she suggests starting meals with the intake of probiotic fiber, that is, vegetables or legumes. Although it may seem like an insignificant gesture, the truth is that consuming fiber activates the microbiota, stimulates the production of digestive enzymes, boosts metabolism, and also helps regulate blood sugar levels.
Leon does not advocate food restriction, but he argues that there must be an order. He gives a clear example, such as starting a meal with a piece of bread. Although it seems like an entirely harmless gesture, the truth is that it can cause a glucose spike and has a direct effect on metabolism. However, if the order is reversed and fiber is consumed first, one will experience less bloating and easier digestion, as well as a greater feeling of fullness.
Fluid intake while we eat
In addition to the importance of the order of the ingredients we eat, Leon also refers to the amount of water we drink during meals. He explains that drinking large amounts of water while eating can dilute gastric acids and slow gastric emptying. To avoid this, he suggests first activating the digestive system with the intake of fiber, and then incorporating the rest of the foods.