The world of nutrition is laying particular emphasis on gut health. If you are looking to feel better in your body inside out, you need to look into your gut health. It is imperative to keep your gut happy as it plays a vital role in keeping your mood, skin, and stomach in the pink of health. It also helps improve immunity, balances your weight, and combat infections. Hence, looking after our stomach health has become way more vital that we ever realized.
On a deeper note, what we put into our body or what we eat plays a crucial role in preserving a healthy digestive system. The significant wrongdoers in diminishing good bacteria from our body are junk food – sugar, refined carbohydrates, and processed food—something we should leave out of our diet for good. So how does one undo with a few remedies which include fermented foods, probiotics, prebiotics that would help feed, nourish the good bacteria and heal you?
The Good Gut Guide –We list down a few foods to keep our gut in good shape.
- NATURAL YOGURT OR CURD: An excellent probiotic which needs an instant nod. Live bacteria, which is lactic acid apt for the digestive system. Ideally opt for a live or ‘bio’ ones, particularly unsweetened, organic, and full fat. Steer clear of low-fat or flavored yogurts. Try the latest beauty in the nutrition world- coconut yogurt, which is excellent to maintain harmony.
- NUTS AND SEEDS: A beautiful home of unsaturated essential fats, proteins, and minerals, besides having the tag of a prebiotic, the wide variety of nuts and seeds are a must have in your diet. Opt for unroasted and unsalted ones, as you can toast and season the wonder ingredients with spices for flavor at home.
- TURMERIC & GINGER: It is a natural anti-inflammatory ingredient which heals your gut, and ginger helps aid digestion. Try warm turmeric milk or ginger tea for good gut.
- FRESH FRUITS AND VEGETABLES: Load up your fridge with lots of fresh fruits and vegetables, leafy greens, easy to digest grains as gluten-free oats, quinoa, and millet. And don’t forget the healthy fats for maintaining your energy levels, and foods such as avocado, chia, hemp seeds, coconut, and raw nut butter are rich in these. Focus on eating foods that work to heal you.
GUT HEALTHY FOODS
Holistic Nutritionist Janvi Chitalia, Body Cocoon gives us some insight into gut-friendly foods, alongside a few food suggestions- Janvi says, ‘The foods one chooses to eat are a crucial component of maintaining gut health. That is because what you eat decides the kind of bacteria that will thrive in the gut. You can renew gut health as far as microbes are concerned. The body can create new microbiota every 24 hours. Best way to keep the gut healthy and strong is by eating colorful foods that help prevent inflammation. Two popular terms are Probiotics which are beneficial good gut bugs, while prebiotics is good for these bacteria.
- BANANAS: Banana help reduce inflammation of the gut lining and restore the health of the bacterial community. Bananas work to a microscopic level to maintain harmony between the bacteria. That is why they release substances that are highly recommended during a stomach upset. They are stocked up with levels of potassium and magnesium, so they help reduce swelling.
- THE CRUCIFEROUS FAMILY: The Cruciferous family contain sulphur based metabolites known as glucosinolates, which are broken down by microbes that reduce inflammation and help reduce the risk of liver, lung, bladder, breast, colon, and stomach cancer. The glucosinolates are known to latch onto carcinogenic intruders and shows the way out for pathogens. Regular consumption is associated with less risk of cancers.
- BLUEBERRIES: Blueberries are high in anthocyanins, the antioxidant present in the berry. The vitamin k and fibre are shown to improve our immune system and strengthen and diversify the gut bacteria.
- BEANS: Beans feed the good gut bugs and increase immunity. Packed with immunity-boosting fibre, protein, folate, and B vitamins, they help in regulating a healthy gut and healthy brain.
- FERMENTED PLANTS: Fermented plants such as tempeh and miso are gaining popularity due to the live microorganisms that they crowd out the unhealthy bacteria, improve absorption in the intestine. They act as probiotics that have been found to improve the health of intestinal cells, decrease allergies, reduce colon cancer, and improve overall immune function. Kimchi and kefir are tops.
- GARLIC: Garlic plays a role in boosting the creation of good gut microbes and help to prevent gastrointestinal issues. Raw garlic has even more prebiotic properties.
- APPLES: Apples especially the Green variety, are again known to boost good bacteria. Interestingly, stewed apples have good bacteria and also help heal the gut.
- ASPARAGUS: It is rich in prebiotics, and also contains insulin which can help promote regularity and decrease bloating. It can be consumed chopped, raw, or in salads.
- FLAXSEED: Contains a high source of lignans with high antioxidants and anti-cancer properties. It also fuels good gut flora.’