When you have a healthy gut microbiome, it can protect the gut lining, stop toxins from entering the bloodstream, and alleviate risk of IBS (Irritable Bowel Syndrome), type 2 diabetes, and obesity. It is significant to include gut-friendly foods to everyday diet for overall well-being.
The foods that we consume play a crucial role on your gut health. It is imperative to include nutrition-rich foods to your daily diet that can improve immunity, ward off infection, and support the good gut bacteria. The gut health is significant for your overall health as 70% to 80% of your immune cells live there that can influence your overall immunity. The gut microbiome includes microorganisms such as fungi and bacteria that keep on adjusting based on diet and exercises.
It is worth noting that the gut microbiome supports effective digestion, proper absorption of nutrients, and vitamin production. When you have a healthy gut microbiome, it can protect the gut lining, stop toxins from entering the bloodstream, and alleviate risk of IBS (Irritable Bowel Syndrome), type 2 diabetes, and obesity. Check the foods that will help in supporting a healthy gut:
1. Ginger: It has been used for decades to cure digestion issues. Ginger offers anti-inflammatory, anti-fungal, and inti-bacterial properties that can offer several health benefits. It contains antioxidants and can activate digestive enzymes in the gut to support healthy digestion that can calm the gut lining.
2. Whole Grains: They are one of the best gut-friendly foods that you can count on. They have adequate amounts of fibre, antioxidants, and essential micronutrients. You can include wheat, oats, barley in your diet for a healthy gut. They function as prebiotics that can feed the good bacteria in your digestive tract. Whole grains also prevent constipation and other digestion-related issues.
3. Avocadoes: They help in keeping the stomach healthy as they are loaded with potassium and micro-nutrients. Avocados have gained the status of superfoods that can offer significant amounts of healthy fats that can help you feel full before meals and prevent overeating.
4. Yogurt: It is a rich source of prebiotics that can keep the gut healthy. Prebiotics help in curing the symptoms of gas, bloating, constipation, diarrhea, etc. Yogurt should be an essential party of everyday diet for a clean gut.
5. Pears: The nutrient rich fruit is vital source of vitamin C and K. They contain soluble and insoluble fibre, significant for maintaining healthy digestion as they support bowel movement.
6. Almonds: You can also include them as they are packed with fatty acids, fibre, and various types of micronutrients that can support overall digestive health. Almonds are prebiotics that can feed the good gut bacteria, according to Manipal Hospitals.
7. Bananas: They are counted among the famous fruits that can support healthy digestion. They contain insulin that can enhance the growth of good gut bacteria. They are rich in vitamin B12 and pectin, essential soluble fibre that can control cholesterol and support healthy bowel movement. As the fruit contain antacid properties, it can handle digestion issues such as heartburn and acid reflux.
Recently, Dr. Saurabh Sethi, Harvard-trained AIIMS gastroenterologist and social media influencer listed out the key benefits of mushrooms. “Shiitake, Maitake, and Reishi are loaded with beta glucan that train your immune system to recognise abnormal cells early. They also contain selenium which protects your DNA from oxidative stress,” said Dr Saurabh Sethi.
Shiitake, Maitake, and Reishi are famous medicinal mushrooms known for their immune boosting, antioxidant properties, and excellent beta-glucan content.
From a gut perspective, mushrooms act like natural prebiotics, feeding beneficial bacteria that calm inflammation throughout your body. Add them to your stir fries or soups with garlic for a synergy that supports your gut immune axis, added Dr Sethi. Adding the food to your diet will promote healthy eating habits.
Curd and jaggery has become one of the most suitable combinations for better digestion. Jaggery warms the body in a natural manner and helps in balancing curd’s cooling properties. Jaggery is also rich in iron and minerals. You may add one or one and a half of jaggery powder to a bowl of curd and enjoy the combination. It can effectively prevent acidity as well.
Beans provide both soluble and insoluble fiber, which act as prebiotics to nourish beneficial gut bacteria. The fermentation of these fibers produces short-chain fatty acids with anti-inflammatory properties that support colon health. Regular consumption promotes smoother digestion and consistent bowel movements. Since gut health influences metabolism and immunity, beans contribute to overall well-being.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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