Nutritionist Recommends 6 Foods For Healthy Gut

The food that we eat everyday play a vital role on the gut health. It is significant to include nutrition-dense foods to your lifestyle that can enhance immune health, support gut health, and remove infections. Healthy gut is vital for your overall health as approximately 80% of the immune cells live here that can influence overall immunity. Gut microbiome includes microorganisms like fungi and bacteria that keep adjusting based on diet and physical exercises.

Gut microbiome can support digestive health and effective absorption of nutrients. A healthy gut microbiome can protect the gut lining, prevent toxins from entering bloodstream, reduce the risk of IBS (irritable bowel syndrome), type 2 diabetes, and obesity. It takes years to build healthy gut and inclusion of healthy foods can make a huge difference.

Leading nutritionist Deepsikha Jain, specialized in gut health, PCOS, T2 diabetes, and weight loss, took to her Instagram account and shared 6 foods she never skips for her gut health. She said, “start slow with introducing these foods in the start, especially Fibre! See how your body is responding and gradually increasing.”

6 Foods That Can Support Gut Health

1. Three-Servings of Fibre: The first food she never skips is three-servings of fibre like edamame or vegetables because this has prebiotics that can actually help feed your gut microbiome.

2. Sweet Potatoes: She includes cooked and cooled sweet potatoes to support her gut health. “This is mostly my dinner because this has resistant starch which feeds the good bacteria building your gut health,” emphasised Deepsikha.  

The root vegetable is a powerful source of vitamin A, C, fibre, potassium, that can boost your gut health, immunity, skin health, and vision. The presence of antioxidants in sweet potatoes can help you fight inflammation, improves heart health, and supports brain function.  

3. Kimchi: Deepshika recommended adding kimchi to your balanced diet for better gut health. She takes a tablespoon of Kimchi with her meals as it has probiotic and has beneficial bacteria that can help build a good gut microbiome. It will help in improving your gut health in the longer run.

4.  Ghee: She ensures adding a teaspoon of ghee to her meals or rice. Ghee has butyric acid that can help improve the gut lining and hence improving your immunity, added Deepsikha. Ghee is a natural source of vitamins such as A,D,E, and K. All these nutrients play a major role in building your immunity, hormone regulation, and energy metabolism. Fat-soluble vitamins in ghee help regulate hormones linked to metabolism and fat storage. Ghee contains butyrate, a short-chain fatty acid known to reduce inflammation and support gut health. 

5. Greek Yogurt: She suggested adding a bowl of Greek yogurt with meals as it is fermented and had good bacteria.

Greek yogurt provides probiotics and the good bacteria can help in restoring healthy bacterial balance in the gut. However, it is significant to select unsweetened Greek yogurt because sugar can impact gut health negatively and can cause bacterial imbalance.

Greek yogurt supports strong bones and prevents osteoporosis. The presence of probiotics in the food can improve digestion, gut health, reduce bloating and inflammation. As it contains potassium, it can help in managing blood pressure by counteracting sodium.

6. Kalonji: The nutritionist said eats one tablespoon of kalonji and makes tea out of it. Kalonji tea is highly anti-inflammatory that can help reduce the gut inflammation.

You may also include gond katira that can benefit gut health significantly. During summer months gond katira will also help in boosting your hydration level. Gond katira is extensively used in traditional Indian medicine as it offers several medicinal properties. Its hypoglycemic qualities can decrease pose-meal glucose absorption that can support diabetes control. Regular consumption of gond katira can prevent heat strokes and dehydration especially in hotter months. 

One of the major reasons why gond katira can benefit gut health is the presence of high fibre content. Dietary fibre is significant for maintaining healthy digestion. It can regulate healthy bowel movement, support the growth of healthy gut bacteria, and improve digestion. When gond katira is soaked overnight and consumed, it creates a gel like substance that can ease the movement of food via digestive tract.

Gond katira can also support gut microbiome. The gut microbiome has trillion of microorganisms that can play major role in supporting healthy digestion, enhancing immunity, and improving overall health. Fibre-dense foods can feed healthy gut bacteria. Gond katira can also act as a mild prebiotic by offering nourishment to these microbes thus boosting a balanced gut environment. 

Gond katira can also support immune health as it has immunomodulatory properties that can support human body’s natural defence process. It has been widely used in Ayurveda as a result of its immune supporting properties.

It also supports wound healing and tissue regeneration. Gond katira is used in drug delivery, tissue engineering, and wound care. According to Pharmeasy, gond katiral has the capacity to form gel. This along with its mild antimicrobial/antioxidant qualities can make it a powerful biomedical material (like hydrogels) for wound dressing and tissue scaffolds. 2

Meanwhile, presence of oligosaccharides in gond katira can help in protecting the liver be decreasing damage, reducing oxidative stress, and improve blood sugar levels. It indicates that it can support liver health and manage fatty liver conditions. 

FAQs

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.