Ensuring that your gastrointestinal (GI) tract stays in the best shape is exceedingly important. Good gut health has a massive bearing on the normal functioning of practically all the vital organs in the body. If you continuously eat foods that irritate the gut, the lining of the GI tract gets inflamed. This depletes the beneficial bacteria in your gut. A healthy gut flora is very important to digest the foods you're eating, as well as to absorb nutrients and eliminate toxins. If the gut microbiome gets adversely affected, a host of disorders can occur. Poor gut health triggers – acne, poor sleep, headache, bouts of depression, obesity and diabetes.
5 guidelines to keep your gut in top-notch shape!
- Steer clear of processed, refined foods: Processed foods are loaded with sodium, sugar, trans fats, preservatives and a swarm of additives – all these stir up the fire of inflammation; which consequently puts a huge burden on the immune system and leaves you very vulnerable to a multitude of diseases.
- Eat a rainbow diet: The best way to support your gut health is to eat a diet that’s crammed with color and diversity – choose fruits and vegetables of all colors, since each one is laden with its own distinct and potent combination of vitamins, minerals and antioxidants.
- Step up the probiotics and prebiotics: These support good gut health. Pro-biotics are foods that are full of healthy bacteria; while pre-biotics are foods that feed the healthy bacteria present in the GI tract.
- Good, sound sleep is very crucial: The gut microbiome needs a steady sleep pattern. Research shows that when the circadian rhythm gets disturbed, the microbial flora gets impacted unfavorably. Sleep is when the body repairs itself, so getting adequate sleep is critical for gut health as well.
- Exercise a minimum of thrice a week: Exercising regularly is beneficial for your health. It has a beneficial impact on the working of the GI tract, ensures that the food gets digested properly, makes sure that your bowel movement is good and also favorably influences the gut flora.
5 foods to improve digestion
- Yogurt: Dahi is chockfull of beneficial pro-biotics! The probiotics help get rid of harmful microbes, speed up the repair of the gut and banish the symptoms of irritable bowel syndrome successfully. Yogurt also provides several useful enzymes which ginger up your digestion. So, step up your daily intake of dahi – experiment with raitas, smoothies and salads. A wonderful addition to your dahi preparations is rock salt! Tata Rock Salt brings a fantastic combination of taste and health to your table. The salt is packed with essential minerals like magnesium and potassium; it peps up your metabolic rate, bolsters your immunity and also enhances your gut health.
- Mango: Mango is one of the best foods to improve digestion. It helps keep the good bacteria in the gut alive. Incorporating the fruit into your diet substantially improves GI health, decreases body fat and also stabilizes blood sugar levels.
- Garlic: Garlic is an excellent pre-biotic! A prebiotic feed and fuels the beneficial bacteria that are present in the gut. It is very essential that you consume foods that are probiotics - which are full of healthy bacteria as well as eat foods packed with pre-biotics - which feed the healthy bacteria present in the GI tract. Garlic is an amazing prebiotic; alongside it is a powerful anti-bacterial and anti-fungal – and this annihilates the bad gut bacteria. The most optimal way to consume garlic is to crush a raw flake and have it; this releases all the essential oils and potent phytochemicals and maximizes the potency of the herb.
- Lentils: Chock-a-block with fibre, lentils are a great addition to your diet. Since they are laden with fibre, they help make the food move efficiently through the intestine and prevent constipation, hemorrhoids, and scores of other digestive ailments. As an added benefit, the fibre also helps avert diabetes mellitus, cardiovascular disease, and weight gain.
- Bananas: Bananas are jam-packed with a type of fibre that the good bacteria love! They are also brimming over with the choicest vitamins and minerals. Bananas add bulk to the stool, prevent constipation and reduce the transit time of the feces in the intestine; all of which ensures that your GI system functions optimally.
You must remember that the GI system hosts a lot of friendly microbes which are necessary for our wellbeing, and our behavior and lifestyle have an enormous influence on the microbiome, which in turn influences our health and well-being. In order to ensure that the gut is functioning well and to effectively deal with pesky digestive troubles, such as - bloating, constipation, irregular bowel movement, burping, or acidity, changing your GI-unfriendly practices and adopting healthy lifestyle patterns can beneficially affect your gut health as well as overall health.
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