Keeping your gut health in check is like keeping your regular life in check. The gut-friendly microbes have co-evolved with us over the centuries, and their role in keeping us healthy hasn’t gone unnoticed. The gut has a powerful influence on many body parts, including the joints, lungs, brain, reproductive system, and liver. Probiotics have a positive effect on joint health, weight management, women`s health, depression, and overall wellbeing. Probiotic drink/supplements help in restoring the composition of the gut microbiome and introduce beneficial functions to gut microbial communities, resulting in amelioration or prevention of gut inflammation and other intestinal or systemic disease The gut microbial composition gets altered in different disease conditions. Specific foods that promote gut health include:
Yogurt: Yogurt is an excellent source of live, friendly bacteria, known as probiotics. It aids in digestion and helps relieve acidity and gas.
Fenugreek: The fiber in methi takes a long time to break down, giving our gut plenty of time to absorb the nutrients. Fenugreek helps with constipation and other gut-related problems.
Buttermilk: Probiotics, or live bacteria, are found in buttermilk and are beneficial to our gut health and digestion.
Amla murabba: Amla aids digestion by breaking down food into smaller particles. The high fibre content makes this murabba extremely beneficial for digestive and gastrointestinal problems, including constipation and gastritis.
Ginger: The gingerol in ginger is effective in preventing nausea and also greatly promotes gastrointestinal motility.
Khichdi: The moong dal in khichdi is easy and light on the stomach. Moong dal helps produce butyrate in the gut, which helps maintain intestinal health. It is high in fiber and helps with constipation, reduces bloating, and releases gas. Foods to avoid Processed foods have high amounts of additives, added sugars, salt, and preservatives, which can lead to acidity, irregular bowel movements, gas, and bloating.
Alcohol: Too much alcohol alters the intestinal microbiome and also affects general health.
Artificial Sweeteners: Aspartame, saccharin, and sucralose, are the artificial sweeteners with zero calories and no sugar. They interact with bacteria in the gut, alternating its composition, which can lead to conditions like glucose intolerance. In addition to following a healthy diet, exercise and hydration play an important role in maintaining and improving gut health.
Dr Anish Desai is MD, Clinical Pharmacologist and Nutraceutical Physician, Founder and CEO IntelliMed Healthcare Solutions.
