Foods that Enhance your Gut Health
- 12 Months ago
It's very easy to avoid caring about the gut until symptoms arise, but that's often too late to fix the issues without medical intervention.
There are a number of common gut problems that may have a link to the nutrition component and the more you know the better, so you can avoid problems like indigestion, constipation, heartburn, and diarrhea.
Do we pay enough attention to that sophisticated engine we call the gut? Perhaps not enough. But the beauty of our bodies is that it is quite simple to keep them in good shape by the food we eat.
Foods for a HEALTHY GUT
- Prebiotic and Probiotic foods. They help ‘feed' the good bacteria present in the intestines. Leeks, bananas, onions and, to a lesser degree, beans and pulses are good prebiotic foods. While probiotic foods such as Sauerkraut, Tempeh, Kimchi, Miso, Kombucha, yogurt are good for your gut.
- Good fat products. Many low-fat foods are available in the market. Avoid products high in saturated fat as these can raise cholesterol and increase the risk of heart disease. Go for fats that have MCT (medium change triglycerides) such as coconut oil, peanut oil, and cold pressed virgin oils etc.
1. Dairy products. Aim to have two to three moderate servings a day, aiming for low-fat versions whenever possible. Example, low-fat dairy products like milk, curd, cottage cheese etc.
2. Omega3 products. Aim to have one to two servings a day, aiming for low-fat versions whenever possible. Example, Nuts, flaxseeds, olives, etc.
- Fruits and vegetables. Ensure you have five fruits and vegetables a day as they are rich in essential vitamins, minerals, and fiber. Example, orange, banana, apple, beans, broccoli, etc.
- Fiber Rich foods. While shopping for rice, bread, cereals, and pasta aim to purchase wholegrain varieties as they contain valuable nutrients like fiber, vitamins, minerals, and antioxidants.
Tips for GOOD GUT HEALTH
- Eat a balanced diet. Make sure your diet constitutes a variety of foods from all the food groups.
- Give time to your meals. Don't rush meals and try to fit in food quickly on a hectic day. Give yourself quality time for meals and eat slowly to allow your system a better chance to digest food.
- Limit alcohol intake. Consuming large quantities of alcohol can irritate the stomach lining.
- Drink plenty of fluids. Keeping yourself hydrated is the key to good health. Aim to drink at least two liters a day.
- Eat three meals a day. Having three healthy meals a day is actually considered optimum in terms of fueling the body. Key to this is having a heavy breakfast, moderately-heavy lunch, and a light dinner.