In the present era, addressing challenges linked to sedentary lifestyles, such as sugar cravings, acidity, and lethargy, is crucial for overall well-being. Fortunately, adopting a straightforward daily routine can significantly impact long-term health. For valuable insights, consider tuning in to Audible for Secrets of Good Health Season 2, where renowned nutritionist Rujuta Diwekar, trusted health advisor to Kareena Kapoor Khan, shares practical tips and advice.
In a recent episode she talked about food products that speed up digestion, namely jaggery, ghee and banana. Here's what she recommended and how these three work wonders for your digestive health.
How To Boost Digestive Health
Digestive discomfort is a common concern, and many are turning to natural remedies to support a healthy digestive system. Lets explore the synergistic benefits of three powerhouse ingredients – ghee, jaggery, and banana – and how they work together to promote efficient digestion.
Banana For Digestion
Enhance energy and combat bloating by including a banana in your daily routine. Rujuta recommends consuming a banana in the morning or as a snack between 4 and 6 pm, citing its fibre and electrolytes to regulate gas and bloating. She said, "It resolves headache and acidity issues and also helps with B12 deficiency in the body arising from digestive issues.”
Bananas are not only a convenient snack but also a digestive powerhouse. According to a study published in the journal Pediatric Gastroenteology Hepatology & Nutrition, packed with dietary fibre, bananas contribute to regular bowel movements and help prevent constipation. The soluble fibre in bananas absorbs water, forming a gel-like substance that facilitates the smooth passage of food through the digestive tract.
The fibre in bananas adds bulk to stool, promoting regular bowel movements. Additionally, bananas contain prebiotics, which nourish the beneficial bacteria in the gut, fostering a healthy digestive environment.
Jaggery and Ghee: The Digestive Elixir
Rujuta shared, "Finish your lunch with one spoon of jaggery and ghee. It makes your digestion smooth; your body gets good fats and jaggery helps curb your sugar cravings and provides nutrients,”
Ghee, a clarified form of butter, has been a staple in traditional Ayurvedic medicine for centuries. According to a study published in the Pakistani Journal of Nutrition, its richness in butyric acid, a short-chain fatty acid, has been linked to improved digestion. Ghee not only aids in the breakdown of food but also supports the absorption of nutrients, making it an excellent addition to meals.
Ghee's lubricating properties help ease the movement of food through the digestive system. Its inclusion in meals can reduce the likelihood of constipation and promote a comfortable digestive experience.
Jaggery, on the other hand, a natural sweetener made from concentrated sugarcane juice, is a powerhouse of essential minerals like iron, magnesium, and potassium. According to a study published in the journal eFood, jaggery's digestive benefits lie in its ability to stimulate digestive enzymes, promoting a smoother digestive process. Jaggery also acts as a natural cleansing agent for the liver, aiding in detoxification.
Jaggery contains enzymes that assist in the breakdown of food, aiding the digestive process. Consuming a small amount of jaggery post-meals can act as a natural digestive stimulant.
Speeding Up Digestion
Sustain an active lifestyle with a daily 30-minute walk, as suggested by Rujuta, who emphasised its positive impact on digestion. Prioritise a brief 15–20-minute afternoon nap for quick revitalisation. Be mindful of caffeine intake, avoiding excessive chai and coffee, especially after 3 or 4 pm, as cautioned by Rujuta, as it can lead to constipation or diarrhea beyond 2-3 cups.
Also Read: Choosing Jaggery Over Sugar Can Significantly Improve Health And Lower Risk Of Chronic Diseases
By incorporating ghee, jaggery, and bananas into your diet, you can harness the digestive benefits of these natural wonders. Whether consumed individually or as a trio, these ingredients work in harmony to support a healthy digestive system. As always, it's essential to listen to your body and consult with a healthcare professional for personalised advice on maintaining optimal digestive health.