Want To Boost Gut Health This Monsoon? Add These 6 Probiotic-rich Foods in Your Diet

We have this notion that bacteria are harmful. However, not all bacteria are bad for health, some are good for our gut. Probiotics are one such live bacteria and yeasts that are beneficial for your body. These are ‘good’ microorganisms which are found in different forms such as food products or supplements. During monsoon, probiotics are more important for you because the humid weather and contaminated water causes a spike in cases of digestive infections and bloating. Consuming good bacteria can, in this regard, help balance your gut flora, prevent food poisoning, and boost your immunity. To help you, we asked our expert to list some probiotic rich foods that you can add to your monsoon diet. 

Let us take a look at what Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore has to say about it.

6 Probiotic-rich Foods To Add In Your Monsoon Diet 

Ms Raj says that during the monsoon season, digestive infections and stomach problems are more common because of changes in humidity, food contamination, and waterborne germs. She further explains, “Including probiotic-rich foods in your diet can help maintain a healthy balance of gut bacteria, support digestion, and strengthen the immune system.” On this note, the expert lists six probiotic-rich foods that can be included in your daily meals.

• Curd (Yoghurt): Fresh homemade curd contains beneficial bacteria that support digestion and improve gut health.
• Buttermilk: A glass of fresh buttermilk made from curd is easy to digest and helps maintain healthy gut bacteria. Avoid adding too much salt.
• Kefir: This fermented milk drink contains a variety of beneficial bacteria and yeast that may improve gut health and digestion.
• Idli and Dosa: The fermented batter used to prepare idli and dosa contains beneficial microbes. These foods are light, easy to digest, and suitable during the monsoon.
• Fermented Vegetables: Homemade fermented vegetables, such as naturally fermented carrots or cucumbers, can provide healthy bacteria. Ensure they are prepared in a hygienic manner to avoid contamination.
• Kanji: This traditional fermented drink made from black carrots or beetroot contains natural probiotics and may support digestive health.

“Along with probiotic foods, include fibre-rich fruits, vegetables, whole grains, and pulses to nourish beneficial gut bacteria. Drink clean, safe water, maintain good food hygiene, and avoid stale or uncovered food during the monsoon. A balanced diet and proper food safety practices are equally important for maintaining good gut health,” adds Ms Raj.

Potential Health Benefits of Probiotics

According to the Cleveland Clinic, probiotic products contain beneficial bacteria and yeasts. This serves  the purpose of preventing or recovering from bacterial or yeast infections in your different body parts, including:

• Atopic dermatitis and acne.
• Cavities and gum disease.
• Vaginal and urinary tract infections (UTIs).
• Antibiotic-associated diarrhoea.

It adds that your doctor may suggest using these products preventively if you have a history of infections, or can be prescribed to help restore your microbiome after treatment with antibiotics. On the other hand, oral probiotics may have many additional benefits.  Within your digestive system, a healthy gut microbiome does the following:

• Helps break down and absorb certain nutrients and medications.
• Produces other important nutrients as byproducts.
• Helps break down and recycle bile after digestion.
• Helps train your immune system to recognise and eliminate harmful microbes.

On the flip side, an unhealthy gut microbiome (one in which harmful microbes outnumber the helpful types) can cause of chronic gastrointestinal diseases, such as:

• Chronic bacterial infections such as H pylori and C difficile.
• Small intestinal bacterial overgrowth (SIBO).
• Inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease.
• General digestive difficulties such as constipation, gas and irritable bowel syndrome (IBS).

Moreover, researchers believe that the health of your gut microbiome may impact many aspects of your overall health, including:

• Mood and pain tolerance.
• Mental acuity and fatigue.
• Inflammation and immune response.
• Metabolism, blood sugar and fat storage.

ALSO READ- 6 Reasons Why Eating Curd in Monsoon Is Good for Your Health, Says Dietitian

Conclusion

Monsoon season is the breeding ground for waterborne and foodborne infections. Therefore, maintaining good digestive health is especially crucial during monsoon. Among all the best practices, adding natural probiotic foods in diet is on. Some of the probiotic sources include curd, buttermilk, kefir, and fermented Indian staples. They can provide the beneficial bacteria which can help fight off these seasonal threats. A well-balanced gut microbiome plays a vital role in boosting your overall immune system and improving nutrient absorption. To make the most of its health benefits, it is equally important to pair these probiotic foods with a fibre-rich diet, safe drinking water, and strict food hygiene practices. By opting for these mindful dietary adjustments, you can safely navigate the monsoon season with a healthy gut.