Maintaining gut health becomes important if you want to feel good from inside out. A healthy gut enables better digestion, absorption of vitamins and minerals, and protection against harmful bacteria and viruses. World Digestive Health Dayis observed on 29th May to spread awareness about your gut health. The term 'gut microbiome' refers to the bacteria that live in your intestines. As per Journal Nutrients, every person's digestive system contains over 200 distinct types of bacteria, viruses, and fungus. Sheela Krishnaswamy, Nutrition and Wellness Consultant gave some suggestions on how to improve digestive health:
1.Opt for Fibre-Rich Foods
“A diet rich in fibre nourishes beneficial bacteria in the gut, fostering their growth and diversity. Include fruits, vegetables, legumes, nuts, and whole grains in your meals to ensure an adequate fibre intake. Almonds, being a good source of dietary fibre, can easily be added to your diet. Whether snacking on raw almonds, adding them to salads or oatmeal, or blending them into smoothies, incorporating almonds can boost your fibre intake and help to promote gut health,” said Krishnaswamy.
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2.Harness the Power of Probiotics
According to Therapeutic Advances In Gastroenterology, consuming probiotics can help maintain a healthy gut flora and may avoid gut inflammation and other intestinal issues.
According to Krishnaswamy, probiotics are live microorganisms with numerous health benefits when consumed in adequate amounts. These beneficial bacteria maintain a balanced gut microbiota and support digestive health. Foods such as curd, buttermilk, fermented rice dishes, kimchi, sauerkraut, and fermented pickles contain gut-friendly bacteria that help in improving your gut health. Consult your dietitian if you need to take a probiotic supplement, especially if you experience digestive issues.
3.Improve Gut with Prebiotics
“Prebiotic foods serve as food for beneficial microorganisms, aiding in their growth and proliferation in the gut. Include prebiotic foods like garlic, onions, asparagus, raw bananas, flaxseed, legumes, apples and more in your diet and foster a healthy gut microbiome. These foods can contribute to improved digestive health and overall well-being,” Krishnaswamy said.
4. Mindful Eating and Stress Management
“The mind-gut connection plays a crucial role, as stress and emotional well-being greatly affect gut health. Engage in mindful eating by being present and attentive during meals to optimize digestion and nutrient absorption. Incorporate stress-reducing techniques such as meditation, deep breathing exercises, or yoga into your daily routine that helps to positively impact gut health. These practices promote relaxation and balance, supporting overall well-being,” Dr Krishnaswamy stated.
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5.Stay Hydrated and Limit Ultra-Processed Foods
Adequate hydration is crucial for optimal digestion and overall gut health. Drink plenty of water to support good bowel function and nutrient transport. Aim for eight glasses of water daily and limit sugary beverages and alcohol, which can disrupt gut flora. Reduce intake of ultra-processed foods and artificial additives, choosing instead whole, nutrient-rich foods that promote a healthy gut microbiome.