10 Best Foods For A Healthy Gut System

A simple digestive problem such as bloating can make you feel uncomfortable. Poor eating habits, heavy meals, alcohol, irregular meal time and so many factors can imbalance your gut system.

A healthy gut system plays a vital role as it is responsible for absorbing nutrients and eliminating waste products. A healthy gut system can balance your overall health – body, mind, and soul. Gut health is so important that some scientists refer to it as a ”second brain”.

For healthy growth of gut bacteria or microflora, the intestine requires a balanced environment. Intestinal health is more dependent on the composition of gut bacteria. The colon (intestinal part) requires an ideal pH between 6.7 and 6.9 for healthy cultivation of good gut bacteria.

This microflora is essential for the normal digestion process and boosts immunity. Intestinal health is directly affected by what we eat. Therefore, always ensure what you eat as it drastically affects the balance of gut flora.

The easiest way to keep your intestinal health normal is by eating gut-friendly food such as high-fiber foods, and fruits that can balance your intestine. So, here are the types of food that you should eat to improve digestion.

1. Whole Grains

Whole grains have been a part of our diet for thousands of years. If you want your gut to work normally then you have to add whole grains to your daily diet. Whole grains are full of fiber, antioxidants, and other micronutrients. Fibers from grains are beneficial for your gut health as they act as a prebiotic that helps to feed your good intestinal bacteria. Whole grains also help to prevent constipation by softening the stool.

2. Green Leafy Vegetables

Green leafy vegetables like spinach, broccoli, and kale are rich in dietary fiber as well as vitamins, minerals, and iron. Eating a lot of leafy vegetables can improve your gut system and work in a better way.

When it comes to the digestive health, certain foods can be problematic for certain people. Heartburn may be brought on by acidic foods such as tomatoes, citrus fruits, salad dressings, and carbonated beverages, while wheat and onions may result in irritable bowel syndrome. Additionally, if you are lactose intolerant, you may develop gas and diarrhoea after consuming milk or other dairy products, such as cream, cheese, yoghurt, and chocolate. I strongly recommend avoiding meals and beverages that make your digestive issues worse. To determine which foods contribute to your symptoms, keep a diet journal and note the food eaten with the corresponding symptoms developed that day.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Lean Proteins

Lean proteins are beneficial in a patient who is suffering from irritable bowel syndrome (IBS) or gut sensitivity. Lean proteins are food that is high in proteins and low in fat such as chicken or white flesh fish. High-fat foods can cause contractions of the intestine which can hamper intestinal health.

4. Low-sugar Fruits

When you want to keep your intestine healthy, you have to cut down the sugar from your diet. Fruits contain high sugar levels like mango, berries, and apples can produce bloating or gaseous distension of the abdomen.

5. Drink Plenty of Water

Yes! water is not a food but is an essential part of our body as much as oxygen. Water helps to enhance the absorption of nutrients and helps to eliminate waste and toxic products from the body. Water helps to clean not only the intestine but the whole body.

The digestive system of most people does not cause an issue with spicy meals. However, few people discover that spicy food may upset their stomachs. Heartburn may not only be caused by really spicy meals, like chillies but it may also be triggered by milder yet flavorful foods like garlic and onion. I suggest you avoid spicy meals if they cause you to have heartburn, stomach pain, or diarrhoea. 

Dr. Rajeev Singh, BAMS

Here are some specific foods that can keep the intestine healthy and clean. They are as follows –

1. Yogurt

Yogurt is an excellent source of live, friendly bacteria which is known as probiotics. Yogurt is prepared from fermented milk that can help to improve your digestion process and keep your gut system healthy. You can have yogurt as a breakfast or combine them with fruits for tasty fusion.

2. Chia Seeds

Chia seeds are a great source of dietary fibers. After consumption of chia seeds, it produces a gel-like substance in the stomach which works as a prebiotic. It supports the growth of good bacterial flora in the intestine. Their fibers also help to clear constipation.

3. Almonds

Almonds are full of various micronutrients specifically vitamin E, fatty acids, and fibers. A handful of almonds daily can keep your guts healthy and strong.

Caffeine-based beverages, such as coffee, colas, tea, and other fizzy drinks, may increase stomach acid, which in some people may cause heartburn. Fizzy beverages in general have a tendency to make people feel bloated, which may also cause heartburn. In my experience, selecting a non-carbonated, caffeine-free beverage may help to reduce your risk of experiencing digestive issues, such as herbal teas, milk, and plain water. If you can’t live without your coffee or tea, try to stick to only one or two cups each day and make sure you don’t drink it empty stomach.

Dr. Smita Barode, B.A.M.S, M.S.

4. Miso

Miso is made up of fermented soya beans. Miso contains a probiotic that improves digestion and heals intestinal illnesses. Miso helps your intestine by increasing good bacteria in your intestine.

5. Olive Oil

Olive oil contains fatty acids and polyphenols that help to reduce gut inflammation and keep bacterial flora intact. That must be the reason for using olive oil in salads or for cooking.

6. Avocado

Avocado is a superfood rich in fiber and other micronutrients. It promotes a healthy digestion process and keeps the intestines healthy. They are also low in sugar so it is less likely to cause gas.

7. Bananas

Banana is a fiber-rich fruit with low fruit sugar levels. It contains inulin, a substance that stimulates the growth of good bacteria in the gut. It also has ‘antacid’ effects that protect the stomach and intestine from digestive acids and relieve heartburn.

8. Kiwi

Kiwi helps in better digestion. Green kiwi has an enzyme called actinidin that helps in protein digestion. Kiwi is also known for its laxative effects due to its high fiber content.

9. Apricots

These small fruits are rich in vitamin C and fibers that can boost your immunity and keep the gut system healthy. It maintains bowel regularity which helps to avoid constipation and boost colon health.

10. Guava

This crunchy, sweet-sour fruit can be a solution for your tummy problems. Guava is the richest source of fiber and vitamins. It is extremely beneficial for digestive health. Also, guava seeds are excellent laxatives, aiding the smooth passage of stool.

Foods to Avoid for a Healthy Gut

Just as there are foods that can support healthy digestion and gut health, there are also foods that can have a negative impact. How to improve gut health is not just about eating healthy but also about avoiding bad foods. Particularly, foods that can destroy your gut bacteria are especially harmful.

• Some artificial sweeteners have been shown to affect your gut microorganisms negatively. Unless you have to use such products due to diabetes, it is recommended to reduce or avoid them.
• Alcohol can change the balance of bacteria in your gut, hence it is recommended to moderate your alcohol intake. Alcohol is also highly associated with acidity and similar conditions.
• Fried foods (especially fast food) can cause stomach pain, gassiness, and other digestive issues. They are also unhealthy for your overall health. The same issues occur with processed foods.

Read more About:  8 Powerful Ayurvedic Herbs With Their Great Benefits

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