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. Colon (intestinal part) requires an ideal pH between 6.7-6.9 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 by eating gut-friendly food such as high fiber foods, fruits that can balance your intestine. So, here are types of food which you should eat to improve digestion.
Whole grains have been a part of our diet for thousands of years. If you want your gut work normal then you have to add whole grains to your daily diet. Whole grains are full of fibers, antioxidants, and other micronutrients. Fibers from grains are beneficial for your gut health as it acts as a prebiotic that helps to feed your good intestinal bacteria. Whole grains also help to prevent constipation by softening the stool.
Green leafy vegetables like spinach, broccoli, and kale are rich in dietary fibers as well as vitamins, minerals, iron. Eating a lot of leafy vegetables can improve your gut system and works 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, MD
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.
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, apples that can produce bloating or gaseous distension of the abdomen.
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
Also Read: Ozempic Foods to Avoid: An Integrated Care Approach for Better Health
Here are some specific foods that can keep the intestine healthy and clean. They are as follows –
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.
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.
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, BAMS
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.
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.
Also Read: Can You Freeze Yogurt? A Guide to Safe Storage Practices
Avocado is a superfood rich in fibers and other micronutrients. It promotes a healthy digestion process and keeps intestines healthy. They are also low in sugar so it is less likely to cause gas.
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 relieves heartburn.
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.
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 that helps to avoid constipation and boost colon health.
This crunchy, sweet-sour fruit can be a solution for your tummy problems. Guava is the richest source of fibers and vitamins. It is extremely beneficial for digestive health. Also, guava seeds are excellent laxatives, aiding smooth passage for stool.
Also Read: What Is Leaky Gut: Exploring the Facts and Debunking the Myths
Just as there are foods that can support healthy digestion and gut health, there are also foods that can have a negative impact. How 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.
Read more about: 8 Powerful Ayurvedic Herbs With Their Great Benefits
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