A healthy gut is essential for overall well-being, and the foods you eat play an important role in maintaining it. “A balanced gut consists of trillions of bacteria, fungi, and other micro-organisms vital for digestion, nutrient, absorption, and immune function. Therefore, a balanced diet incorporating gut-friendly foods is crucial.”
Here are some foods that are great for your gut.
YOGURT:-
Yogurt is a powerful probiotic that can benefit your gut health. It’s high in protein, and loaded with beneficial bacteria like Lactobacillus, and Bifidobacterium, and helps maintain a healthy gut flora while providing other essential nutrients. “Yogurt aids digestion, improves gut health, and strengthens your immune system. Enjoy this nutrient-rich food in the form of a glass of buttermilk, mix it with salad, or have it raw with a pinch of cumin powder. Consume one serving of yogurt helps balance the gut bacteria, reducing the chances of bloating, an upset stomach, and constipation.”
GARLIC AND ONIONS:-
Common ingredients in almost every Indian kitchen, garlic and onions are flavorful and rich in prebiotics – an essential compound for digestion. Prebiotics are dietary fibers that feed the beneficial bacteria in your digestive system, which play a vital role in your overall health and immunity. Flu and stomach disorders were a common occurrence.
Since garlic contains fructans, a fermentable carbohydrate that promotes the growth of beneficial gut bacteria.
The compounds in garlic and onion are known to address various digestive issues, including irritable bowel syndrome (IBS), and gastroesophageal reflux disease (GERD). “They are loaded with fructooligosaccharides (FOS), a plant sugar that serves as food for the healthy bacteria in your colon. As these prebiotics pass through the small intestine undigested, they ferment in the large intestine, supporting a thriving gut microbiome.”
BEANS AND LEGUMES:-
Several people avoid beans and legumes because they may cause flatulence, but it’s a sign that your gut bacteria are working hard. “Black beans, lentils, chickpeas, and green peas are all excellent sources of fiber and protein. When the fiber in these foods reaches the colon, it is fermented by gut bacteria which supports digestion.”
“Beans and legumes are also rich in amino acids, vitamins, and minerals that help nourish your body. Typically, we encourage patients post-surgery to consume legumes in the form of soups and salads or even mix them with vegetables. This ensures a healthy gut essential for physical recovery, regulating inflammation, and supporting immune health.”
While this list is not exhaustive, incorporating these gut-friendly foods into your diet can significantly improve your overall health. So, make these choices a regular part of your meals.
