Health

5 Foods That You Must Include in Your Diet for a Happy Gut

If you frequently experience digestive issues such as indigestion, gas, acidity, or feel low on energy, there are 5 foods that you must include in your diet for a happy gut.

These foods are not only easily accessible but are also endorsed by Ayurveda and scientifically proven to alleviate gut problems. We will explore when and how to consume them to derive maximum benefits. So, let’s get started.

Understanding the Gut

The gut, starting from your mouth, includes the food pipe, stomach, small and large intestine, and extends all the way to the anus. This entire digestive tract is home to trillions of bacteria, some of which are beneficial while others are harmful.

The beneficial bacteria in the gut aid in digesting food, absorbing nutrients, and excreting waste. They also combat harmful bacteria.

However, due to poor dietary choices and other factors, the number of good bacteria in the gut can decrease, leading to an increase in bad bacteria.

This imbalance of bacteria is the root cause of digestive problems like gas, acidity, constipation, and Irritable Bowel Syndrome (IBS).

The Consequences of Ignoring Gut Health

If neglected, gut health issues can escalate, leading to skin problems, constant fatigue, a weakened immune system, food intolerances, and even mental health issues. Essentially, if you take care of the good bacteria in your gut, they will take care of you.

It’s fascinating to note that when gut bacteria were transplanted from one person to another, the recipient experienced weight loss, diabetes was cured, and even the growth of colon cancer was halted. That’s the power of maintaining a healthy gut.

Now that we understand the importance of good bacteria in the gut, let’s delve into five foods that can help heal the gut.

5 Foods That Heal the Gut

1. Curd

Curd is not only a source of Vitamin B12 and calcium but is also a natural probiotic. Probiotics are foods that contain live good bacteria. Just one bowl of curd has over 100 billion units of gut-friendly bacteria.

In a study, patients who consumed curd daily for four weeks experienced an increase in the good bacteria in their gut. This led to relief from problems like constipation, IBS, colon cancer, and even lactose intolerance.

To get the most from the probiotics in the curd, add a little jaggery powder to it and consume it 30 minutes before breakfast. This simple food can outperform most probiotic supplements in the market.

2. Oats

We now know that it’s beneficial to have more good bacteria in the gut. But do you know the secret behind keeping these bacteria alive?

It’s dietary fibre. Basically, your good bacteria are saying, “You give me fibre, and I will give you health.” And remember that all plants have fibre, whereas animal food is devoid of fibre.

This is one reason why people who eat a lot of meat are more prone to gastrointestinal issues. Whole grains are generally high in fiber, but what sets oats apart from other grains is that it has a specific type of soluble fiber called beta-glucan. It is because of this beta-glucan that oats are now considered a superfood for reducing body fat, cholesterol, type 2 diabetes, and of course, gut issues.

3. Ginger

If there is one herb that is best for the overall digestive tract, it is Ginger. Be it stomach pain, gas, acidity, constipation, IBS, or even as serious as colon cancer, Ginger has been proven to be effective.

In fact, in 2018, 16 clinical trials were done where ginger intake was compared with popular medical drugs given for gut problems. And in each trial, ginger was found to be either more effective or at least as effective as the drug.

Anti-inflammatory, antimicrobial, anti-cancerous, a prebiotic with very high antioxidants, ginger is a complete package if you want to set your gut right.

4. Grapes

Ayurveda counts grapes or draksha as one of the healthiest fruits. It has many health benefits but focusing on gut health, it is one fruit that has the natural ability to bring out the lying waste materials out from the body.

Eat a big bowl of grapes, and the next day you will observe that stomach gets clear better. Today even modern research lists grapes as among the top foods to relieve from constipation.

5. Fennel Seeds

We Indians have always been ending our meals with a little fennel seeds or saunf. And why not? It fastens digestion and kills bad breath.

Consume fennel seeds with mishri (unrifined sugar), and it will act as a natural antacid. Have fennel seeds with ajwain (carom seed), it will instantly reduce bloating. If you have overeaten, have fennel seeds with jaggery, and that uncomfortable feeling will go away.

Fennel seeds boiled in water not only kills bad bacteria in the gut but it is so tasty that you would want to drink it for no reason.

Final Thoughts

In a nutshell, if you include curd, oats, ginger, grapes, and fennel seeds in your daily diet, your gut issues cannot stay for long, and your good bacteria will thrive.

When your gut bacteria are happy, that shows up on your face.

And if you want that effect to stay, stop using a soap which has sodium lauryl sulphate. Most commercial soaps have this strong chemical. So, take care of your gut, and it will take care of you.

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