Why Gut Health is Important?
If you often face indigestion, gas, acidity or your energy levels remain low then there are 5 amazing foods to improve gut health, that you must include in your diet. Not only these foods are easily available but are backed by ayurveda and today proven by modern science to resolve gut problems. We will discuss when and how you consume them so that you can get maximum benefit from them.
Starting from your mouth, covering the food pipe, stomach, small and large intestine all the way till anus, the complete digestive tract is called the gut. This gut consists of trillions of bacteria some of which are good for us while others are bad. The good bacteria in the gut not only helps digest the food, absorb nutrients and excrete the waste out but they also fight the bad bacteria. But often due to our bad food choices andsome other factors the good bacteria in the gut reduce while bad bacteria increase.
This imbalance of bacteria is the root cause behind digestive problems like gas, acidity, constipation and IBS (Irritable Bowel Syndrome). If ignored, it aggravates to cause skin problems,you feel a constant fatigue, immunity goes down, food intolerances arise and your mental health goes for a toss. Basically, if you take care of good bacteriain the gut, they will take good care of you. You will amazed to know that when the gut bacteria were transplanted from one person to another, an obese person lost weight, Diabetes was cured and even colon cancer growth stopped. That’s how powerful it is.
So now that we understand the importance of good bacteria in the gut, let me share with you 5 amazing foods to improve the gut health.
5 Amazing Foods to Improve Gut Health
CURD: Curd is not only a source of VItamin B12 and calcium but is also a natural probiotic. Probiotics are foods that have live good bacteriain them. Just one katori of curd has over 100 billionunits of gut friendly bacteria. In a study when patients were given curd dailyfor 4 weeks, the good bacteria in their gut multiplied because of which they experiencedrelief in problems like constipation, IBS, colon cancer and even lactose intolerance.
To get the most from the probiotics in thecurd, add a little jaggery powder in it and have it 30 minutes before breakfast. This humble food will beat most probioticsupplements in the market. Second you can make curd raita. Onion raita is hands down the best for guthealth as onion contains various plant fibres that good bacteria feed on. Take some curd and and add freshly choppedonions. Spice it up with bhuna jeera, black salt andblack pepper. Add some water and mix well.
Spiced buttermilk is another great way ofusing curd. So the next time you eat lunch, instead ofthat glass of water, switch it with buttermilk. Only thing with curd is that it should be avoided at night. Research has also suggested that home setcurd has more probiotics than packaged curd. Curd not only has the power to add taste to a boring meal but is a super food for your gut.
OATS: We now know that it’s beneficial to have more good bacteria in the gut. But do you know the secret behind keepingthese bacteria alive? Its 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 lotof meat are more prone to gastrointestinal issues.
Whole grains are generally high in fibre butwhat sets oats apart from other grains is that it has a specific type of soluble fibrecalled beta glucan. It is because of this beta glucan that oatsare now considered a superfood for reducing body fat, cholesterol, type 2 diabetes andofcourse gut issues. Good thing about oats is that even the laziestof us can make them. Simply add boiling milk in a cup of rolledoats and its ready to delve into. You can enjoy them savoury by sauteying steelcut oats with your favourite vegetables.
Oats can be used to make dosas, pancakes,chapatis, milk shakes and overnight yoghurt bowls taste like ice cream and are especiallyrich in probiotics. Basically, include oats in some form or theother and your gut bacteria will become more friendly towards you.
GINGER: If there is one herb, 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 weredone where ginger intake was compared with popular medical drugs given for gut problems. And in each trial ginger was found to be eithermore effective or at least as effective as the drug. Anti inflammatory, anti microbial, anti cancerous,a prebiotic with very high anti oxidants, ginger is a complete package if you want toset your gut right. Another amazing thing about eating ginger is that it increases the speed at which the food completes digestion and exits from the body.
Now we know that Ginger is the actualsmall wonder but do we use it? One is simply to regularly use it as a masalain cooking. For enhanced effect, relish ginger tea inbetween the meals. Simply boil freshly grated ginger in water. Strain out. Let it cool and add lemon juice and honey. Crushed ginger can be boiled with milk andconsumed before bed. Ayurvedic scriptures recommend that if oneeats just one small piece of ginger with rock salt and lemon juice sprinkled over it beforemeals it instantly boosts digestive power.
GRAPES: Ayurveda counts grapes or draksha as one of the healthiest fruits. It has many health benefits but focussingon gut health it is one fruit that has the natural ability to bring out the lying wastematerials out from the body. Eat a big bowl of grapes and the next dayyou will observe that stomach gets clear better.
Today even modern research lists grapes asamong the top foods to relieve from constipation. A study in 2021 showed that when 80 peopleate grapes daily for just 2 weeks, not just the amount of good bacteria increased butalso the bad bacteria were killed. Not only this, study concluded that the effectsremain even 30 days after they stopped eating grapes. 81% water, Rich in fibre, polyphenols andantioxidants, when you eat grapes the inflammation in your gut lining reduces. Basically, they act as a natural fire brigadein your body.
So if you are someone suffering from Irritablebowel disease or ulcerative colitis, grapes are a blessing for you. Green or black, your gut bacteria loves them both. You can eat grapes in between the main mealsas a snack. If you are grape lover like me, you can evenhave them as breakfast. If grapes are not in the season, use raisinswhich are nothing but their dried form. Soak 10 raisins in a little water for at least4 hours. Then eat the raisins and drink the sweet wateralong. Its a refreshing gut friendly snack.
Last but not the least,
FENNEL SEEDS: We Indians have always been ending our meals with a little saunf. And why not? It fastens digestion and kills bad breath. Consume saunf with mishri and it will actas a natural antacid. Have saunf with ajwain, it will instantly reduce bloating. If you have overeaten, have Saunf with gudand that uncomfortable feeling will go away. Fennel seeds boiled in water not only killsbad bacteria in the gut but it is so tasty that you would want to drink it for no reason. Anti parasitic, anti inflammatory, high infibre and cooling you must keep this one handy with yourself.
Now you would have seen two types of saunf. One is thin variety while the other is thick. Both are good but medicinally, moti or thicksaunf is better as the amount of plant fibres and essential oils is higher in it.
Summary
In the morning 30 minutes before breakfast, having a katori of curd with a little jaggery powder mixed in it andit will serve as your natural probiotic supplement.
For breakfast, prefer eating something made of oats. Among grains, oats is best for the gut. You should try to replace wheat and rice with oats as much as possible. On some days, you can start your day with grapes as well. At lunch time, instead of that glass of water,drink buttermilk along. At other times you can even indulge in onioncurd raita. Keep fennel seeds handy with you and aftereach meal, chew on them.
In between the meals, you can snack on grapes or raisins along with ginger lemon tea or fennel tea. You can include oats in dinner as well. If not, have any other whole grain. Remember fibre is most important for yourgut health. Before going to sleep at night, drink milkwith ginger or fennel seeds boiled in it.
You can customise this diet to your own liking. In a nutshell, if you include curd, oats,ginger, grapes and fennel seed in your daily diet, your gut issues can not stay for long and your good bacteria will sing a song. Okay I am sorry. When your gut bacteria are happy, that showsup on your face.