What Are The Best Foods To Heal Your Gut

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What Are The Best Foods To Heal Your Gut

Best Foods To Heal Your Gut

Best Foods To Heal Your Gut: If you often face indigestion, gas, acidity, or your energy levels remain low then there are 5 foods 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. So without any further delay, let’s get started.

What Is Gut?

The entire digestive system, starting from the mouth, and passing through the oesophagus, stomach, small intestine, and large intestine to the anus, is called the gut. This gut is home to trillions of beneficial and harmful bacteria. The good bacteria in the gut help digest food, absorb nutrients, and excrete waste, but they also help fight harmful bacteria.

Root Cause Of Digestive Problems:

However, due to bad eating habits and other reasons, the good bacteria in the gut get reduced while the bad bacteria increase. This imbalance is the root cause of digestive problems like gas, acidity, constipation, and IBS.

If ignored, it can lead to skin problems, constant fatigue, low immunity, food intolerance, and deteriorating mental health. If you take care of the good bacteria in your gut, they will take good care of you. You will be surprised to know that when gut bacteria were transplanted from one person to another, a heavier person lost weight, diabetes was cured and even the growth of colon cancer stopped. It is so powerful. Now we understand the importance of good bacteria present in the gut.

I will tell you five foods that keep your gut healthy. First on the list is yogurt. Yogurt is not only a source of vitamin B12 and calcium, but it is also a natural probiotic. Probiotics are foods that contain live beneficial bacteria. Just one bowl of yogurt contains over 100 billion units of gut-friendly bacteria. In one study, patients who ate yogurt daily for four weeks experienced relief from constipation, IBS, colon cancer, and even lactose intolerance, as the number of good bacteria in their gut increased. To maximize the benefits of yogurt’s probiotics, add some jaggery powder to it and consume it 30 minutes before breakfast. This simple food is better than most probiotic supplements available on the market.

Another way to enjoy yogurt is to make a yogurt raita. Onion raita is especially beneficial for gut health because onions contain a variety of plant fibers that nourish good bacteria. To make it, add freshly chopped onions and roasted cumin seeds, black salt, and black pepper to curd. Add some water and mix well. Spicy buttermilk is another great way to use curd. Instead of a glass of water with lunch, have buttermilk. However, avoid consuming curd at night. Research shows that homemade curd has more probiotics than packaged curd. Curd not only enhances the taste of food but is also a superfood for your gut.

Next on the list is oats. Having more good bacteria in the gut is beneficial, and the secret to keeping these bacteria alive is dietary fiber. Good bacteria thrive on fiber, which is abundant in plant-based foods but absent in animal foods. This is one of the reasons why meat-heavy diets are more prone to gastrointestinal problems. Whole grains are generally high in fiber, but oats are different because of their soluble fiber, beta-glucan. The beta-glucan in oats helps reduce body fat, cholesterol, type 2 diabetes, and gut problems. A 2022 study conducted in China showed that feeding oats daily to rats for three months significantly improved their gut health. Oats are easy to make – just add boiling milk to rolled oats and they are ready to eat. Steel-cut oats can be enjoyed by roasting them with vegetables or using them in dosas, pancakes, chapatis, milkshakes, and overnight yogurt bowls. Including oats in your diet will promote friendly gut bacteria.

Herb Best for Gut Health

Ginger is an herb that is excellent at supporting the digestive system. It is also effective against stomach pain, gas, acidity, constipation, IBS, and even colon cancer. In 2018, 16 clinical trials found ginger to be as or even more effective than popular medical drugs for gut problems. Ginger is anti-inflammatory, antimicrobial, anti-cancer, a prebiotic, and full of antioxidants. A 2021 study showed that consuming small amounts of ginger juice for a few days led to the formation of new gut bacteria colonies.

Ginger also speeds up digestion. To incorporate ginger, use it in cooking regularly, enjoy ginger tea between meals, or consume it with milk before bed. Ayurveda scriptures recommend eating a small piece of ginger with rock salt and lemon juice before meals to instantly boost digestion. According to Ayurveda, grapes are one of the healthiest fruits. They help cleanse waste materials from the body. Eating a large bowl of grapes can improve bowel movements. Modern research also supports grapes as a great food for constipation relief.

A 2021 study showed that eating grapes daily for two weeks increased good bacteria in the gut and reduced bad bacteria, with effects lasting up to 30 days after stopping.

Grapes are rich in fiber, polyphenols, and antioxidants, which reduce inflammation in the intestinal lining. They are beneficial for conditions such as irritable bowel disease and ulcerative colitis. Grapes can also be eaten as a snack or as a snack. If grapes are not in season, use raisins – soak 10 raisins in water for at least 4 hours, then eat the raisins and drink the water.

Fennel seeds or saunf are traditionally used in India to aid digestion and freshen breathing. Saunf with mishri acts as a natural antacid, and saunf with ajwain reduces inflammation. Eating saunf with jaggery can reduce overeating. Boiling fennel seeds in water kills bad bacteria and makes a delicious drink. Fennel seeds are antiparasitic, anti-inflammatory, rich in fiber, and have a cooling effect. One study showed that eating a tablespoon of fennel seeds twice a day after meals improved IBS symptoms by more than 50% over 30 days. Of the two types of fennel, the coarse variety is medicinally better as it contains more plant fiber and essential oils.

Conclusion

In short, start your morning with a bowl of yogurt and some jaggery powder, which is a natural probiotic supplement. For breakfast, prefer oats, which is one of the best grains for the gut. Sometimes, start your day with grapes. Drink buttermilk instead of water with lunch and enjoy onion curd raita. Keep fennel seeds handy and chew them after meals. Eat grapes or raisins in between meals with ginger lemon tea or fennel tea. Include oats or any other whole grain in dinner. Remember, fiber is important for gut health. Before going to bed, drink milk with boiled ginger or fennel seeds. Customize this general blueprint to your liking. Adding yogurt, oats, ginger, grapes, and fennel seeds to your daily diet will keep gut problems at bay and promote the growth of good bacteria.

When your gut bacteria are happy, it shows on your face. To maintain this effect, avoid soaps with sodium lauryl sulfate. Most commercial soaps contain this harsh chemical, but Mamaearth’s moisturizing bathing bar for babies is a milder option. It does not contain sulfates, parabens, EDTA, artificial colors, or fragrances. Instead, it is made of oats, goat milk, shea butter, coconut, and lavender oil. Compared to other baby soaps in the Indian market that may contain harmful ingredients like mineral oil and EDTA, this one is suitable for all skin types. Even people of all genders can use it, though a patch test is recommended. Thanks for Reading.

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