Load up on these foods for healthy gut, says expert
Leaky gut was a part of my daily life – little did I know it was not just affecting my physical health but also my emotional and mental health! In my mission to solve my leaky gut, which was causing me 18 hours migraine, I discovered it was also a reason for me to over-analyze a lot (sure, it is not all just gut-related but it has an impact!).
The gut is known as the second brain for scientific reasons – it is responsible for how we absorb the nutrients, how our metabolism is, how we send neurotransmitters such as serotonin and dopamine to our brain (this affects our mood big time) and also proven to cause a lot of chronic diseases.
For those who do not know our gut microbiome are essentially the bacterias residing in our intestine – there are good bugs, bad bugs, and useless bugs. At one point when we were kids we have 96% good bugs – with our lifestyle choices, environment, and stress, as adults we have only 3-6% of it! No wonder today gut health is one of the major topics and almost all clients who come to me have gut issues.
The good news is we can reverse bad gut health and go back to being youthful –however, it does need a lifestyle change and elimination of processed foods. Stress is one of the main things we need to tackle.
Today I will quickly cover the foods that can improve gut health so this can be added from tomorrow:
- Prebiotics: This is the food for the good bugs. There are specific foods that pass through the upper part of the gastrointestinal tract and remain undigested there since human body can’t completely break it and from there they reach the colon via the small intestine where is it is fermented by the gut microflora – these foods are raw onions, cooked onions, garlic, and sweet potatoes to name a few
- Probiotics: They are the beneficial gut bacteria and we need to pump them in as I mentioned that they have reduced considerably affecting gut health. Some of the probiotic foods are yogurt, kefir, kombucha, sauerkraut, tempeh, miso, etc that can be added in your daily regime
- High fibre foods: Olden times, people had up to 100 gms of fibre a day! Today with processed food and packaged food, our fibre intake has gone down considerably and various studies have shown its positive impact on the gut health. Some of the high fibre foods are legumes, beans, peas, berries, oats, asparagus, leeks, bananas, papaya that one can make sure is added in the food. This with the elimination of processed and packaged food can change gut health a fair bit.
- Collagen boosting food: Our gut lining has collagen and as we age, collagen production in our body starts to drop so we need to replenish it. Many collagen boosting foods are non-veg such as bone broth, salmon, mackerel so if you are a non-vegetarian this can be included in your meals. For vegetarians, the right quality of dairy, mushrooms, citrus fruits can be some good choices.
Gut health is a vast and deep topic and I train a lot of clients to reverse it. This can be the initial phase and then one can always go to professionals to enhance gut health further.
Nipa Asharam is a Thriive-verified, certified health and life coach. Keen to follow a holistic lifestyle that gives your skin a natural glow without stress and tons of maintenance? You can now learn and apply the easy-to-follow secrets to getting a Natural Glow in the comfort of your home.
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