Eat these foods to keep your Stomach and Gut health Happy and healthy and Follow these Steps for Healthy Gut - NewsWiseStories
Eat these foods to keep your Stomach and Gut health Happy and healthy and Follow these Steps for Healthy Gut - NewsWiseStories
Before understanding how to keep the gut health health, we need to understand first what is "Gut"..
Table of Contents
What is Gut?
The gut is known as the gastrointestinal tract as per medical term and in common understanding, it is a long hollow tube that starts at the mouth and ends at the anus.
Gut is fully responsible for the digestion and also it absorbs the food and nutrients.
Gut Organs:
The gut includes several organs, each with specific functions:
Mouth:
Mouth is where the food is entered first and the digestion process begins in the mouth where food is chewed and mixed with saliva, which contains enzymes that break down carbohydrates.
Esophagus:
The esophagus is a muscular tube that transports food from the mouth to the stomach through a series of rhythmic expansions and contractions.
Stomach:
The stomach receives food from the esophagus and continues the digestion process by secreting acid and enzymes to break down proteins.
It also mixes the food with gastric juices, forming a semi-liquid mass also called as Chyme.
Small intestine:
The small intestine is the longest part of the gut and is where most of the digestion and absorption of nutrients takes place.
It receives chyme from the stomach and further breaks down proteins, carbohydrates, and fats using enzymes produced by the pancreas and small intestinal lining.
Nutrients are absorbed into the bloodstream through the small intestinal lining.
Large intestine (colon):
The large intestine is responsible for absorbing water and electrolytes from the remaining undigested food, forming stool.
It also hosts a diverse community of beneficial bacteria, known as the gut microbial, which aid in the breakdown of certain fibers and produce vitamins.
Rectum and Anus:
The rectum stores stool until it is eliminated from the body through the anus during a bowel movement.
The gut performs essential functions in digestion, absorption of nutrients, and elimination of waste products.
It also plays a vital role in the immune system, housing a significant portion of immune cells and communicating with other organs, including the brain, through various signalling pathways.
Maintaining a healthy gut involves having a balanced diet, consuming adequate fiber, staying hydrated, managing stress, and promoting a diverse gut microbial through the consumption of probiotic and prebiotic-rich foods.
What are the Healthy Foods?
Here are some foods for digestion improvement:
Lean Proteins:
Lean proteins are high in proteins and are mostly the animal proteins found in chicken and white fish flesh. Chicken breast is very rich in protein. If you have intestinal issues, then avoid high fat from chicken and fishes.
If you are a complete vegetarian, you can consume Paneer and Soya chunks for protein.
Green Leafy Vegetables:
There are many vegetables like spinach, kale, broccoli and Swiss chard are rich in fiber, vitamins, minerals, irons and antioxidants. They help nourish the gut bacteria and support a healthy digestive system. So, eating these green leafy vegetables provides necessary supplements for healthy gut.
Less Sugar Intake:
Eating less or zero sugar can greatly improve your gut and moreover you will eliminate a lot of other diseases to happen to you. You can avoid or cut down sugar in tea, coffee, packaged juices and cold drinks, which contain a lot of sugar.
If you have bloating or gastric issues then consume less of more sugar content fruits like mango, berries etc..
Drink Plenty of Water:
Water is very important for everyone, not only for human beings but also for other animals. We will not categorise it as food but is essential for everyone like oxygen. Consuming water will help to digest food, eliminate toxic elements out of body through urine, stool and urine. It actually detox the whole body not only the intestine.
Whole Grains:
Whole grains are full of antioxidants, fiber and micro-nutrients and it softens the stool and prevents constipation. These include mostly wheat, millet, lentils etc..
Yogurt/Curd:
Yogurt or curd is fermented food made out of milk which contains friendly and beneficial bacteria called probiotics, that support gut health. Look for yogurt with live and active cultures and don't take sweetened yogurts which contain too much of sugar.
Garlic:
Garlic has prebiotic properties, which means that it has good food properties for the beneficial bacteria in your gut. It has antimicrobial properties too that can help maintain a healthy balance of gut flora.
Almonds:
Almond is very beneficial for everyone since it is rich in anti-oxidants, fatty acids and fiber and it helps to improve gut health and promote regular bowel movements.
Banana:
You must have been suggested or heard of someone suggesting to someone to eat banana in case there is loose motion. This is because Banana is very good for protecting intenstine and stomach from digestive acids and heartburn which is very rich in fiber and improves the good bacteria health in gut.
Kiwi:
Kiwi is also high in fiber content and protects the intestine and promotes better digestions.
Avocado:
You would have heard recently that avocado is being considered as a super food since it is rich in fiber, micro-nutrients and less sugar which improves digestion.
Ginger:
Ginger and Garlic have been used for medicinal purposes since thousand of years mostly in Asia and in particularly in India. This is because it reduces the inflammation and it promotes digestion and promotes a healthy gut. You might have been noticed that most of the Indian curries will have ginger and garlic in it.
Guava:
Guava is very very rich in fiber and improves digestion. Guava seeds help to pass the stool easily.
Blueberries:
Blueberries have anti-inflammatory properties which are high in fiber and antioxidants, and these can contribute to a healthy gut.
There are a few more on the list like:
Sauerkraut, Kefir, Kimchi, Kombucha, Apricots, Olive Oil, Miso, Carrot etc..
Along with these, I would suggest you to drink Coconut water and eat Palm Fruit white pulp for maintaining a healthy stomach always.
Read More about Healthy Tips:
Importance of Good Gut Health:
It is very important to have a good Gut health for several reasons. Here are some reasons for gut health necessity for everyone:
Nutrient absorption:
We eat a lot of types of food and it is important for proper absorption of nutrients like vitamins, minerals etc for a healthy gut.
If your gut is functioning well, it can efficiently break down food that you consume and extract the necessary nutrients for the body.
Digestion:
The gut is responsible for digesting food and breaking the food down into smaller components that can be absorbed by body.
Good gut health ensures effective digestion, reducing bloating, gas, and indigestion etc...
Immune system function:
The gut is closely linked to the immune system. A significant portion of the immune system resides in the gut, and a healthy gut microbial helps to support immune function and protect against harmful pathogens.
Mental health:
Many research reports suggest that there is very a strong connection between gut health and mental health.
The brain and gut communicate between themselves and an imbalance in gut bacteria can influence mood, behaviour, and mental well-being.
Why a Bad Gut Health?
Problems with gut health can arise due to various factors, including:
Poor diet:
A diet high in sugar intake, processed foods, fried foods, artificial sweeteners, unhealthy fats, and low in fiber can disrupt the gut and the balance of gut bacteria and lead to gut issues.
Antibiotics:
While antibiotics are beneficial for treating bacterial infections, they sometimes disturb the gut microbial by killing off both harmful and beneficial bacteria.
Stress:
Chronic stress can affect gut health by increasing inflammation, and disrupting the balance of gut bacteria.
Lack of exercise:
Sedentary lifestyles can contribute to gut problems for everyone. If you do regular physical activity, then it can help promote healthy digestion and support gut health.
Environmental factors:
Environmental toxins, like pollution, pesticides, and certain kind of medications also can also impact gut health.
Bad Addicts:
You need to quit or reduce alcohol consumption and smoking for better digestion and healthy gut.
It's important to note that gut health issues can manifest in various ways including digestive disorders (such as irritable bowel syndrome, inflammatory bowel disease), food allergies, immune system disturbance, and mental health conditions.
If you're experiencing persistent gut problems then it's recommended to consult with a healthcare professional or surgeon for proper guidance and treatment.
Happy Eating, Happy Exercising and Be Healthy..🙏
Disclaimer: The information included at this site is for educational and information purposes only and it is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
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