Superfoods to Nutrify your Gut will definitely guide you to optimize all the nutrients that are body requires for a good Gut Health. As we know gut health has become a growing research subject as the link between digestive, emotional, and physical health continues to be analysed. The digestive tract teams up with bacteria that help the body perform various functions to keep healthy. These bacteria help with immunity, metabolism, hormone balance, brain health, and mood management. Absorption of nutrients is at its best when the digestive system is functioning optimally.
The gut harbours both good as well as bad gut microbes. A proper balance of these microbes is essential as it positively impacts gut health and prevents digestive tract issues such as bloating, constipation, and inflammatory bowel disease.
A probiotic is a good bacterium that maintains a healthy digestive system, whereas a prebiotic is naturally soluble fibres that the good bacteria in the colon feed on, helping maintain healthy intestinal function and balanced gut flora. Prebiotics and probiotics are termed foods good for gut health.
WHAT ARE SUPERFOODS?
Superfoods are foods that are rich in nutrients and phytochemicals that promote health. A superfood helps the body nourish, detoxify, reduce inflammation, and improve digestion. Are there any superfoods for gut health? Here are five superfoods to add to your diet and ensure good gut health.
1. Ginger
Ginger is a powerful superfood known to aid digestion and relieve bloating. Gingerol is an active compound present in ginger that relieves stomach discomfort and nausea improves digestion, and maintains a healthy balance of good and bad gut bacteria. A cup of warm ginger tea 30 minutes after eating aids digestion.
2. Chia Seeds
Despite their small size, these black seeds are a powerhouse of nutrients such as iron, fibre, and omega-3 fatty acids. Chia seeds generate a gel-like material in the stomach that acts as a prebiotic after consumption. It promotes the growth of beneficial bacterial flora in the intestine & also aids with constipation relief. Take one teaspoon of chia seeds soaked in water for better gut health.
3. Turmeric
Turmeric contains an antioxidant called curcumin, which is good for gut health. Several studies have shown that curcumin’s anti-inflammatory properties are highly effective against inflammation-related ailments, including inflammatory bowel disease.
Curcumin helps balance the body’s gut microbiome while soothing the digestive tract. Ideally, one should take turmeric with fatty foods such as egg or vegetable oils. The reason for this is that it contains lecithin. With fat use, lecithin in turmeric is readily absorbed by the body and aids digestion.
4. Leafy Greens
Leafy vegetables are rich in fibre. They are rich in nutrients such as potassium, calcium, iron, beta-carotene, iodine, folic acid, sulphur, magnesium, and vitamins K, C, and B complex. Superfoods like spinach and other leafy greens stimulate the growth of healthy gut bacteria with their powerful prebiotic properties.
Regular consumption of these green plants can successfully rebuild a healthy gut microbiome.
5. Wholegrains
The consumption of whole grains has been a part of human culture for thousands of years. Some of the most popular whole grains include brown rice, steel-cut oats, quinoa, barley, rajgeera, kuttu, lapsi, bajra, and jowar. They are rich in fibre, antioxidants, and other micronutrients. Grain-derived fibre is beneficial for gut health as it acts as a prebiotic and helps nourish the good bacteria in the gut. Additionally, whole grains soften the stools and prevent constipation.
6. Water
Yes! Water is not a food, but it is just as essential to our bodies as oxygen. It helps the body absorb nutrients and eliminate waste and harmful chemicals. Water is a natural lubricant that softens stool and aids in bowel evacuation. Water is necessary for proper digestion. Water helps cleanse your entire body, not just your intestines.
Drink one litre of water for every 25 kilograms of your body weight to ensure that the body is well hydrated.
To summarise, gut health is strongly influenced by what one eats. Including these foods in the diet can help with any digestive troubles one may be experiencing. Consult the doctor experiencing frequent gut-related issues.
Ensure to choose organic fruits, vegetables, and whole grains whenever possible. Eat locally and seasonally to get the most nutrients from your food.
If you are experiencing frequent digestive issues such as bloating, gas, irregular bowel movements or struggling with maintaining a healthy weight despite your efforts, it can be a sign of an Unhealthy Gut.
To personalize your gut health journey, book a session with Balcal Nutrefy and get a customized & personalized Diet Plan to suit your preferences & lifestyle. Our team consisting one of the best dieticians in Mumbai will guide you throughout this journey towards a healthy lifestyle.
We believe dieting isn’t about restricting you from eating but it’s more about guiding you to balance it out. Throughout this journey with Balcal Nutrefy you’ll learn to manage your weight with the help of some moderate & sustainable changes that will last forever. You’ll also get some Activity & Recipe recommendations from our team to boost your progress.
Hope this blog finds all your concerns. You can also check out a detailed video on the Role of Pre & Probiotics in Good Gut Health which will help to have a better understanding of gut health’s importance, role of good and bad bacteria, other major influential factor while assessing gut health and much more.
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