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8 Ways To Improve Gut Health

  • Arati Shah

  • 08, Nov. 2023

8 Ways To Improve Gut Health

The gut, comprising the stomach, intestines, and colon, plays a pivotal role in digesting and absorbing food. Maintaining a healthy digestive system is crucial for bolstering a robust immune system. It's noteworthy that a mother's dietary choices both before and during pregnancy can significantly influence her child's gut microbiota. A pregnancy nutritionist can help in planning a healthy diet to improve gut health during pregnancy. A gut healthy diet can also help in a weight management program as healthy gut bacteria can help inmaintaining healthy weight. 

The gut contains both good and bad microbes. There are about 500 known species of microbes present in the gut that are important for keeping our gut healthy. Good microbes help in maintaining the immune system, proper digestion,mental health, and other bodily functions.  Bad microbes cause infections and may other health issues. Unhealthy gut may not only lead to gas, bloating, diarrhea, or stomach pain, but also cause hormonal imbalances, diabetes, anxiety, depression, and other chronic health problems. 

Some scientifically backed ways to improve the gut microbiome: 

  1. Probiotics and fermented foods in the form of curd, sauerkraut, kimchi, kefir, miso, kombucha, tempeh, and pickles (brined veggies) can be added to the diet as they contain good bacteria that are important for the digestion & absorption of nutrients.  

  1. Include fruits, vegetables, dals, and beans that are high in fiber which is undigested by the body. Certain bacterial strains in the gut can digest this fiber and this in turn stimulates their growth. 

  1. Prebiotics are certain foods that stimulate the growth of the good bacteria in the gut. Some bacterial strains in the gut use them for fuel when they are broken down in the gut. Prebiotics can be found in many fiber rich foods but all high fiber foods do not contain them. They are found in vegetables like leeks, onions and garlic, pulses like chickpeas, beans and lentils, whole grains like barley and oats, and nuts like almonds and cashewnuts. 

  1. Eating a diverse range of foods will not only ensure a varied nutrient profile but also lead to a diverse microbiome which helps keep the gut healthy. 

  1. Consuming ultra-processed foods which have plenty of sugar, salt, unhealthy fats, preservatives, and additives can have a negative impact on gut health. It is best to restrict their intake.  

  1. Polyphenols found in herbs and spices, tea, coffee,cocoa and dark chocolate,nuts, and seeds and colourful fruits and vegetables can impact gut health. 

  1. Drinking plenty of water can also help in increasing the gut bacteria diversity. 

In addition to diet, consistent cardiovascular exercise can have a positive impact on gut health. It's important to note that while antibiotics play a crucial role in treating various health conditions, they not only target harmful bacteria but may also unintentionally eliminate some of the beneficial bacteria residing in the gut. 

The best dietitian in Mumbai can help can help plan gut friendly meals for overall health. Alternatively, a nutritionist providing the best diet for PCOS weight loss can also help with meal plans for gut health. 

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