In India, half the nation experiences poor gut health. As per research, people who are overweight or obese are more likely to experience gut-related problems. Healthy eating can help improve gut function. Foods that are high in fibre and probiotics are good for gut health and promote gut-healthy bacteria. Most Indians have a problem meeting their fibre dietary requirements as they are more inclined towards having refined fast food.
Lack of awareness and ignorance of symptoms is the main cause of poor gut health.
Symptoms
Bloated stomach
Frequent heartburn
Abdominal pain
Excessive flatulence
Growling stomach
Excessive burping
Constipation/ Nausea
Gut health is the major gateway to well being
Aside from food digestion and assimilation of essential nutrients, it actively prevents potential harmful antigens and pathogens from entering the body by rapid regeneration and protective secretions.
Additionally, it connects with the other organs, including the brain, through the neural, endocrine and vascular pathways. Also, it influences the control of the immune system ruction and inflammatory response.
The microbiota utilises the dietary fibre for their proliferation. The microbes ferment these into Short Chain Fatty Acids (SCFA), which exhibit systematic beneficial actions related to improved health. For instance, they are a source of energy for the intestinal cells, anti-inflammatory mediators etc. A poor diet, low in fibre and rich in only fat and protein, upsets the delicate microbial balance.
Inclusion of prebiotics, which acts as a food for probiotic bacteria (gut-healthy microbes), also help promote gut health and reduces any existing symptoms.
Gut friendly foods
Probiotic Foods
Yoghurt
Kefir (fermented milk drink)
Sauerkraut (fermented cabbage)
Soya-fermented foods - Miso
Pickles
Fermented carrot drinks
Kombucha (fermented black or green tea)
Prebiotic Foods
Chicory root (inulin fibre)
Dandelion greens
Garlic
Leeks/ onions
Asparagus
Bananas
Konjac root (elephant yam)
High Fibre Foods
All fruits and vegetables have a good amount of fibre and should be included daily.
Fruits:- raspberries, strawberries, banana, apples, pear
Vegetables:- mushroom, broccoli, leafy green veggies, artichokes
Seeds - flaxseeds, chia seeds, sunflower seeds
Nuts- almonds, walnuts
Legumes - Brussel sprouts, chickpeas, kidney beans
Inclusion of foods mentioned above helps in providing better satiety and eventually in managing weight.
In conclusion, high-quality fibre and probiotic-rich diets are the keys to improving gut health and the overall well being. Keeping the gut healthy is important for weight loss and maintenance as it plays a role in nutrient absorption, appetite regulation and improving immunity.