“We are what we eat”.
The food we eat has a long-lasting impact on us and our intestines as well. There are a lot of accumulated microbes in the gut and the way we eat could improve the health of the organisms or make them worse. The gut microbes are very sensitive to the food that we eat, be it fruits and vegetables, burgers, pizzas, beef or dairy products and research is ongoing to get knowledge about foods having a positive impact on the gut. It is quite easy to maintain your gut healthy with your balanced food intake and healthy lifestyle changes. A healthy intestine makes you feel light, more energetic, and comfortable. Eat right and do exercise regularly to get a healthy gut and a sense of well-being.
Some important factors to keep in mind to have a healthy gut are:
Include fruits and vegetables: Prefer red, orange, and dark-green vegetables along with other vegetables for your meals. Add fruit to your diet as part of main or side dishes or as dessert to get the fibers, vitamins, and minerals your gut needs to be healthy.
Even after knowing about the foods that may hurt the digestive tract, people continue to eat them just because they like the taste. Many people suffer from digestive problems such as bloating stomach, cramping, gas, abdominal pain, diarrhea and constipation for a variety of reasons.
Moreover, conditions such as Irritable Bowel Syndrome, Gastroesophageal Reflux Disease, Crohn’s Disease, Diverticulitis, and Heartburn can put you at risk for more severe digestive issues.
Another factor to keep in mind that even a healthy and fit person can experience digestive problems. They can be caused when they consume foods that have a lack of fiber or probiotic content.
Here’s what you can eat to keep your intestine healthy
Eat whole grains: Choose whole grains instead of refined-grain food. Go for whole-grain ingredients like whole wheat, brown rice, buckwheat, oatmeal, and quinoa,
Switch to fat-free or low-fat dairy products: It has the same amount of calcium and other essential nutrients as whole milk with fewer calories and less saturated fat.
Eat lean protein: Select leaner cuts of protein to make your intestine healthy.
Low sodium: Select low sodium version of foods.
Drink plenty of water instead of sugary drinks: drink water and healthy juices or unsweetened beverages instead of Soda, energy drinks, and sports drinks as they are loaded with sugar and calories.
Eat some seafood: Add Seafood to your diet to get protein, minerals, and omega-3 fatty acids.
Avoid junk food: Avoid junk food to keep your gut healthy.
Eat slowly: You should eat slowly to control your portion and cut your calorie intake.
Exercise regularly: It keeps you fit and healthy and boosts your digestive system and immunity.
Avoid foods that upset the stomach: You should avoid unhealthy foods that upset the stomach to get a healthy intestine.
Make your plate healthy for better digestion
Yogurt is made from fermented milk, typically by lactic acid bacteria which contains friendly bacteria known as probiotics. They are good bacteria that live in your digestive tract and help improve digestion and keep your gut healthy.
Apples are a rich source of pectin and soluble fiber. They contain pectin that bypasses digestion in your small intestine and is then broken down by the bacteria in your colon.
3. Chia Seeds
Chia seeds are an excellent source of fiber. Once consumed, they work like a prebiotic and support the growth of healthy bacteria in your gut.
Papaya contains a digestive enzyme called papain that assists during the digestive process by helping break down protein fibers.
Ginger is a traditional ingredient in Eastern medicine. It’s known to improve digestion and prevent nausea. A lot of pregnant women use it to treat morning sickness as well.
The first thing to remember is that digestive issues are sometimes challenging. But, certain foods can help ease uncomfortable symptoms. Research says consuming fermented foods, such as yogurt, kimchi, and tempeh, to increase probiotics in your diet can help. Fortunately, it improves digestive health when taken with fiber-rich foods. Probiotics and fiber-rich foods play an advantageous role in food digestion. Evidently, helping food move through your system more easily or quickly. If you’re looking for relief for your digestive problems and these foods are not helping you, consider going to a doctor.
Also Read: Common digestive disorders