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Your gut health is crucial for overall well-being because 70-80% of your immune cells reside there, influencing your immune function. The gut microbiome, comprising microorganisms like bacteria and fungi, adjusts based on factors such as diet and exercise. This ecosystem also communicates bi-directionally with your brain through the gut-brain axis, affecting mood and mental health. A compromised gut barrier can lead to systemic inflammation and increase the risk of chronic diseases. Choosing foods that support gut health is essential for physical and mental well-being.
Synopsis
Importance of Gut Health
Your gut is home to around 70-80% of the body’s immune cells. So, a healthy gut is crucial for immune defence against pathogens. The gut microbiome aids in digestion, nutrient absorption, and vitamin production.
A healthy microbiome:
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Protects the gut lining
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Prevents toxins from entering the bloodstream
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Lowers the risk of IBS, obesity, and type 2 diabetes
A healthy gut is important for the prevention of chronic disease and promotes mental and emotional well-being.
Benefits of Gut-Healthy Foods
Check out the various benefits of different types of gut-healthy foods:
|
Food Category |
Examples |
Benefits |
|
Fiber-Rich Foods |
Whole grains, fruits, vegetables, legumes |
Promote gut health, regulate bowel movements, reduce inflammation, and support nutrient absorption. |
|
Probiotic Foods |
Yogurt, kefir, sauerkraut, kimchi, kombucha |
Introduce beneficial bacteria to the gut, aiding digestion, boosting immunity, and improving mental health. |
|
Anti-inflammatory Foods |
Fatty fish, nuts, seeds, olive oil, leafy greens |
Reduce inflammation in the gut, which can help alleviate digestive symptoms and lower the risk of chronic diseases. |
|
Prebiotic Foods |
Onions, garlic, leeks, asparagus, bananas |
Provide fuel for beneficial gut bacteria, promoting their growth and activity. |
7 Gut-Healthy Foods for Digestive Health
Revitalise your digestive system with these seven gut-healthy foods.
1. Lemons - Lemons are both purifying and nourishing, stimulating digestion. To reduce toxins, drink unsweetened lemonade throughout the day as desired.
2. Ghee (Clarified Butter) - Ghee is among the best foods for rejuvenation and promoting longevity. It aids digestion and calms the nerves, with a high rate of nutrient absorption that makes it excellent for transporting nutrients to the tissues.
3. Dates and Figs - Dates and figs are prized as excellent sources of energy and for building tissues. Consume one or two daily.
4. Almonds - Almonds are nourishing and supportive of life. Ayurveda recommends blanching and peeling almonds due to their slightly toxic skins. Consume 4-5 almonds daily to boost strength and energy.
5. Mung Beans - Mung beans are renowned for their supreme digestibility and health benefits. They are particularly beneficial when consumed by those who are ill or require light food. Mixing mung beans with rice or other grains enhances their nourishing properties.
6. Ginger - Ginger, often referred to as the universal medicine, promotes digestion and has antioxidant and anti-inflammatory properties. Dried ground ginger is more potent in flavour and effects. To aid digestion, consume a thin slice of fresh ginger sprinkled with lemon juice and salt half an hour before meals.
7. Cumin Seeds - Cumin seeds aid digestion and help reduce toxins. To aid in toxin removal, start your day with warm water mixed with a pinch of powdered cumin and ginger.
Other Beneficial Foods You Should Know About
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Juicy, Seasonal Fruits - Juicy, seasonal fruits are highly nutritious and purifying. For maximum healing benefits, ensure fruits are fully ripe. You can have
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Apricots - High in vitamin C and fibres, apricots boost immunity and maintain bowel regularity, enhancing colon health.
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Guava - Guava's fibres and vitamins support digestive health, with its seeds acting as effective laxatives for smooth stool passage.
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Green, Leafy Vegetables - Green, leafy vegetables are both nutritious and purifying. Their bitter flavour stimulates the liver, helps balance blood sugar, and aids skin conditions. Prepare them with a little ghee or oil.
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Buttermilk - Buttermilk is a beverage made by mixing one part of yoghurt with two parts of water. It is an excellent digestive aid when consumed during or after meals. Flavour options include raw sugar or honey with a pinch of ground cardamom or toasted ground cumin seeds and salt.
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Olive oil - Olive oil's fatty acids and polyphenols reduce gut inflammation and preserve bacterial flora. Use it in salads or for cooking to support gut health.
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Water - Water universally benefits everyone and aids in virtually all healing processes. It promotes digestion and is particularly effective when consumed hot for removing toxins or undigested residues.
Foods that support your gut help increase good gut bacteria, reduce harmful bacteria, make anti-inflammatory compounds like SCFAs, boost your immune system, and strengthen your gut barrier to keep bad substances out of your bloodstream. Eating these foods is crucial for keeping your gut healthy and preventing diseases.
FAQ's
Some foods and drinks increase the risk of bloating, heartburn, and diarrhoea.
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Artificial sweeteners, such as sugar alcohols
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Carbonated beverages or sugar-sweetened drinks
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Refined carbohydrates, such as white bread
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Alcohol
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Milk or white chocolate
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Foods high in saturated fats
Bananas, berries, and citrus fruits are considered to be very healthy for your gut.
To keep your gut healthy:
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Eat fibre-rich foods like fruits and vegetables
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Include fermented foods like yoghurt
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Exercise regularly and manage stress
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Get enough sleep
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Avoid sugary and fatty foods, and limit alcohol
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