Are you suffering from a bad gut health? Looking forward to changing the situation? Find out the top 10 food elements that can improve gut health exponentially.
Hunger is the biggest conscious emotion that can drive other emotions crazy. However, only eating is not enough as a bad digestive system can make you feel bloated, uncomfortable, and sometimes crazy as well. The gut system is one of the most important aspects of the body and without a healthy gut, it can be difficult to make a living. Some of the main reasons behind having a bad gut could be oily and greasy meals, irregular eating, poor eating habits, lack of fiber and minerals in food, regular alcohol consumption, and many others.
Having a healthy gut is crucial to absorbing nutrients from food and eliminating waste products. It helps to keep an overall balance in the mind, body, and soul. Due to this reason, the gut is also known as the ‘second brain’. It requires the healthy growth of gut bacteria for which the intestine needs to provide the right environment. The colon has to have a pH of 6.7 to 6.9 which is ideal for the cultivation bacteria. The good bacteria or microflora are vital for digestion and immunity. Maintaining good intestinal health is important it can be done by consuming balanced nutritional foods. If you are not sure which type of food sources can help you in this case; here are some examples.
Different Types of Food that Improve Gut Health
- Whole Grain
Whole grain is a category of food that has been part of the main course meal for thousands of years. Whole grains should be in your daily diet which helps to improve gut health greatly. The gains are usually filled with antioxidants, fibers, and other micro-nutrients which help in digestion and keep the system clean. It works like a prebiotic that feeds the good bacteria present inside the intestine. It helps to form stool and prevents constipation.
- Green Vegetables
Green leafy veggies are the best source of fiber as well as contain a fair amount of minerals along with iron and other elements. Vegetables like Spinach, Broccoli, Kale, etc can provide a hefty dose of nutrients that help to keep the gut cleaned and working properly.
- Lean Protein Sources
patients who are suffering from gut sensitivity or irritable bowel syndrome (IBS) can receive muscle benefits with eh consumption of lean protein sources. The lean protein category includes the food elements that are rich in protein yet consist of no carbs or a very small amount. White flesh fish and chicken are the best examples of lean protein sources. Consuming food that consists of a high amount of fat can cause damage to intestinal health by creating contractions.
- Fruits with Low Sugar
There is no doubt that fruits are the most healthy source of nutrients. However, having too many sweet fruits can be a problem as you need to cut down sugar levels. Try to avoid overeating fruits like berries, mango, or apple which contain a lot of natural sugar and can cause bloating in the abdomen.
- Ample Amount of Water
Even though water is not a food, it still plays a vital role in keeping your gut healthy. A healthy body requires plenty of water every day as 70% of it is fluids only. Water can help to enhance the process of absorption of nutrients from food as well as help to excrete water material from the body. It cleans and detoxifies the gut as well as the whole human body.
Top 10 Food Elements for Strong Gut Health
- Chia Seeds
You will be surprised to know that those small black seeds consist of a huge amount of nutrients. These seeds are the best source of dietary fiber. After consuming the seeds, it creates a gel-like substance inside the stomach which acts like a prebiotic that feeds and activates the good gut bacteria. As a result, the growth of bacterial flora is further enhanced inside the intestine. The dietary fibers also keep constipation away.
- Yogurt
Yogurt or curd is the best source for friendly bacteria and it works great as probiotics. Being a product that is made from fermented milk, it helps to improve digestion and keeps your gut healthy along with a healthy system. Yogurt can be consumed at any time of the day and it also serves as a great meal base. You can have it has breakfast with fruits or even with chocolate syrup after dinner as an option for dessert.
- Almond
Almonds are one of the most enriched nuts that consist of vitamin E, fiber, and fatty acids. Filled with micronutrients; eating just 4 to 5 almonds every day can improve your gut system. Those who are lactose intolerant can also have almond milk which is began milk and easy to digest. Full of calories, a handful of almond nuts can give you a hefty dose of energy.
- Olive Oil
The healthy features of olive oil are already known to most. It is the best oil that you can have without worrying about bad calories. It consists of polyphenols and fatty acids which can greatly reduce gut inflammation. It helps to keep the good bacteria in good health and maintains gut health. Ilve oil can be also consumed raw without cooking which is the reason it is used in healthy salads.
- Miso
Miso is a popular food element that is made from fermented soya beans. Filled with good protein, Miso can work as an effective probiotic that helps in digestion and is capable of healing gut-related inflammation and other issues. It helps to improve bacterial growth in the intestine.
- Avocado
The creamy green avocados are enriched with natural fiber and a ton of micro-nutrients which makes it a super food. This fruit also contains less sugar which causes no bloat of gas after its consumption. This super fruit can help to keep the gut healthy and can be complemented with all kinds of meals, especially salads, snacks, dips, and many other options.
- Kiwi
Green kiwi is best known for its healthy values which greatly help in digestion. It is rich with an enzyme called actinidin which helps in the digestion of protein. Its high fiber content also offers laxative effects and allows getting rid of constipation.
- Bananas
It is not just minions but you should also love bananas as this fruit is an all-in-one source for different micro-nutrients. With low sugar levels and high amounts of fiber; bananas are revered for improving gut health drastically. It consists of an element called inulin which stimulates the growth of good bacteria inside the intestine and colon. It can also work as an ‘antacid’ which makes the stomach stronger and protects the intestine from digestive acids. Medical science says bananas can also reduce the risk of heartburn.
- Guava
Crunchy, a bit sweet, and a bit sour; Guava is one of the greatest fruits to have to cure your stomach issues. This fruit offers a hefty dose of vitamins and fibers which is extremely beneficial for improving digestive health. The seeds of the fruit work as laxative and forms stool as well as creates an easy passage to excrete smoothly without feeling any pain of constipation.
- Apricots
Do go for its small size, but apricots are actually pretty powerful considering their nutritious values. Rich in fiber and vitamin C, these fruits can help to improve digestive health and also boost immunity inside the body. It helps to maintain bowel regularity, boosts colon health and formation of good bacteria as well as allows getting rid of constipation quickly.
Foods that You Need to Avoid for Good Gut Health
There are many food elements that can have a negative impact on your gut health. Only eating healthy food is not enough if you also keep eating the bad ones. Other than embarking on a healthy diet, you also need to avoid certain food elements that are proven to be bad for your gut health.
- People who are suffering from diabetes are more likely to use artificial sweeteners since it is not sugar and does not offer any calories. But this artificial product can greatly damage the good bacteria inside the gut and therefore, it is recommended to avoid its use.
- Alcohol consumption is a common issue among many. It not only affects gut health but can also cause acidity and other issues. If it is not possible for you to quit alcohol completely, it is advised to consume it moderately along with good food and enough sleep which helps in digestion as well as absorption.
- Fried foods, snacks, and fast foods are the main causes of bloating, ingestion, acidity, and other digestive issues. It is important to reduce your consumption of fast food as well as processed food which lacks nutrient values and affects the process of digestion.
Bottom Line
Only maintaining a good food habit is not enough to keep your gut healthy and happy for a long time. You also need to exercise, drink plenty of water, and sleep at least 7 hours a day to keep your overall system healthy.
