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Best Diet for gut health

 How gut health can be improved through diet?

Diet for gut health

    The food you eat contains several pathogens with both good and bad functions. And our gut also contains beneficial bacteria that fight against pathogens and help in normal functionalities of the body. In fact, we can it is responsible for breaking down the food to its elimination from the body.

    When bad bacteria enter the body, it affects the process and causes many disorders such as obesity, gastrointestinal dysfunction and others in the same way. So, it is necessary to have good gut health in the maintenance of the body.

    So, in this situation individual get panic about what they have to eat or what they should quit. Here are guidelines of recommended food which you can eat to improve your gut health.

Why gut health is important?

    Every function that is performed in your body, is due to gut bacteria that keep your body resistant to pathogens.

    It plays an important role in the digestion system. Also, there is a connection between gut health and hormones and the brain.

    It helps in the prevention of various diseases like colon cancer, heart disease, normal healthy weight and improving the pattern of sleeping.

    According to the National Institute of Health, around 60 million to 70 million Americans are affected due to digestive diseases.

Symptoms of the unhealthy gut:

    There are a few signs of an unhealthy gut that describe below:

  • Diabetes
  • Insomnia
  • Heart disease
  • Cancer
  • Chronic pain        
  • Weight loss
  • Inflammation
  • Migraines
  • Fatigue
  • Issues related to mental health

Best Diet for Gut health:

Gut health and food


1. Probiotics foods:

    Probiotic foods are those that contain good / gut-friendly bacteria. Fermented food is a rich source of probiotic bacteria.

Probiotic foods (a fermented food) like kimchi (fermented vegetables), yoghurt, kafir (fermented milk), and sauerkraut (fermented cabbage) boost the health of the gut.

  It contains health-promoting bacteria that increase the growth of beneficial bacteria which ultimately boosts gut health. The bacteria that are mostly found in fermented food are Bifidobacterium and lactobacillus.

    Yoghurt is a good source of probiotic bacteria. It is formed by the combination of milk with active culture. It is said that yoghurt improves the transit time of the intestinal tract which stimulates an immune system that resides in the gut.

    This food help in boosting the natural immune system of the gut and also increase the population of good bacteria in the gut.

2. Prebiotic food:

    The major benefit of prebiotics is that they can easily be digested by our bodies.  A good source of prebiotic food is flex seed, almond, onions, garlic, apples, broccoli and asparagus. They contain fibre and complex forms of carbohydrates.

    Almonds treat gut bacteria and are a rich source of fatty acid, fibre and polyphenols. Banana is also prebiotic food that is a rich source of minerals and fibre which entertain gut bacteria.

    Ginger boosts the digestive system by the production of stomach acid to keep moving food through the gut. Garlic has antifungal and antibacterial properties that maintained the balance of yeast by controlling the bad bacteria.

3. Food containing polyphenols:

     Food rich in polyphenols helps in the production of lactobacillus and Bifidobacterium in the gut. The main source of polyphenols is spinach, berries, nuts, plums, beans etc.

   It is plant-based food which has many benefits for the body such as reducing inflammation, cholesterol level, and level of blood sugar.

     It is not digested by the body in large amounts, so they make their way through the colon and are then absorbed by gut bacteria.

4. Diversity in foods:

Diversity of food

     We know that millions of bacteria are present in our gut, so their growth requires a variety of nutrients for proper growth. As the growth increases different new varieties come into action which boosts body immunity against toxins.

5. Whole grains:

   Whole grains are considered to be a rich source of fibre and non-digestible carbohydrates. These carbs do not absorb in the small intestine and when entering the large intestine it boosts the growth of beneficial bacteria.

    Whole grain help in reducing the chances of heart disease and inflammation. It promotes the growth of various bacteria namely, lactobacillus, bifidobacterial and Bacteroidetes in human beings.

 

 

 

 

 

 

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