The foods we do and do not consume have a major impact on the microbial composition in
the gut. Check out meals you should consume to boost your gut health and increase the good
gut bacteria.
Eating a nutritionally balanced meal that supports gut health can help maintain a healthy gut
microbiome and reduce the risk of digestive issues, inflammation, and chronic diseases.
Maintaining a healthy gut is crucial for overall health and well-being. A healthy gut contains
a balanced and diverse community of microorganisms that aid in digestion, support the
immune system, and produce essential nutrients. While a variety of factors can influence gut
health, including stress, medication, and lifestyle habits, diet plays a significant role in
promoting a healthy gut. Eating a nutritionally balanced meal that supports gut health can
help maintain a healthy gut microbiome and reduce the risk of digestive issues, inflammation,
and chronic diseases. Let's explore what is a nutritionally balanced meal that promotes a
healthy gut.
1. Rainbow of plant-based food and dietary fibre
This will not only make your plate look great, but is also really important for the intake of
diverse fibre sources. Consuming adequate fibre supports your cardiovascular and digestive
health. It is also linked to glycaemic control for diabetes and maintaining a healthy weight.
Hence, complex carbs like millet, amaranth, quinoa, and lentils; fruit like berries, apples, and
citrus fruits; vegetables like zucchini, bell pepper, carrots, broccoli, etc. must be a part of
your daily meals.
2. Probiotics
Probiotics are beneficial microorganisms which can be found naturally in fermented foods
among others or in the form of supplements. Probiotic consumption has been linked to
disease prevention, immunity support and helps against gastrointestinal infections. Probiotics
can be found in kefir, pickles, tempeh, greek yogurt and drinks like Kombucha.
3. Prebiotics
If you include probiotics in your diet, they will need prebiotics to truly help your gut
improve. Prebiotics are non-digestible food ingredients that feed on probiotics in your gut.
They assist in further improving the immunity system, nervous system, cardiovascular health
and bone health. Foods rich in prebiotics are garlic, onion, ripe bananas, watermelon, apples,
cherries, cashews, chia seeds, pistachios, etc.
4. Good fats
Good fats take care of your gut. They improve your mood because 80% of our happy
hormone like serotonin, is produced in the gut. So when you consume sufficient good fats,
you will observe a positive change in your mood. Even your skin and hair health is tied down
to a good gut, therefore, you will see a difference in those aspects too.
https://www.hindustantimes.com/lifestyle/health/guthealthy-meals-tips-to-build-anutritionally-
balanced-meal-plan-to-support-your-gut-health-101677138223843.html
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