What is Gut Health and 4 Tips on how to Improve Your Gut Health with food found in India
The gut is a term used to describe the gastro-intestinal tract, stomach and intestines. Modern science has increasingly linked our health with the gut and its many living occupants; good bacteria. The gut is home to trillions of bacteria and other micro-organisms known as microbiome. Gut health refers to the overall condition of your gut microbiome and its effects on your gut.
Studies have shown that the gut’s microbiome has a much closer link to general wellbeing and the body’s ability to maintain as homeostasis (a balanced internal state) than we’ve known before. Of course, it seems only natural that our health depends on what we eat, but the key here is keeping the body’s microbiome healthy and allow it to flourish.
What are symptoms of poor gut health?
A healthy gut has a diverse microbiome filled with a variety of bacteria, microbes, viruses and fungi. It’s a fine balance, which when interrupted can lead deteriorated health. In fact, an unhealthy gut has been linked with inflammation, an irritable stomach (including bloating, heartburn, gas), erratic weight change, food intolerances and allergies, skin conditions, autoimmune conditions and even poor mental health and mood.
What affects your gut?
Several factors can affect the microbiome in your gut right from how you were born, to the environment you grew up in. Of course, there isn’t much you can do about that; we just thought you should know. What else? Your eating patterns of course! Here are a few things you can do to strengthen and diversify your gut microbiome:
Switch to green leafy vegetables. Leafy greens contain a cocktail of nutrients that your gut will love. They’re an excellent source of vitamins and minerals and their composition also makes them alkalising agents which cool and detoxify. They’re high in fibre and keep your digestive system on the move. Plant based diets are least likely to cause any issues of inflammation, delayed digestion and acidity.
Pro Tip: Palak (spinach), saag (mustard leaves), methi (fenugreek), and coriander are greens closer to home that you can double up on!
Now this is a given for your health in general, but studies as recent as 2017 and 2018 have shown that an increased consumption of added sugars and even a simple sugar like fructose can cause alterations in the make-up of your gut microbiome.
Pro Tip: Avoid fizzy drinks, but also be conscious of the amount of sugar your generic juice cartons contain, you’ll be shocked! Have some dark chocolate in case you find yourself having cravings, its super low on sugar.
Try consuming 20-40 grams of high fibre food a day. Like we had said earlier, a digestive system in motion is a good thing! Think apples, bananas, broccoli, lentils, chickpeas, kidney beans, oats, almonds and chia seeds.
Pro Tip: Air fried makhana for snacks, they’re loaded with fibre.
Look for probiotic curd etc., as these will foster growth of the good bacteria in your stomach.
Pro Tip: Paneer is probiotic; combine it with palak and you’ve got the dream team your gut needs but doesn't deserve (we know what your gut microbiome was up to in college).
If health and wellness are important to you, and you’re looking for a simple, daily improvement to your gut health, check out Full Greens! Full Greens is a wholefood effervescent tablet which provides you with a daily dose of plant based, natural nutrition. Full Greens is designed for your overall wellness, with your gut microbiome and digestion in mind too!