Think of your gut as a garden. Just like how to have a lush green garden adorned with colour flowers one will have to put in the effort and provide the garden with care and nourishment, your gut too deserves to be cared for by feeding it the right kinds of food in order to maintain a healthy digestive system and in turn a healthy you. In the realm of wellness, maintaining a healthy gut has taken centre stage, with its profound impact on overall health. A well-balanced gut not only aids digestion but also contributes to a robust immune system.
Therefore, to embark on the journey of promoting gut health, consider incorporating these eight food ingredients into your diet. From the aromatic allure of garlic to the vibrant hues of berries, each ingredient plays a unique role in nurturing your digestive well-being.
Garlic Known not just for its pungent flavour but also its medicinal properties, garlic is a powerhouse of allicin, a sulfuric compound that promotes a healthy gut environment. Its antimicrobial properties help maintain a balanced gut flora. According to a study conducted in 2019 in the United States it was revealed that garlic as a prebiotic helps nurture gut flora by acting as feed for gut bacteria while also protecting the gut from HFD (High-Fat Diet) induced threats, which often lead to obesity and inflammation of the gut.
Turmeric Turmeric has been an age-old remedy in Indian houses and a valuable ingredient in ayurvedic medicine as well. Celebrated for its anti-inflammatory and antioxidant properties, turmeric has a positive impact on gut health. According to a study, curcumin, the active compound in turmeric, aids in maintaining a balanced gut microbiota while also elevating symptoms of indigestion, as the participants complained less of symptoms like heartburn, pain or bloating.
Spinach While we all questioned why Popeye loved spinach so much, turns out he had good reasons to do so. Packed with fibre, vitamins, and minerals, spinach is a leafy green that supports a healthy digestive system. Its high fibre content encourages the growth of beneficial gut bacteria. Research suggests that vitamin A is imperative to maintain the health of the intestinal lining, while the high fibre content ensures normal and healthy gut function.
Sweet Potatoes These vibrant tubers are a great source of fibre promoting gut health by supporting a diverse microbiome. The presence of both soluble and insoluble fibres aid in over digestion by ensuring healthy and regular digestive function. Additionally, sweet potatoes are rich in vitamins and antioxidants that contribute to overall digestive well-being and boost your immune system.
Berries It is said that coloured fruits and vegetables are rich in antioxidants, and similar is the case for a myriad of berries. The colourful array of berries, including blueberries, strawberries, and raspberries, are not only delicious but also rich in fibre and antioxidants, contributing to a balanced gut environment and support digestive regularity, while also promoting skin health and overall well-being
Avocados Avocados have been the talk of the social media town and here is why it is more than just an trending ingredient. Creamy and nutrient-dense, avocados contain monounsaturated fats and fibre, providing a dual benefit for gut health. Studies have suggested that avocados help in the growth and maintenance of the healthy gut microbiome while supporting overall digestive function.
Fennel While fennel seeds, aka saunf are popularly regarded as mouth fresheners, fennel also contains essential compounds that promote the secretion of enzymes to help with the overall digestive process while also keeping ailments like inflammation at bay. Ayurveda expert Dr. Dixa Bhavsar also commented on how fennel seeds aid in digestion while also letting you in on the best ways to consume the ingredient in an Hindustan Times article.
Broccoli Cruciferous vegetables like broccoli are high in fibre and sulforaphane, a compound with anti-inflammatory and anti-cancer properties, while also supporting a healthy gut by promoting the growth of beneficial bacteria. A recent study in the United States also concluded that consuming broccoli was beneficial for the maintenance and health of the gastro-intestinal lining, as reported by the Hindustan Times.
As you navigate the path to a healthier gut, remember that the journey starts on your plate. Embrace the diversity of these 10 gut-friendly ingredients, and let them contribute to not only a happy digestive system but also your overall well-being. Your gut will thank you for it!
Natasha Kittur is an aspiring writer. Her love for anything with cheese and spice is profound, but a white sauce pasta always tops her list. In her free time you will catch her reading or watching crime books and shows or go on and on about psychological experiments and theories. She aims to write a book in the fictional genre someday.