By Daksayani Ganeson, Lecturer, School of Education, MPU and Language
Medical science is discovering that the human gut is the ultimate regulator of body functions that determine all health vectors – from obesity, sleep disorders, anxiety, skin conditions and food intolerance to even Covid-19 related diseases.
SO, CAN YOU HEAL IT?
Eat more fibre! High-fibre diets have always been linked to longer and healthier lives. But now they are being linked to healthier guts microbes.
- A fibre diet boosts the number of good bacteria in your gut
- The good bacteria make the walls of your gut thicker and stronger
- The chances of a leaky gut are reduced, and harmful microbes and toxins don’t get into your bloodstream
- The good bacteria aid in digestion and lower inflammation throughout the body
It is suggested that healthy adults should eat between 20 and 35gm of dietary fibre each day. 50% of your fibre intake should come from cereals. 30 -40% from vegetables, 15-16% from fruits and the remaining 3% from other minor sources.
- Reduce stress. It affects the balance of your gut bacteria
- Focus on fermented foods, particularly plain, natural yoghurt. They enhance gut health and reduce bad bacteria
- It increases gut bacteria, boosts vitamin and mineral absorption
- Eat diverse food, to get a diverse gut system
- Remember, antibiotics also kill good bacteria in your gut
- Eliminate foods that damage the gut lining
- Eat foods that reduce inflammation
- Get enough sleep, to improve the crosstalk between gut and brain
- Water has a positive effect on the balance of good versus bad bacteria in the gut. So drink.
- Eat food rich in polyphenol, coffee, cocoa, dark chocolate, green tea, to improve the gut microbiome
- Eat whole grains. They contain non-digestible carbs that can promote the growth of beneficial bacteria.
- Reduce sugar. High sugar intake disrupts the balance of microbiota, raises inflammation, and reduces immune-regulatory functions.
High-fibre foods: Legumes, beans, peas, oats, bananas, berries, asparagus, and leeks have a positive impact on gut health
Garlic and onions: These are anti-carcinogenic with immunity-boosting powers that relate closely to gut microbiome functions
Fermented foods: Kimchi, sauerkraut, yoghurt, tempeh, miso and kefir have significant quantities of probiotics
Collages-rich foods: Bone broth, salmon, lean meats, mushrooms and good dairy boost gut health
ACT NOW AND LIVE A HEALTHIER LIFESTYLE!