Your gut is the system that runs through your body, including your stomach, intestines, and colon, to help digest food and absorb nutrients from digestion. Your body has around 200-300 gut bacteria to help with this bowel movement. These bacteria are very important for body health. Similarly, when some bad bacteria are present in the body, these harmful bacteria increase in number and affect the functions of the good bacteria in your gut, causing various physical disorders in the body. Now let’s find out what is the diet that increases the activity of good bacteria in the gut.
What are the symptoms of an unhealthy gut?
The first warning sign of an unhealthy gut is an upset stomach. It will follow Stomach acid, bloating, diarrhea and constipation are the main symptoms that indicate a weak gut. When it is neglected it can lead to sudden weight loss or weight gain.
An unhealthy gut can lead to autoimmune diseases and skin disorders like eczema. It is good to focus on foods to improve gut health.
A nutritious diet
It is good to include various vitamins, minerals and other nutrient rich foods in the diet. Adding a variety of nutritious foods can help keep the gut microbiota diverse and healthy. Plant foods contain beneficial bacteria in the gut so more can be added.
Prebiotics and probiotic foods
Prebiotics are foods rich in fiber. They are difficult for the human body to digest but are excellent food for gut bacteria.
Foods rich in prebiotic fiber include legumes, beans, peas, oats, bananas, and asparagus.
Probiotics are foods rich in good bacteria. It helps in intestinal health. Probiotic-rich foods include yogurt, soft cheeses, and naturally fermented pickles. These improve gut health by increasing the good bacteria in the gut.
Hydration is essential for gut health
Having enough water in the body helps to flush out the accumulated toxins in the body. That includes harmful bacteria.
According to experts, an average person should drink 8-10 glasses of water daily. When the body is adequately hydrated it improves digestive health as well as gut health.
Eat foods that contain polyphenols
Consuming foods and beverages rich in polyphenols increases the growth of healthy bacteria in the gut. It also inhibits the growth of harmful bacteria.
It is found in fruits and green vegetables. Among fruits, plums, apples, berries, walnuts, almonds, and cocoa powder are rich sources of polyphenols. Black tea, green tea etc. can be added to the milk.
Among fruit juices, apple and pomegranate juice are considered to be rich in polyphenols, although it is safe to add them as fruit.
Add garlic to your diet daily
There is a reason why our ancestors included garlic in their daily diet. Garlic will help your digestion. Research shows that adding garlic can help prevent bloating and gas problems. Also adding garlic helps in getting rid of intestinal worms. A study found that eating garlic increased the amount of good bacteria in the gut and improved gut health.
Chewing food is good for gut health
Chewing food improves gut health. Chewing food slowly is essential for the body to fully absorb the nutrients from the food. Chewing food mixed with saliva promotes healthy digestion. Indigestion is avoided. It improves gut health and reduces the chances of obesity and diabetes.
