Best food for digestion problems. On World Digestive Day – May 29, our message to you to keep your GUT healthy for immunity and wellness.
The food we eat has a critical role to play in optimal Gut Health. Why should we focus on Gut health? Have you ever wondered why the older generation like septuagenarian (70 +) or octogenarian (80+) are healthier than the younger generation. We have all read about how active they lead their lives and the faster recovery from infections. This is because of their healthy eating habits, being active in mind and body and leading disciplined lives by following the circadian rhythm (sleep awake cycles).
Good Gut Health also affects our mood – feeling lethargic, anxiety, depression, brain fog, irritability and lack of concentration. Feeling light, energetic, active, and buoyant, sense of happiness also depends on the type of food we eat. So the Gut and the Brain are connected and influences our moods to a great extent. Leaky gut which is basically where the gut lining and mucosa are affected giving rise to inflammation, irritable bowel, food intolerance, autoimmune diseases and nutritional deficiencies because of sub optimal absorption of nutrients.
Keeping Gut healthy
- Include Fiber – Fiber is found only in plant foods such as fruits and vegetables and lentils, legumes and whole grains. WHO recommends an intake of 400 Gms of fruits and vegetables/day. Include seasonal fruits as a healthy snack as it is not only rich in fiber or roughage but also rich in vitamins and minerals and micronutrients. Vegetables in different colors provide phytonutrients which help in immunity and prevention of nutrient deficiencies.
- Fiber adds bulk to the diet, increase satiety, helps in weight management and better sugar control and relieves constipation.
- Prebiotics which feed the good bacteria in the gut can be found in bananas, apples, banana stem, raw bananas, oats, onion, garlic
- Avoid processed foods, food additives and food colorings which destroy the beneficial bacteria in the gut which are found in ready to eat packet foods, baked goods rich in refined flour, sugary foods and too much deep fried foods
- Include probiotic rich foods such as yogurt or curds, chaas, buttermilk, plant+ curd based side dishes such as vegetable khadi, avial and other indigenous dishes. Fermented foods such as idlis, dosa, dhoklas, sourdough bread, fermented vegetables in brine are also rich in probiotics and help increase beneficial bacteria.
- Eating light, cyclic fasts and good physical activity also regulates Gut health and improves quality of life by warding off diseases.
- Avoid using antibiotics unless prescribed by a doctor as unnecessary popping of pills and antibiotics destroys good bacteria in the gut.
- Include foods rich in omega 3 such as fish oil, nuts and oil seeds such as flax, chia, sesame and almonds and walnuts.
- Include all food groups and do not follow fad diets. Do not focus on a single nutrient for good health benefits. Always a Balanced diet rich in plant based foods with lean protein in the form of fish, eggs, nuts and oil seeds is a better way to get adequate nutrients for better health.
Keep your mind and body fit with the right nutrition and physical activity. Remember age is just a number; be inspired by the good habits and routine the seniors follow at home.
Sreemathy Venkatraman
Clinical Dietitian & Wellness nutritionist
National Office Bearer- Central committee
IAPEN-INDIA
Founder- Mithaahara
www.mithaahara.com
