Gut Health Food Trend – All You Need To Know

For the last few years, the gut health food trend has been popular in the wellness community. So I decided to find out about this trend that focuses on gut health and food.

The gut essentially refers to your digestive tract. Digestion is one of the many processes going on in the body at any given time. So why is gut health considered especially important?

This is because the gut is related to not just digestion. The health of the gut affects the whole body. It is also linked to the health of heart,kidneys and brain (how textures and flavors are processed).

What does this gut hold?

Gut Microbiome

This is the place that houses bacteria, mostly good ones aiding digestion. Even if there are bad bacteria, the good ones multiply fast and do not allow the bad ones to grow. This is a normal process and if the good bacteria are greater in number, the system is said to be in equilibrium.

If not, it may give rise to conditions like the Irritable Bowel Syndrome and many other chronic disorders.

Since the gut is linked to all the vital organs, it plays an active part in handling hormones too!

Improper gut health may lead to

• Anxiety
• Depression
• Obesity
• Kidney Disease
• Heart attack

And you thought it only relates to digestion!

What impacts the gut microbiome?

You cannot change your gut microbiome. The bacteria are present from your birth. What you eat and how you eat it, are major influencers of your gut bacteria. That is where the concept of gut health food comes in.

What do these gut bacteria do?

• They build immunity
• Convert food into energy through digestion
• Control different hormones
• Linked to emotions and well-being
• Linked to safe aging process

Whenever we talk about gut health, the word ‘probiotics’ accompanies it.

So what are these probiotics and how are they helpful?

Gut Health Food – Probiotics

Probiotics are foods that are filled with the good bacteria and help the gut improve its health. They also boost the overall immune system. In India, the most well-known probiotics are dairy products like cheese, curd, Lassi, Neer Mor etc.

In South India, the most popular nutritious fermented foods are the evergreen Idly and Dosa.

The gut bacteria in nature and level are not the same for everyone. Even within foods the effect of probiotic foods on different people is different.

In addition to this, there are also a category of foods called prebiotics.

Gut Health Food – Prebiotics

Prebiotics are foods that help in absorbing calcium better and thus helping gut health.

Well known prebiotics or gut health food are

• Banana
• Legumes
• Onions
• Garlic
• Soybeans
• Whole Wheat products

Now probiotics are helped by prebiotics to live longer in the gut.

Together their combination is called synbiotics.

Like a combination of Banana and Yogurt.

How to you know if your gut is healthy?

Your gut talks to you through certain signs. Learn to recognize these signs.

Poop Schedule

Is your poop schedule normal?

Are you constipated regularly?

Drink plenty of water daily and load on fruits and vegetables. This will automatically reset your gut.

Processed Foods

Commonly known as ‘junk’ foods, processed foods are against every organised diet plan ever made. They are high in sugar and saturated oils.

Some processed foods are so bad, that the gut fights them like it would fight a foreign organism invading the body. This can cause inflammation along the digestive tract.

Limit processed food intake for a healthy gut.

Antibiotics

Antibiotics kills all bacteria in the gut – both good and bad. In that case, the good bacteria has to be built up again. This is where the prebiotics comes in handy.

Whole foods, fruits and vegetables are the best gut health food, restoring and protecting your gut.

Dairy and fermented products

Regularly include idly, dosa, yogurt, cheese, kimchi, kombucha, sauerkraut or other fermented foods that are available to you locally. If you haven’t engaged with probiotics in a very big way earlier and are to freshly start, make sure you take it in small quantities. You can later progress to larger portions.

Sudden intake of probiotics in large quantitites can upset your stomach.

Food and Mood

Have you been feeling down lately? It might be due to your gut.

Digestive issues can lead to low secretion of a chemical called Serotonin. This is responsible for regulating your moods and has close connection with your sleep quality too.

Just like good food improves the mood, bad food can damage your hormone secretion and cause an imbalance.

Your eating speed is yet another factor for the gut. When you eat slowly, the digestion process starts effectively in the mouth itself and the digestion gets easier for the gut. In turn, the gut stays healthy.

Sleep

Sleep is an essential factor for the overall health and more so for the gut. If you are sleep deprived during the week, make sure you catch extra sleep on the weenends.

Compromising on sleep will definitely disrupt the digestive process.

Stress

Similar to sleep, there has been a lot of findings on how stress is related to gut health.

Learn to relax and calm down even amidst a busy schedule.

Now that you know what you should do to take care of your gut, let us look at the things you should avoid for a good gut health.

FODMAP

FODMAP stands for

Fermentable Oligosaccharides Disaccaharides Monossacharides and Polyols.

These FODMAPs are group of Carbs which are responsible for digestive disorders like bloating and pain.

FODMAPs cannot be completely eliminated form the diet because the same food can or cannot cause problems to different people. The best way is to opt for a low FODMAP diet as this will reduce digestive troubles.

Fenugreek, Ginger, Pepper, Lemon Grass, Mustard seeds and Turmeric are examples of foods having low-FODMAP

Did you know that popular flavors like Onions and Garlics are high in FODMAPS?

Low FODMAP Foods

These are some other foods that are naturally low in FODMAP

• Coconut oil / Olive oil
• Black Tea / Green Tea
• Brown Rice
• Eggs
• Chicken / Fish
• Almonds
• Peas

How to improve gut bacteria

Now that you know there are good bacteria in the gut, here are some science-based pointers to improve the bacteria.

Consume diverse range of foods

Do not stick to one particular diet for a long time. In such cases, the damages over weigh the benefits.

Different foods contribute too different microbial groups in the body and are healthier in the longer run.

Rural areas being rich in plant based diet are the prime example of a diverse diet.

Flexitarian diets refer to flexible vegetarian diets. It includes eggs and meat on a limited basis. Such diets work brilliantly for the gut.

Use fibre power

Consume a lot of fibre rich foods like legumes, beans, whole grains, vegetables and lentils.

Consume fruits

Fruits like apples and blueberries, nuts like almonds and pistachios are all considered beneficial to the gut.

Relish healthy foods

When it comes to gut health, fermented foods win hands down. The plain natural yogurt is more effective than the flavored ones. These foods reduce disease causing bacteria in the intestine.

Use spices like cardamom,cinnamon, fenugreek to ensure your gut health.

Read on to know more about spices!

Avoid artifical sweetners

Artificial sweetners are used as a substitute for sugar for commercial pruposes. Many food items have these sweetners as one of their ingredients. In addition to attacking the gut, they also allow the blood sugar level to spike.

Eat whole grains

Whole grains are rich in fibre and carbohydrates. These carbohydrates are especially beneficial to the large intestine. The protect the bacteria present there. Whole grains are also great mood boosters as they give a strong sense of fullness after a meal.

Limit cigarettes/alcohol consumption

If you compare the gut health between an alcoholic and a non-alcoholic, the gut health of the person who does not drink alcohol will definitely be much better. Cigarettes and alcohol are addictive substances which are highly troublesome to the gut.

Commit to exercise

Exercises like walking, running, swimming or cycling, improve the overall health along with the gut. The current lifestyle does not allow a lot of space for a preferred physical activity, but we need to make the time and effort for a healthy gut.

Breastfeeding and gut health

Breastfeeding is known to have immense health benefits for the baby. Breast milk is a rich source of healthy bacteria that is essential for the baby to develop a good digestive system. It is the best gut health food for the baby. Improve the chances for your baby to have a healthy gut and prolong breastfeeding for at least six months. The nutrition that baby gets in the early stages of life goes a long way in forming the fundamentals for a healthy life.

Chronic Diseases

Many long term diseases are found to have their roots in the gut health. If the gut is irritated or inflammed for prolonged period, chronic diseases set in. The first troubles of the gut start with simple symptoms like bloating, if ignored they progress to other symptoms like pain and dysentry.

Conclusion

With all the above leads, you can take care of your gut better and be prepared for risks.

Our Indian system of food believes that the food we intake should behave like medicine for internal organs – keep them well-oiled and comfortable.

There are a lot of probiotic supplements available in the market, but I would not recommend them. Instead opt for natural healthier options and wait for the results even if they are not instant. Natural foods give results a bit slowly but the results are long lasting. Before going for any kind of supplement, it is best to consult with a doctor.

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