A healthy gut reflects overall health and immune system of your body. There are almost 40 trillion bacteria present in your body. These bacteria are responsible for your physical and mental health. Most of the micro bacteria are present in the digestive tract. Gut health indicates the balance of microbes present in the intestine. Infected or imbalance in their amount can cause significant health issues. In this case, unwanted organism count kept on growing. For example, constipation is one of them. Almost 22% of Indian people are suffering from constipation. It is referred to as limited bowel movement than usual. Once in a while, it does not create serious issues. But in the longer run, it can be problematic. Hence, one should have dietary changes in case of a problem. Following a fiber-rich diet is the key to gut health. Further, it auto-corrects other health-related issues.
In order to keep a healthy gut, include the following foods in your diet.
Chose a Diverse Range of Foods
Out of 10 trillion bacteria, around 2/3 are present in the digestive tract. It includes your digestive tract with the food processing pipe. Almost 100 different types of bacteria are present in the digestive tract. All of them involve performing different functions. More the number of species, the greater will be health benefits. Further, they require different nutrients to grow and maintain a healthy body.
These days we are more fascinated by the western lifestyle. It includes the consumption of more refined foods. Almost all refined foods include sugar. Indian rural food includes a large variety of foods. Different seasons bring different vegetation. A study says healthy bacteria are present in people staying in rural places. Further, the amount is lower in people staying in metro cities.
Consider Lots of Vegetables, Legumes, Beans, and Fruits
Fruits and vegetables include the healthiest bacteria for your body. Further, they are rich with beneficial bacteria. Fruits and vegetables are full of fiber. Hence, the food can be digested easily in your body. As a result, a person does not experience problems like constipation. These foods play a vital role in maintaining a healthy gut. Also, fiber stimulates the growth of healthy bacteria as well.
Bifido bacteria are other beneficial bacteria species. They help in preventing the infection in your body. Hence, it helps in improving gut health. To improve its number, apple, blueberries, and almonds are the best sources.
Legumes and beans are the ultimate sources of fiber.
List of foods with high fiber content:
- Green peas
- Beans (kidney and white)
Include Fermented Foods
Fermented food is the food altered by microbes. Fermenting is the process where yeast converts sugar into healthy acids.
Yogurt is the most famous and widely consumed fermented food. People having more yogurts have a higher number of healthy bacteria. It helps in fighting against severe disease. Fermented food also improves lactose intolerance to infants. It is equally beneficial for adults as well. The bacteria present in yogurt improve the bowel movement. Hence, it helps in maintaining a healthy gut. One thing to keep in mind is the level of sugar in flavored yogurt. It is best to consume natural yogurt without adding sugar. To enhance the taste, one can go for high-fat milk.
List of fermented foods:
- Fermented soybean milk
Consume Prebiotic Foods
Prebiotic foods improve the growth of healthy microbes in your body. The special target is the gut and digestive system. The health of these parts is completely decided by these small micro bacteria. This food contains complex carbs. They cannot be digested by human cells. Rather, these help in breaking them and use them to give energy. Most fruits and vegetables are equipped with these. For example, resistant starch comes in prebiotic food. It is not absorbed by the small intestine. Hence, it goes directly to the large intestine. Bacteria in large intestine help in breaking it.
Prebiotic foods are beneficial for overall health as well. For example, a few of them reduces insulin secretion. This helps to control diabetes. Also, it helps in reducing obesity and cholesterol.
Eat Whole Grains
One cannot count the benefits of whole-grain food. These foods are loaded with fiber and complex carbs. Complex carbs are breakable by certain bacteria only.
These grains fill your stomach early. Hence, saves you from overeating. Whole Grains also reduce the risk of heart-related problems. Replace your refined food with whole-grain foods. The common changes may include whole-grain pasta, bread, and brown rice.
Chose a Vegetarian Diet
Animal-based diets improved the growth of intestinal bacteria. These can create various digestion related problems. Contrary to this, a plant-based diet improves healthy bacteria. For example, fruits and vegetables are rich in healthy bacteria. Also, they include high fiber content. Thus, include more vegetables in your diet. It is a way for a healthy digestive system. As a result, it leads to a healthy gut as well.