LET'S PROTECT OUR GUT GARDEN.

 

Everyone of us had experienced gut related issues in some part of our life and still face it. Most of us are unaware of the reasons behind it and commits the same mistake again and again leading the mild problems to severe. 

Gut or our stomach is an important part of our body, whatever we eat and drink is simplified and converted in to the nutrient required by our the body, in this organ. This conversion of food into its simpler nutrients are done by various enzymes, acids, hormones and most importantly the microbiome present in our gut.

Yes, there are about 300-500 different species of bacteria available in one's gut. Don't get panic by the name bacteria, these are beneficial bacteria that are colonised in the lining of the gut and intestines and plays an important role in the digestion.

 

SYMPTOMS OF POOR GUT HEALTH:

1.    Constipation

2.    Bloating

3.    Regurgitation or acid reflex

4.    Acidity

5.    Food intolerance

6.    Skin irritation

7.    Sleep disturbances, mental illness like anxiety and depression

8.    Fatique 

WHAT CAUSED YOUR POOR GUT HEALTH:

1.    Over eating of refined foods and junk foods

2.    Increased intake of sweets and sugars

3.    Over consumption of sugar frees

4.    Decreased intake of fruits and vegetables

5.    Increased intake of antibiotics and other pills like iron tablets etc.

6.    Lack of physical activity

7.    Dehydration

8.    Stress

HOW TO IMPROVE YOUR GUT MICRIOBIOME NATURALLY?

1.    FIBRE : Include plenty of vegetables and fruits in the regular diet because this has got lot of soluble and insoluble fibre and the gut bacteria rely on fibre and its digestion and thus improves the growth of the beneficial bacteria.

2.    CURD: It is a garden of microbiome. Including home made curds and yoghurts will help to improve the gut microbes. incase of any gastric trouble or bloating, including curd atleast 15 minutes prior to the meals can improve the digestion and thus preventing it. you can also take curd in the form buttermilk. Note: Packed curds and lassi's does not have any beneficial bacteria in it.

3.    FEREMENTED BREAKFAST: Including fermented foods like Idlis, Dosa, Aappam, Dhokla are rich in beneficial bacteria's, again packed batter and ready to eat packets does not include any bacteria and thus the traditional batters made at home is the best choice.

4.    SPICES : Including the spices like cumin, asafoetida, garlic, ginger etc. helps in reducing flatulence and other gastric issues.

5.    COLLAGEN RICH FOODS: like fishes, chicken, egg whites , mushrooms , pules and lentils, green leafy vegetables, citrus fruits , nuts and oil seeds. these helps improving and thickening of gut lining and thus prevents guts leaking.

6.    OTHER FERMENTED FOODS: like kimchis, sauerkraut, Khefirs also improves the guts biomes but these aren't available in India. Pickles that are made by drying in sunlight or fermenting in the traditional way also helps in improving the gut health if taken in the moderate amount ( Only if you are not hypertensive and doesn't have any other metabolic disorders ).

7.  REDUCE STRESS: Doing yoga and meditation, proper exercises helps to reduce the stress, as stress leading hormonal changes in the body which leads to increased acid production and thus lading to the pH changes in the gut. this change in pH can lead to the destruction of the beneficial bacteria.

8. SLEEP: regular sleep for about 8 hours is important in the gut health too.

9.  HYDRATE YOURSELF: Drinking plenty of water, near about minimum 2-3 litres of water per day.

Taking probiotic pills can lead to the improvement of only or few kind of beneficial bacteria. Thus, improving the gut bacteria naturally will be more beneficial unless you have any other medical conditions.