7 Dietary Tips To Improve Gut Health Naturally!

improve-gut-health-YellowSquash

Our gut is a house to millions of microbes. The gut microbiome has a huge potential to impact our physiology. It maintains metabolic functions, protects against pathogens as well as influences the immune system. Therefore, it is important to understand how simple dietary modifications can help you improve gut health!

We are all familiar with the saying – you are what you eat. Yes! It is true.  Resultantly, the kind of food that you eat affects the gut microbiome which in turn affects you.

The road to health is paved with good intestines!” ―Dr. Sherry A. Rogers

Various studies have also concluded that poor gut health can lead to several health complications. For instance, foods containing high amounts of phosphatidylcholine such as meat and poultry can increase the risk of cardiovascular diseases. This is because the gut synthesizes phosphatidylcholine into the metabolite trimethylamine-N-oxide (TMAO). It was found that an increase in plasma TMAO levels, in turn, increases the risk of cardiovascular events in patients with cardiovascular disease risk factors.

 

Healthy gut, healthy heart-YellowSquashRead our expert’s review of the documentary – “The End of Meat – A Vegan’s Review”

Did You Know?
Clostridium difficile infection (CDI) is an example of a human disease that develops as a result of critical changes to the gut microbiome. Infection caused by this strain includes diarrhea, fever, nausea, and abdominal pain. Furthermore, studies have suggested that inflammatory bowel diseases (IBD) are also associated with changes in the gut microbiota. However, the good thing is that you can avoid or at least reduce these diseases through tweaks in your diet.

Food practices for gut health!

1. Include More Fiber

Fiber plays an important role in digestion. Gut microbiome utilizes fiber from the food consumed to extract energy, nutrients, vitamins, and fatty acids. As a result, our body’s immunity increases, intestinal inflammation decreases, and so does our ability to fight against obesity.

fiber-for-better-digestionHowever, if the body has a low fiber intake, the microbes start to feed on the protective mucus lining of the intestine. Resultantly, damages mucus lining may result in unwanted toxins and undigested food and pathogens entering in the gut. As a result, your body might get affected by several complications or hard to detect chronic conditions.

Research confirms the link between dietary fiber and gut inflammation

A paper published in PubMed (2005), established that the low fiber diet degrades the microbiota balance in the gut. This imbalance causes inflammatory conditions in the gut, leading to chronic conditions such as Inflammatory Bowel Diseases (IBD) or even cancer.
Another independent intervention study found out that dietary fiber significantly reduces insulin resistance in patients with type 2 diabetes. It clearly established links between the shifts in the microbiota and beneficial metabolites such as butyrate with the risk of diabetes.

Thankfully, small changes in diet alone could be your rescue. Feed your gut fiber-rich food and it will be happy. Some examples of fiber-rich foods are broccoli, artichokes, raspberries, lentils, and beans.

2. Choose Complex Carbohydrates

Complex carbohydrate foods such as whole grains help you maintain a healthy gut. This is because they contain lots of fiber and non-digestible carbs like beta-glucan. Since these are not broken down in the small intestine, they pass on to the large intestine where they are broken down by the gut microbiota. As a result, this promotes the growth of beneficial bacteria in the gut.

whole-grains-healthier-gut

A study conducted by the Wright State University, Dayton, revealed that switching from a balanced diet to a high-fat, no-carb diet reduces bacteria responsible for protein and carbohydrate degradation. It also increased strains of bacteria that metabolize fatty acids. In turn, this reduces the production of short-chain fatty acids and antioxidants. Inadequate levels of antioxidants further reduce the body’s capability to fight free radicals.

Some complex carbohydrates are:

  • Brown rice 
  • Quinoa
  • Barley
  • Oatmeal 
  • Sweet potatoes
  • Legumes
  • Starchy vegetables
  • Butternut squash

Read how your lifestyle can influence gut health here!

3. Probiotics are Essential for improved Gut Health…

Probiotics are healthy bacteria which help in keeping the gut healthy. Probiotic foods include fermented foods, yogurt, kefir, and sauerkraut. Fermented foods can be a key component of the diet that keeps your gut healthy. These foods remove unhealthy bacteria from the gut, improve absorption of minerals as well as support overall health. Fermented foods also contain beneficial enzymes, B-vitamins, and various strains of probiotics which are essential for good health.

probiotic-for-healthy-gut

Let’s take an example of Yoghurt:

Yogurt contains beneficial bacteria cultures like S. Thermophilus, L. Bulgaricus, L. Acidophilus, and Bifidobacteria. These cultures help maintain a healthy balance of bacteria in your gut and prevent dysbiosis.

Furthermore, yogurt enhances your immune system. Around 70% of the bacteria affecting the immune system of the body reside in the gut. Hence, the consumption of yogurt increases the growth of such beneficial bacteria.

4. ..so are Prebiotics

Prebiotic food feeds the healthy bacteria present in your gut. Good sources of prebiotics include:

  1. Jerusalem artichokes
  2. Chicory root
  3. Raw dandelion greens
  4. Leeks
  5. Onions and garlic
  6. Asparagus
  7. Whole Wheat
  8. Spinach
  9. Beans
  10. Bananas
  11. Lentils
  12. Beets
  13. Oats

These prebiotic foods are also rich in fibers that are beneficial for the gut microbiome.

Know how prebiotics and probiotics improve gut health here!

5. Avoid Excess Sugar

High-intensity artificial sweeteners, for example, sucralose, disrupt the balance and diversity of the gut microbiota. Additionally, some studies have shown that artificial sweeteners like aspartame increase blood sugar by stimulating the growth of unhealthy bacteria in the gut.

unhealthy-gut-Yellow-squash

High amounts of refined sugars, for example, high-fructose corn syrup, is linked with an increased bad cholesterol level in the body. Also, high fructose corn syrup causes leaky gut syndrome. It is a medical condition wherein the intestinal permeability increases. As a result, pathogens such a bacteria and other toxins enter the bloodstream.

6. Eat More Vegetables…

Vegetables such as broccoli, cabbage, brussels sprouts, asparagus, dandelion greens, seaweed, and artichoke are a blessing for the gut. Asparagus and dandelion greens are also rich in insulin which benefits diabetics. Additionally, they help promote regularity and decrease bloating.

One of the key ingredients in maintaining gut barrier function is the aryl hydrocarbon receptor (AHR). This receptor helps to manage the gut’s response to contaminants and triggers a reaction against them.

healthier-gut-cabbage

Vegetables like cabbage and brussels sprouts contain insole glucosinolates that break down to form indolocarbazole (ICZ) in the stomach. ICZ binds to and activates AHR on the lining of the intestines, boosts the immune system as well as maintains balance in the gut flora. Additionally, the interaction between ICZ and AHR provides protection against chronic inflammatory bowel diseases like Crohn’s disease and certain cancers.

Read our expert’s account on how a plant-based diet improves health!

7. …and Fruits

Fruits like bananas and apples keep the gut healthy and fit. Banana is high in potassium as well as magnesium which can aid against inflammation. Furthermore, a study released in the journal Anaerobe showed that bananas help in reducing bloating. This is because bananas contain the enzyme amylase, which is naturally present in your saliva that help breaks down foods.

better-digestion-bananas

Additionally, it contains another enzyme called maltase, which breaks down malt sugars and allows the gut to easily process these foods. Most importantly, apples contain a naturally occurring substance called pectin, a type of fiber that acts as a prebiotic by feeding the good bacteria in your gut.

To know more about gut health, click here!

Conclusion

Thus, eating a varied and healthy diet is essential to improve gut health. Diets rich in vegetables, complex carbohydrates, fibers, and fruits promote the growth of beneficial bacteria in the gut. A healthy and functioning gut is responsible for the proper functioning of the body and mind.

Summary
7 Dietary Tips To Improve Gut Health Naturally
Article Name
7 Dietary Tips To Improve Gut Health Naturally
Description
Here we talk about 7 food practices that you should follow to improve gut health naturally. The gut microbiome has the potential to impact our physiology.
Author
Publisher Name
YellowSquash
Publisher Logo

Recommended Posts

  • Anitha Narayanamurthy
  • 118 read
How to Stay Healthy ...

I often come across clients asking me "Do you think it's a...

Read Article
  • Kshemina Mhaskar
  • 480 read
Alcohol Free Breastmilk – ...

I have come up with a calculator, with support from my team,...

Read Article
  • Monia Caramma
  • 230 read
Gut Nutrition for a ...

A healthy gut is key for breaking down the food we eat...

Read Article
  • YS Content Team
  • 163 read
6 Interesting Facts About ...

The importance of gut health is often neglected. Your gut does so...

Read Article
  • Rohit Singh Panwar
  • 339 read
Why Good Sleep is ...

We all have some sense of the relationship between our sleep and...

Read Article
  • Anitha Narayanamurthy
  • 473 read
10 Ways To Sleep ...

A few years back after the birth of my second child, I...

Read Article
  • Skip Stein
  • 335 read
The End of Meat ...

“The problem is that humans have victimized animals to such a degree...

Read Article
  • Kshemina Mhaskar
  • 669 read
Are ayurvedic tonics safe ...

While breastfeeding, we take utmost care to avoid alcohol, but in spite...

Read Article
  • Rohit Singh Panwar
  • 399 read
The Importance of Hormonal ...

An imbalance of hormones in your body can affect its normal functioning....

Read Article
  • YS Content Team
  • 14 read
5 Simple Diet Tips ...

Losing pounds doesn't have to be torturous. Often, people believe that crash...

Read Article
  • Rohit Singh Panwar
  • 314 read
Coffee – A health ...

Coffee is world's favourite beverage. The health effects of consuming coffee is...

Read Article
  • Harshita Dilawri Sachdeva
  • 291 read
How to make Midnight ...

It’s midnight… and are you craving for food? Do you feel like...

Read Article
  • YS Content Team
  • 327 read
Intermittent Fasting for Weight ...

According to the ancient Indian system of medicine, Ayurveda, people should mend...

Read Article
  • Skip Stein
  • 394 read
How Plant-Based Diet Helped ...

Almost 10 years ago, we went ‘cold turkey’, adopting a plant-based lifestyle....

Read Article
  • YS Content Team
  • 360 read
Artificial Sweeteners: Are They ...

The notion is artificial sweeteners are "sugar-free" and a must-have for diabetics....

Read Article
  • YS Content Team
  • 307 read
Circadian Rhythm: Your Body’s ...

Have you ever wondered why you feel sleepy or energetic or with...

Read Article
  • Aastha Jessica
  • 224 read
Keto Diet and Weight ...

Metabolic diseases and obesity have become the world's biggest health issues. According...

Read Article
  • Charu Agarwal
  • 208 read
How to develop a ...

Body image is the perception of a person about his/her physical body...

Read Article
  • Vikraman V
  • 201 read
What is Visceral Fat ...

Body fat can be of several types, each with their own unique...

Read Article
  • Aastha Jessica
  • 199 read
Menopause Side Effects, Causes ...

Menopause is a natural decline in the reproductive hormones when a woman...

Read Article
  • Tirthankar Sen
  • 422 read
3 Reasons Why Your ...

Ketogenic diets or keto diets have been popularized by celebrities over the...

Read Article
  • Kshemina Mhaskar
  • 454 read
Alcohol and Breastfeeding: All ...

“Is it safe to drink when pregnant? Are you serious? You are...

Read Article
  • Rohit Singh Panwar
  • 167 read
Understanding the Concept of ...

Rather than blindly following any of the fad diets for a short...

Read Article
  • Skip Stein
  • 357 read
Fad Diets – Why ...

Every day there seems to be a new ‘miracle diet’ that will...

Read Article
  • Skip Stein
  • 250 read
Money in the Bank ...

How many successful people, the rich and famous, the leaders of Nations,...

Read Article
  • YS Content Team
  • 154 read
Ketogenic Diet For Indian ...

Maybe you’ve heard the term “keto diet” a lot from health freaks...

Read Article
  • YS Content Team
  • 290 read
Importance of Healthy Gut ...

Our gut is responsible for putting our body into working order as...

Read Article
  • Rohit Singh Panwar
  • 152 read
Busting the Myth around ...

Tune in to Integrative Nutrition Coach Rohit Singh Panwar clearing the misconceptions...

Read Article
  • YS Content Team
  • 223 read
Air Purifying Plants – ...

According to the World Health Organization (WHO), air pollution causes 7million deaths...

Read Article
  • Kanupriya Khanna
  • 154 read
Importance Of Nutrition In ...

We live in a time when our children face tremendous academic pressure....

Read Article
  • Barsha Dey
  • 183 read
Is Sitting the New ...

A sedentary lifestyle is currently being associated with the risk of diseases....

Read Article
  • Tirthankar Sen
  • 178 read
Paleo Diet: How It ...

The food humans have subsisted on for most of our history is...

Read Article
  • Barsha Dey
  • 308 read
Air Pollution and You: ...

We are all familiar with the term pollution and always hear about...

Read Article
  • YS Content Team
  • 293 read
Understanding and managing Lactose ...

There's no cure for lactose intolerance but the usual prescription is limiting...

Read Article
  • Monia Caramma
  • 379 read
Improve Digestion Naturally – ...

We all face some sort of digestive issues every now and then....

Read Article
  • Rohit Singh Panwar
  • 1044 read
BLUE ZONE diet: The ...

Do you want to live longer, healthier and happier? Is this possible?...

Read Article
  • YS Content Team
  • 301 read
Fennel seeds: The Healthy ...

Have you ever wondered why many restaurants serve fennel seeds at the...

Read Article
  • Barsha Dey
  • 305 read
Is A2 milk really ...

These days A2 milk is being marketed as a healthier alternative to...

Read Article
  • Barsha Dey
  • 254 read
Prostate Health: How can ...

Do you worry about your prostate health? Are you at a higher...

Read Article
  • James Corden-Lloyd
  • 247 read
Is Redox Signalling The ...

We have always believed that our health and wellbeing is a result...

Read Article
  • Dr. Swapan Banerjee
  • 200 read
Want To Reduce Lethargy? ...

Do you feel tired all day round? Do the simplest of tasks...

Read Article
  • Gagandeep Singh Mithoo
  • 757 read
Exercise, Diet and Balancing ...

Without pain, there is no gain. The road to success and accomplishment...

Read Article
  • Barsha Dey
  • 374 read
5 Healthy Herbal Teas ...

Herbal teas are gaining immense popularity in India for its different array...

Read Article
  • Rohit Singh Panwar
  • 770 read
Obesity and Insulin Resistance: ...

As per WHO, in 2016, more than 1.9 billion adults, 18 years...

Read Article
  • YS Content Team
  • 379 read
Glycemic Index: A Valuable ...

Different foods affect our blood sugar levels differently. Some foods increase our...

Read Article
  • Barsha Dey
  • 464 read
Caffeine vs. Decaf – ...

Importance of Coffee, often identified as caffeine, can hardly be understated. How...

Read Article
  • Kanupriya Khanna
  • 452 read
Healthy Foods for Breastfeeding ...

After childbirth, most mothers can produce a healthy supply of breast milk...

Read Article
  • Charu Agarwal
  • 435 read
How To Deal With ...

Stress is bad and stress reduction should be among your top priorities...

Read Article
  • Charu Agarwal
  • 436 read
Understanding Stress for its ...

STRESS is such a trendy word used these days, isn't it!   ...

Read Article
  • Tirthankar Sen
  • 217 read
Is Coconut Oil Pure ...

Coconut oil had been touted as a "health-food" all across the world...

Read Article
  • Barsha Dey
  • 595 read
A Vegetarian’s Guide to ...

A protein-rich diet is often considered to be a diet loaded with animal proteins...

Read Article
  • Prof.V.G.K. Murthy
  • 642 read
Moringa: Nature’s Ultimate Superfood ...

Moringa leaf is a nutrient powerhouse packed with more than 90 nutrients...

Read Article
  • Rohit Singh Panwar
  • 944 read
Improved Gut Health: A ...

“All disease begins in the gut.” – Hippocrates Hippocrates emphasized on gut...

Read Article
  • Rohit Singh Panwar
  • 739 read
EAT PLAY SLEEP REPEAT: ...

Ever wondered how can we simplify and describe health and wellbeing in...

Read Article
  • Rohit Singh Panwar
  • 1351 read
Prebiotics and Probiotics – ...

"If there's one thing to know about the human body; it's this: the...

Read Article
  • Barsha Dey
  • 427 read
5 Foods that Help ...

Do you feel drowsy the entire day but you just cannot seem...

Read Article
  • Tirthankar Sen
  • 479 read
Ketogenic Diet: Is it ...

Towards the fall of 2016, popular stand-up comedian and AIB cofounder Tanmay...

Read Article
  • Barsha Dey
  • 442 read
Single Cell Protein: A ...

In developing countries like ours, food scarcity is one of the major...

Read Article
  • Barsha Dey
  • 375 read
10 Anti-Inflammatory Foods You ...

Inflammation is the immune system’s natural response to stress, toxins, injuries and...

Read Article
  • Barsha Dey
  • 451 read
8 Foods You Should ...

A staggering number of people across the globe experience hair loss. Hair...

Read Article
  • Barsha Dey
  • 407 read
To juice or not ...

As a kid, I always cringed at the thought of eating fruits...

Read Article
  • Barsha Dey
  • 532 read
How does the sumptuous ...

Love Indian food? Yes, so do we! But, is your diet meeting...

Read Article
  • Barsha Dey
  • 479 read
Whey Protein: Is it ...

Whey protein is one of the most widely used protein supplements available...

Read Article

Post your Comments

NAME *
EMAIL *