A healthy gut is contingent upon maintaining a careful equilibrium in the trillion-bacterial ecosystem. The impact of gut balance on digestion as well as other important functions like immunity and mental health is well established. Your overall health might be impacted by making poor diet and lifestyle decisions. The gut is thus thought to be at the root of a wide range of health problems, from acne flare-ups to recurrent infections. Therefore, pay special attention to your gut health with a balanced diet if you notice that your immunity, mental health, or skin health are suffering regular blows.

The importance of diet in fostering a healthy stomach was emphasized by Dr. Anukalp Prakash, the Director of Gastroenterology at CK Birla, Gurugram. It contains a balanced ratio of fiber, prebiotics, and probiotics.

“As a gastroenterologist, I frequently remind my patients that a healthy gut is the foundation of overall health,” he stated. Trillions of bacteria in the gut are essential for digestion, immunity, mood control, and even cardiovascular health. Your gut microbiome is directly affected by what you consume. The moment has come to seek expert advice if you are experiencing persistent digestive issues, bloating, constipation, or food intolerances. Improved digestion, immunity, and even cognitive function are all signs of a healthy gut.

Dr. Anukalp Prakash shared a comprehensive handbook that lists gut-friendly foods and beverages as well as bad behaviors that may be harming your gut health:

The best foods for a healthy stomach

1. Probiotic foods: Nourish the good bacteria

They contain a large amount of live, beneficial bacteria that help restore the normal equilibrium of gut flora.

Yogurt (with live cultures): A fantastic source of Lactobacillus and Bifidobacterium species. Choose low-fat, unsweetened kinds.

Kefir is a fermented milk drink that has more probiotics than yogurt.

Kimchi and Sauerkraut: Fermented veggies that are rich in antioxidants and fiber.

Fermented soy products like tempeh and miso are rich in protein and probiotics.

Pickles (brine-fermented, not vinegar): Give probiotics a crunchy burst of fiber.

2. Prebiotic foods: Feed your microbiome

Prebiotics are indigestible fibers that feed beneficial microorganisms.

Bananas (especially those that are a little green): High in resistant starch, which nourishes gut flora.

Leeks, onions, and garlic are rich in inulin, a prebiotic fiber.

Jerusalem artichokes and asparagus: Packed with prebiotics that support beneficial gut bacteria.

Barley and oats are high in beta-glucan, which promotes healthy gut flora and improves digestion.

Apples: High in pectin, which promotes bacterial diversity.

3. Plant foods high in fibre: Keep your digestion going

In addition to promoting a healthy gut microbiome, fiber helps maintain healthy bowel function and prevent constipation.

Leafy greens (spinach, kale): Rich in antioxidants and insoluble fiber.

Legumes (beans, lentils, chickpeas): excellent providers of protein and soluble fiber.

Berries (raspberries, blueberries): High in fiber, polyphenols, and anti-inflammatory ingredients.

Whole grains (brown rice, millet, quinoa): Promote the development of beneficial microorganisms.

4. Gut-friendly drinks: Hydrate with intent

Brown rice, millet, and quinoa are examples of whole grains that encourage the growth of helpful bacteria.

Water: Required for nutrient absorption and softening of stool.

Green tea: High in polyphenols that act as prebiotics and reduce inflammation.

Kombucha: fermented tea with probiotics (select low-sugar options).

Bone broth: Rich in collagen and amino acids like glutamine, which help maintain the lining of the stomach.

Herbal teas (ginger, peppermint, fennel): Help alleviate bloating, gas, and cramps.

Things that worsen gut health

Artificial sweeteners (like sucralose and aspartame) may alter the balance of gut flora and result in glucose intolerance.

Highly processed meals: High in additives that may disrupt the gut flora but low in fiber.

Too much sugar and sugary beverages: feeds yeast and bad bacteria in the intestines.

Excess alcohol: Disrupts the microbial equilibrium and kills the gut lining.

Excessive red meat: When eaten regularly, it has been shown to alter the gut flora and raise inflammation.

Don't use antibiotics unless necessary since they can kill both beneficial and harmful bacteria.

Inadequate exercise: Exercise is beneficial to gut flora and digestion.

poor sleep and high stress levels: Both sleep disruptions and chronic stress can alter the gut flora.

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