The intestine (gut) is a vital organ in our body’s digestive system. Nutritive foods and regular exercise are best ways to improve gut health naturally. Both the small intestine and the large intestine play important roles in the body’s digestion process. The intestine’s job is to digest nutritious elements from our food and eliminate waste materials from the body. It helps in supplying nutrients to our entire body.
It is said that when your digestion is functioning well, your overall health benefits. Any issues in the digestive system can lead to various health problems.
What is Gut Health?
Most of the body’s microbes are found in the intestines. Gut or intestinal health affects the entire body. It’s observed that about many diseases result from disturbances in the gut or intestines. A healthy intestine plays a crucial role in maintaining good digestion and mental health. Bacteria have traditionally been associated with diseases, but many of these bacteria contribute to your overall health. In our gut, we have both good and bad bacteria. A high quantity of good bacteria supports proper bodily functions, while an overabundance of bad bacteria can negatively affect the entire body.
Often, people overlook their gut health, prioritizing taste over the impact on their gut health when choosing food. To maintain a healthy intestine (gut), include the following in your diet:
15 Effective Ways to Improve Gut Health Naturally
- Yogurt: Regular consumption of yogurt can significantly benefit gut health as it is a probiotic-fermented product that increases the population of good bacteria in your gut.
- Cumin (जीरा): Cumin is excellent for the stomach and can enhance digestion. Consume at least a quarter teaspoon of cumin throughout the day.
- Apple Cider Vinegar: Apple cider vinegar is beneficial for gut health. It stimulates the production of hydrochloric acid in your body, aids in digesting fats, carbohydrates, and proteins, and supports gut health.
- Mango: Consuming mangoes improves stomach health, helps reduce body fat and blood sugar levels, and maintains beneficial gut bacteria.
- Asafoetida (हींग): Asafoetida is beneficial for gas and digestive problems. It can be particularly helpful for constipation.
- Water: Drinking an adequate amount of water is crucial for a healthy gut. Insufficient water intake creates an unfavorable environment for good bacteria to thrive. Experts recommend drinking at least 10 glasses of water daily.
- Apples: Apples are rich in pectin, which serves as a prebiotic and fiber. Although your body can’t fully digest pectin, the good bacteria in your intestines utilize it to produce fatty acids, supporting gut health. Apples also provide various essential nutrients and can be incorporated into your diet as snacks or in salads.
- Ginger: Ginger enhances digestion, balances the gut microbiome, and is effective against digestive problems and nausea. You can consume it raw, as part of a salad, in juice, tea, or ginger water.
- Polyphenol-Rich Foods: Polyphenols are plant compounds that promote health in various ways, including managing blood pressure, cholesterol levels, inflammation, and oxidative stress. Regular consumption of polyphenol-rich foods like cocoa, dark chocolate, red wine, green tea, almonds, onions, blueberries, and broccoli supports the growth of healthy gut bacteria.
- Leafy Greens: Green leafy vegetables, such as spinach, fenugreek, dill, mustard greens, AMLA, and lettuce, are rich in prebiotics. Prebiotics are foods containing probiotics that increase the population of probiotics in the intestines. These vegetables can be consumed in various forms, including raw, cooked, in juice, or smoothies, and provide essential nutrients along with prebiotics for digestion.
- Whole Grains: Whole grains, such as millet, gram, and moong, are rich in soluble dietary fiber that supports intestinal bacteria growth. Soaking and sprouting them before consumption enhances their benefits.
- Protein: Protein-rich foods should be included in your diet as they contain amino acids used by gut bacteria to produce metabolites essential for gut health.
- Adequate Sleep: Good sleep is crucial for gut health, as insufficient sleep can negatively affect your digestive system. Ensure a dark and moderately cool sleeping environment for quality rest.
- Limit Caffeine: While coffee consumption can benefit the microbiome, excessive intake can lead to dehydration and other issues. Moderation is key.
- Regular Exercise: Engaging in daily exercise, including moderate exercise, yoga, and meditation, not only relieves body pain but also helps maintain gut health, promoting overall well-being.
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Disclaimer: This content provides general information and advice; it does not replace professional medical opinions. Always consult an expert or your doctor for specific information.