Gut Health 101: Foods, Habits, and Supplements That Help

Hello Ziddis! Do you know your gut is the biggest part of your health journey? Gut feeling is very literally what your body wants to communicate to you. It is more than just a digestive powerhouse. It is the command centre for your immunity, mood and metabolism. When your gut is happy and healthy, it can also make your body feel great. But when it does not feel great, that will show in your body, mind and skin, including your energy levels, immune system and how your body absorbs nutrients. Let us understand how our gut health habits can help us be the best version of ourselves.

Gut Health Habits

To understand how to keep your gut healthy, we need to understand some daily habits that lay the foundation for a healthy gut. Here is what you need to do:

• Stay hydrated: Water helps move food through the digestive system and supports the lining of our intestines.
• Quality sleep: When you sleep well, it will nurture your gut bacteria. Getting 7 to 9 hours of sleep at night will help you support your gut health.
• Manage your stress levels: Stress can mess up your gut health by disrupting your gut microbiome and increasing inflammation. Yoga, walking and breathing exercises can calm you down.
• Chew your food properly: This helps you digest your food well and avoids burdening your gut or lead to bloating.
• Be consistent with your meal: When you eat and how you eat are important for healthy digestion and nutrient absorption

Gut Health Diet Plan

If you want to keep your gut healthy and happy, you must have a gut-friendly diet. It is not about just restrictions, it is about balance. Your gut bacteria thrive when you fuel them with the right food and nutrients. Here is what you need in your gut health diet plan:

• Fibre-rich foods like whole grains, fruits, legumes and vegetables feed the good bacteria and make them perform their function well.
• Healthy fats like avocados, nuts, olive oil and ghee help you regulate inflammation in your gut and protect it.
• Lean proteins like chicken, fish, tofu, eggs and sometimes some healthy dairy like curd and yoghurt are essential for repairing the gut lining and supporting your immune system.
• Prebiotics are fibres that act as fuel for probiotics, aka good bacteria. Foods like garlic, onion, bananas and oats are great for that.
• Reduce ultra-processed foods and added sugars because they can feed the harmful bacteria and contribute to gut imbalance.

Fermented Foods for Gut Health

Fermented foods are amazing allies for your digestive system, and they can naturally contain probiotics that help populate your gut with beneficial bacteria. Here are some fermented foods to add to your diet plan:

• Yoghurt: Either one with live active cultures, Greek yoghurt or just simple unsweetened yoghurt is a great addition to your meals as a side.
• Curd: It is soothing and probiotic-rich, which is a staple in Indian homes.
• Idlis and dosas: The batter for dosa and idlis is naturally fermented and provides gut-friendly cultures.
• Kombucha: It is a fermented tea that is tangy and effervescent, though it should be consumed in moderation because it has a lot of sugars added in its preparation.
• Kimchi and sauerkraut: It is a spicy or sour side which is fermented veggies. It packs a probiotic punch.
• Moringa or spirulina: This superfood is great for extra antioxidant support.

Aim for at least one of these options in your daily food intake to keep your gut flora thriving.

Gut Health Smoothies

Smoothies are a tasty way to help your gut with the nourishment it needs. They are great for busy mornings and post-workout recovery sessions. Let us help you out with some gut-friendly smoothie base ideas

• Greek yoghurt for protein and probiotics
• Curd is easy to get and budget-friendly.
• Banana for prebiotic fibres
• Oats to support regular bowel movements
• Spinach or kale for fibre and antioxidants
• Chia or flaxseeds for omega-3s and gut-healing mucilage

Tip: You can add some creatine to make it a good pre- or post-workout meal.

Signs of a Bad Gut Health

You can see signs without any tests, too, to understand if your gut health is wobbly. Here’s what to check for:

• Frequent fatigue
• Lethargy
• Brittle hair and nails
• Face skin breakouts and acne
• Sugar cravings and frequent hunger
• Bad digestion
• Frequent stomach aches
• Falling sick often

Read Also: How Does Your Gut Health Impact Your Muscle Strength?

Takeaway

A happy gut is healthier. Small habits like staying hydrated, adding electrolytes to your drinks, having fermented or fibrous foods and sipping on gut-friendly drinks and smoothies. Take care of your sleep cycle, food habits and mental health for good gut health, and a good gut will always protect you. Here’s to healing your gut, one delicious meal and mindful habit at a time.