Intestinal health depends on the delicate balance of the ecosystem of trillion bacteria. It is already well known that the bowel balance affects not only digestion, but also other necessary functions, such as immunity and mental well -being. Poor nutrition and lifestyle choice can affect your entire health. That is why the intestine is considered as the root cause of many health problems: from acne breaks to frequent infections. So, if you determine your immunity, mental health and skin health, which often take hits, think about bowel health with the right diet.
In an interview with HT Lifestyle, D -R Anukalp Prokash, Director of Gastroenterology in CK Birla, Gurugram, emphasized the vital role of the diet in the formation of a healthy gut. It includes a healthy balance, combination of probiotics, preibiotics and fiber.
He said: “As a gastroenterologist, I often remind my patients that a healthy intestine is the basis of general health. The intestine lives trillions of bacteria that play a vital role in digestion, immunity, mood regulation and even heart health. What you eat and drink directly on your micro. Even mentality. ”
Dr. Asukalp Prakash shared detailed guidance by listing useful products and drinks, as well as bad habits that can hurt your bowel health:
Best Intestinal Healthy Products
1. Probiotics: Nourish Good Bacteria
These are high living, friendly bacteria that help restore the natural balance of the bowel.
- Yogurt (with live cultures): Excellent source of strains of Lactobacillus and Bifidobacterium. Choose a low -fat variety.
- Kefir: Fermented milk drink is higher in probiotics than yogurt.
- Kim and Sauer: Fermented vegetables that also have high fiber and antioxidants.
- Mis and Tempe: Fermented soy products that have high probiotics and protein.
- Salo) (Fermented brine, not vinegar): Provide the probiotics crunchy splash.
2. Prebyotic food: feed the microbial
Preibiotics are undigested fibers that serve as good bacteria.
- Banana (especially slightly green): A rich starch that nourishes the bowel flora.
- Garlic, onions and onions: High content of Inalin, the preibiotic fiber.
- Asparagus and Jerusalem artichokes: With a high content of preibiotics that feed on intestinal bacteria.
- Aut and barley: A rich beta-glucan, which nourishes good bacteria and enhances digestion.
- Apples: Pectin-dense, contributing to the variety of bacteria.
3. Vegetables high in fiber: Continue digestion
The fiber supports the regular bowel function and does not allow constipation, in addition to help a balanced bowel microbia.
- Leafy greens (spinach, cabbage): Provide insoluble fibers and antioxidants.
- Beans and legumes (lentils, chickpeas): good sources of soluble fiber and protein.
- Berries (Blueberries, raspberries): fiber and polyphenol with anti-inflammatory compounds.
- Solid grains (Brown rice, swan, millet): Maintain the growth of healthy bacteria.
4. Noble drinks: hydrate with intent
- Water: It is necessary to soften the chair and help in the absorption of nutrients.
- Green tea: Rich polyphenols that function as preibiotics and suppress inflammation.
- Kombucha: Fermented tea filled with probiotics (choose low sugar options).
- Bone broth: High in collagen and amino acids such as glutamine that support the bowel lining.
- Herbal teas (Ginger, mint, dill): ease bloating, gas and spasms.
Things that have deteriorated bowel health
Good bowel health is also to avoid or limit specific things that can harm the microbia.
- Artificial sweeteners (such as sucralose, aspartame): can change intestinal bacteria and cause glucose intolerance.
- Extremely processed products: Low on the fiber, but high on the dubbanic that can interfere with the bowel bacteria.
- Too much sugar and sweet drinks: Show bad bacteria and yeast in the gut.
- Too much alcohol: Destroy the bowel lining and distresses the microbial balance.
- Too much red meat: Associated with higher inflammation and changed intestinal bacteria when eating regularly.
- Avoid taking antibiotics unnecessarily: They can eliminate good and bad bacteria.
- Will not be able to practice: Exercise promotes healthy digestion and bowel flora.
- Not sleeping well and feels a lot of stress: Both sleep disorders and chronic stress can change the intestinal microbiota.
Also read: Gastroenterologist shares 5 juices he “drinks as a doctor for bowel and liver”: grenade to cranberry juice
Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.
