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Maintaining gut health goes beyond preventing digestive problems. Improving the health of your gut is essential for maintaining the health of body systems and supporting and regulating physiological functions, although it can also reduce gastrointestinal problems.
Simply put, food is broken down by your intestines, sometimes referred to as your gastrointestinal system, and then essential nutrients are transported throughout your body. Your immune system, endocrine system, and cardiovascular system are all affected by the health of your gut, which is also important for fighting off infectious agents. Dr. Anurag Shetty, Consultant-Gastroenterology, KMC Hospital, Mangalore shares a comprehensive guide to proper digestive health. Read here.
High fiber diet
It is important to have enough fiber in your diet. The recommended dietary allowance of fiber is 30 grams. Eat fiber-rich foods like vegetables, fruits, nuts, brown rice, oats, barley, etc. Avoid refined flour, processed foods and red meat. Foods rich in fiber help prevent constipation. Fiber-rich foods also protect against diabetes and cholesterol. It is helpful in controlling your weight as it causes fullness in the stomach and you tend to eat less.
Drink plenty of fluids
Drinking enough fluids is important to prevent constipation. Also, it is important for flushing out toxins from the body. Liquids include not only water but also fruits, vegetables etc. which we consume every day.
Cut down on caffeinated/fizzy drinks
Try to avoid caffeinated beverages such as tea, coffee, colas and energy drinks. They are known to cause heartburn and abdominal pain. Avoid fizzy drinks that can cause bloating and heartburn. Limit your coffee or tea to less than 1 or 2 drinks per day.
Reduce fatty/spicy foods
Fatty foods are known to cause heartburn and stomach pain. It is known to overwork the digestive system. Avoid fatty foods like ghee, cheese, fried foods. Eat grilled food instead of fried food. Choose skimmed milk, lean meat and fish. Be sure to get an adequate dose of omega fats found in foods like fish and nuts. Avoid spicy food which can cause stomach pain, heartburn, diarrhea etc.
Include prebiotics/probiotics in the diet
Prebiotics are foods that increase good bacteria in the gut. Probiotics are foods rich in good bacteria. Foods like curd, butter milk etc. A good natural source of probiotics. Be sure to include them in your diet.
Avoid smoking/alcohol
Smoking is known to cause bowel cancer, ulcers and heartburn. It is wise to avoid it altogether. Alcohol is also known to cause liver/pancreatic disease, heartburn, diarrhea etc. Avoid as much as possible.
Keep it clean
It is important to maintain personal hygiene before eating or cooking. Wash your hands before eating or cooking. Avoid eating preserved food, cold and stale food. It is better to eat hot and freshly prepared food. Failure to maintain a healthy diet can lead to digestive tract infections such as food poisoning.
Regular exercise
Regular exercise is important to keep your bowels moving, improve digestion and prevent constipation. It also reduces stress which can aggravate digestive problems. Exercise is also known to reduce bloating.
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