Guidelines for a healthy gut 

In these days of nutrition, health consciousness is a buzzword. Our gut harbors healthy bacteria, every day we live & every meal we eat will influence the gut microbial inside us, for better or for worse. 

Gut health is connected from heart health to immunity as our gut house is estimated to have a massive part around 80-90 % of our immune cells. 

From entry to exit (from mouth to colon) there are trillions of tiny creatures like fungi, bacteria, viruses & cells are there in our body. They are highly influenced by lifestyle. Poor lifestyle can damage & change the composition of gut health. 

Taking a pill provides temporary relief, whereas making lifestyle changes offers a lasting solution for maintaining good health.

Do's:

Diverse Diet: Consume a variety of fruits, vegetables, whole grains, lean protein & healthy fats to promote a diverse gut microbiome. 

Fiber intake: Include high-fiber foods like beans, legumes, whole grains & fruits to support healthy digestion & feed beneficial gut bacteria.

Prebiotic: Incorporate foods rich in natural probiotics, such as curd, yogurt, buttermilk, homemade pickles, kefir, sauerkraut, kimchi & kombucha to promote a balanced gut flora. 

Prebiotic: Eat prebiotic-rich foods like garlic, onion, asparagus, banana & whole grains to nourish beneficial bacteria. 

Regular meals: Stick to standard meal times to establish a consistent digestive rhythm & ease the digestive process. 

Stress Management: Practice stress-reduction techniques like meditation, yoga & deep breathing as stress can interfere with gut health.

Adequate sleep: Prioritize quality sleep to support overall health, including gut functioning. Maintain regular sleep timings for better for the same.

Stay Hydrated: Drink enough water to maintain optimal digestion & help the gut move waste efficiently

Chew Thoroughly: Chew food properly to aid in the breakdown of nutrients & to ease the digestive process. 

Mindful Eating: Eat slowly, savoring each bite, & avoid distractions to improve digestion & nutrient absorption.

Maintain Hygiene: Clean hands, and clean food in clean vessels are a prerequisite for a healthy gut.

Don’ts:

Excessive sugar: Avoid excessive sugary foods & drinks, as they can negatively impact gut bacteria health. 

Processed Foods: Minimize consumption of highly processed foods that are low in nutrients & often contain additives harmful to gut health.

Artificial Sweeteners: Limit consumption of artificial Sweeteners, as they may alter gut bacteria composition.

Antibiotics Overuse: Use antibiotics only when prescribed by a professional as overuse can disrupt the balance of healthy gut bacteria.

Excessive Alcohol: Consume alcohol occasionally, as excessive drinking can damage the gut lining & disrupt the microbiome. 

Smoking: Quit or reduce smoking, as it can negatively affect gut health & contribute to gastrointestinal issues. 

Irregular Eating Habits: Avoid irregular meal patterns & excessive snacking, which can disturb the secretion of digestive juices & enzymes & will affect the digestive process.

Limit outside food: Outside food can lead to hygiene concerns, inconsistent dining experiences & potential allergen-related risks.

Remember one size does not fit all, individual responses to dietary & lifestyle changes vary. It's a good idea to consult a healthcare professional, especially if you have specific gut health concerns or conditions.

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