Foods for gut health– So while I was going through the latest headlines I came across the major headline which was like, we recently experienced a major hike in the Covid cases worldwide. I was completely shocked. What is happening? When will this wave come to an end? Every day we get to hear that no matter even if the vaccine has arrived it is recommended that you should carry along your masks and sanitizers everywhere. Wait for your turn for the vaccination and when it comes please get it done at the earliest and even after vaccination you are not supposed to believe that you are completely safe. Taking care of yourself doesn’t only include carrying masks and sanitizers but also taking care of your inner health. It is necessary that you need to be healthy inside and out. This reminds me of my article regarding gut health.
I have already covered a lot about Importance of Gut Health. How to Improve Gut Health in previous article. Today in this article I’ll be discussing the remaining part of my earlier article. That is FOOD PRODUCTS THAT ARE GOOD AND BAD FOR GUT HEALTH. Now you might be thinking that why am I paying so much attention to gut health. Although I wrote an entire article about it still I would like to brief a bit about it again. There is a complex colony of organisms that reside inside our gut and they can affect almost every aspect of our health. Day after day researchers are beginning to understand the far-reaching effects of the gut microbiome on our health. It is said when the balance of different kinds of bacteria is not right then certain organisms can grow out of control, impacting fungal and other infections. I would even like to mention the areas where gut health can affect adversely.
- Mental health, including depression and anxiety
- Obesity, diabetes, and metabolic syndrome
- Liver health
FOOD PRODUCTS THAT ARE BAD FOR GUT HEALTH
Now that we know brief information about gut health let’s now move towards our section which deals with food products bad for Gut health. So here is a list of food products that are bad for our gut health.
The food products that we get from animals like meat, dairy, and eggs are normally the products that give us many health benefits. These food products are rich in proteins and nutrients such as choline. However, people who consume a lot of protein may suffer harmful changes in the gut microbiome. According to some researches, such people have higher risks of getting inflammatory bowel disease (IBD), a chronic condition that may reflect poor gut health.
Also according to research conducted in 2019, red meat may be unhelpful as it raises levels of trimethylamine N-oxide (TMAO). This TMAO can cause higher risks of heart attack and strokes.
2.HIGH FODMAP FOODS
FODMAP stands for :
These food products are generally good for us but if we consume them in an excess amount then it may cause issues. Major issues like gastrointestinal problems in people with bowel issues, such as irritable bowel syndrome (IBS). Below is the list of some high FODMAP foods.
- Processed food products that contain high fructose corn syrup, sorbitol, and other artificial sweeteners
- Fruit juices
- Agave, honey, and many other sweeteners
- Condiments, such as jam, relish, and hummus.
- Many food products are high in nutritional levels but are also high in FODMAP foods. These foods are figs, apricots, and avocados.
3. FOODS THAT CONTAIN ANTIBIOTICS
As we all know the food products that we get from farmers are often treated with antibiotics. In broader words, farmers treat animals with antibiotics to reduce the risk of serious infections. Although the use of antibiotics remains controversial, they are still being used and affecting us widely. Excess exposure to antibiotics can be very harmful. This is so because antibiotics do not just kill bad bacteria but also kill the good ones in our gut.
4. FRIED FOOD PRODUCTS
There are no second thoughts about the fact that fried foods are harder for our body to digest. It is said that people often cook their food products in oils that are rich in saturated and Trans fat. These oils can irritate your stomach, causing diarrhea, gas, and stomach pain. Also if you reduce the number of fried food products in your diet it will reduce the risk of liver diseases. Hence fried foods should be a big no-no.
FOOD PRODUCTS THAT ARE GOOD FOR OUR GUT HEALTH
Below is the list of some food products that are good for our gut health. Apart from the ones that are mentioned in my list, there are many other food products too. The comment section is always open for you people so that you can help us increase our prior knowledge and also help our readers to know more about it.
1. APPLE CIDER VINEGAR
Apple cider vinegar is termed in very high notes and is even called a wellness jack-of-all-trades. This is so because it helps our body in creating hydrochloride acid which further helps your stomach in digesting fats, carbohydrates, proteins, and so on. It also aids weight loss and helps to relieve acid reflux and irritable bowel syndrome (IBS).
2. DAIRY OR LACTOSE-FREE YOGURT
The yogurts that are dairy-free and are made from products like almond, soy, or rice milk are much easier for people to digest. According to some recent studies it is proven that these dairy or lactose-free yogurt contain gut-loving live active cultures such as S.Thermophilus, L. Bulgaricus, L.Acidophilus, and Bifidobacteria.
3. FERMENTED COFFEE
Coffee is the only product that has an equal amount of supporters and opposition. This is so because no matter how good it might be, but coffee can often cause digestive issues. So the solution, in this case, is fermented coffee. When coffee becomes fermented the bitter heart-burning notes are removed from it. Hence prefer fermented coffee over a simple one. How to make fermented coffee?
There was research conducted and was later published in The Journal Of Nutrition. According to that research, a mango a day could improve your gut health and also provide benefits like reduced belly fat, controlled blood sugar. This is very happy news for all of us mango lovers. Moreover, the season of mangoes is back so guys go and get yourself a good amount of it.
Garlic is known as one of the best prebiotic and for better results, it’s suggested that you should eat it raw. I know you might be thinking how can we eat garlic raw. But good health is a must and for that, we have to break our barriers. It is highly suggested that we should consume food rich in prebiotic because they foster healthy bacteria in our gut.
6. COCONUT OIL
This is a medium fatty acid product that is antiviral, antimicrobial, antibacterial, and antifungal. It consists of fatty acids like lauric and caprylic acids. These acids are very helpful in killing harmful bacteria and yeast while restoring stomach acidity levels.
Chocolates are food products that are a kind of love for every person alive. Apart from being delicious, it is also a food product that helps in fixing our prebiotic and probiotics levels. According to research conducted on Chocolates, it is believed that it contains 10 billion active bacterial cells to support a healthy and thriving gut microbiome. Moreover the yacon root for prebiotic fiber to nourish existing gut microbes.
Onion is a food product that is rich in probiotics and hence fosters the growth of good bacteria in our gut.
9. HIGH FIBER FOODS
Foods like green peas, lentils, black and lima beans, almonds, raspberries, and apples are rich in Fiber. It is a fact that foods that are rich in Fiber are responsible for helping make food move efficiently through the body. It also helps in preventing constipation, hemorrhoids, and digestive diseases. Read more about Fiber Rich Foods.
Concludingly I would like to say in these difficult times it is very necessary to keep your inner health strong. Try to consume more and more food products that foster the good bacteria in your gut rather than the ones which can make you sick and prone to further diseases