Remember what your mother did to relieve your pain and suffering when you were a child and fell ill with a bad gut. You were probably immediately put on a dahi-chawal (curd-rice mix) diet, served light moong khichri (soft-cooked rice and pulses with turmeric and salt to taste) for dinner, and told why apples and bananas are good for your gut health.
Grandma may have also passed the churan (Ayurvedic digestive remedy) from Dadaji’s medicine cabinet. Daddy advised you to stop eating fast food, especially at questionable establishments.
So there you have it. Your family has already taught you how to improve your digestion when your digestive system is malfunctioning.
Consume low-fructose fruits:
Low-fructose fruits are easier for your body to tolerate and reduce the risk of excessive gas and bloating. So, which fruits have a low sugar content? Grapefruit, apples, blackberries, strawberries, and raspberries are low in sugar, whereas mangoes, cherries, watermelon, bananas, and grapes are moderately high. In addition to being a good source of vitamin C and fibre.
Consume a lot of whole grains:
According to one study, people who ate at least three servings of whole grains per day were 20% less likely to die prematurely than those who ate less than one serving per day.
Raw salad vegetables/fruits and leafy greens:
Spinach, kale, and chard, as well as other green and leafy vegetables, are high in fibre. The vitamins C, K, and A, as well as folate, aid digestion, and the sugar in them, promotes the growth of ‘good’ bacteria in your gut, thus improving your gut’s microbiome. Each part of the gut has a specific function, and different colonies of microorganisms break down food into more digestible forms. Remember that when you eat, you are also feeding billions of gut bacteria, and your dietary choices influence which bacteria thrive and which die off. Prebiotic foods include fruits, vegetables, whole grains, nuts, and seeds, which feed our beneficial bacteria.
Consume probiotic foods:
Food-based probiotics, also known as ‘functional foods,’ increase the diversity of gut flora in the large intestine. When ingested, the live bacteria ‘compete’ with potentially pathogenic microbes in the gastrointestinal tract in an attempt to reduce their harmful effects. The good bacteria in the gut, among other things, reduce allergies and sensitivities, support the immune system, reduce inflammation, and improve nutrient absorption.