The colon, a vital part of the intestine, requires an ideal pH range of 6.7-6.9 to cultivate beneficial gut bacteria.
Foods that promote gut health (Image: Canva)2/11 Whole grains: These are rich in fibres, antioxidants, and micronutrients, have been part of human diets for millennia.
Including whole grains in your daily diet can improve gut health, says Bangalore based nutritionist Rakhi Sharma.
These proteins are high in nutrients and low in fat, preventing intestinal contractions that can harm gut health.
Regular consumption of yogurt can improve gut health and boost the immune system.
1/11 A balanced environment is crucial for the healthy growth of gut bacteria, or microflora. The composition of these bacteria significantly affects intestinal health. The colon, a vital part of the intestine, requires an ideal pH range of 6.7-6.9 to cultivate beneficial gut bacteria. This microflora is essential for normal digestion and enhancing immunity. Therefore, the foods we consume directly affect the balance of our gut flora.
Foods that promote gut health (Image: Canva)
2/11 Whole grains: These are rich in fibres, antioxidants, and micronutrients, have been part of human diets for millennia. They act as prebiotics, nourishing good intestinal bacteria and preventing constipation by softening the stool. Including whole grains in your daily diet can improve gut health, says Bangalore based nutritionist Rakhi Sharma. (Image: Canva).
3/11 Green leafy vegetables: Vegetables like spinach, broccoli, and kale are packed with dietary fibres, vitamins, minerals, and iron, says Sharma. These nutrients enhance gut function and overall health. Regular consumption of green leafy vegetables can significantly boost your digestive system. (Image: Canva).
4/11 Lean proteins: Chicken or white-fleshed fish are beneficial for individuals with irritable bowel syndrome (IBS) or gut sensitivity. These proteins are high in nutrients and low in fat, preventing intestinal contractions that can harm gut health. (Image: Canva)
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5/11 Low-sugar fruits: Reducing sugar intake is essential for maintaining a healthy gut. Fruits with lower sugar levels, such as berries and kiwi, are less likely to cause bloating or gas and help maintain balanced gut flora (Image: Canva).
6/11 Hydration: Water is vital for digestion and overall health. It enhances nutrient absorption and helps eliminate waste and toxins from the body. Drinking plenty of water daily aids in cleaning the intestine and supporting the entire digestive system.
Probiotic and Prebiotic Foods (Image: Canva)
7/11 Yoghurt: It is a rich source of probiotics, beneficial bacteria that support digestion, says Sharma. Regular consumption of yogurt can improve gut health and boost the immune system. (Image: Canva).
8/11 Chia seeds: These are packed with dietary fibres that act as prebiotics. They support the growth of good bacteria in the intestine and help alleviate constipation. (Image: Canva).
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9/11 Almonds: These are rich in vitamin E, fatty acids, and fibres. A handful of almonds daily can enhance gut health and provide essential nutrients. (Image: Canva).
10/11 Olive oil: Olive oil is rich in fatty acids and polyphenols that reduce gut inflammation and maintain bacterial balance. It can be used in salads or cooking for its health benefits. (Image: Canva).
