Occasionally indulging in your favorite treats is not likely to give you a rumbly tummy but overindulging on a daily basis can spell trouble. Your diet should consist of stomach-friendly foods that can fight inflammation and restore the balance of the gut flora. Your gut contains microbes which help your body and brain function as they should and also affect your physiology. So getting a healthier stomach is incredibly important.
Gut microbes affect the way you stabilize blood sugar, respond to hormones, and store fat. Basically, your gut health determines the health of your body and brain. Here is how you can keep your gut healthy:
Table of Contents
1- Get Probiotics And Prebiotics:
You probably already know that probiotics are good gut bacteria. Prebiotics are the food for these good gut bacteria. Food sources of probiotics include fermented foods such as sauerkraut, tempeh, kimchi, miso kefir, and pickles; certain fruits, vegetables, and whole grains. The idea here is to create a healthy balance between all the microbes that exist in your gut. Prebiotics in this case are essentially food for these microbes while probiotics are the microbes themselves. You can use both of these to create a healthy balance in your stomach, making you healthier overall.
2- Eat More Fiber:
Fibrous food aid digestion and prevent constipation. The recommended daily amount is 30g of fiber every day. Brown rice, wholemeal bread, fruits, vegetables, beans, and oats are all good sources of fiber. If the intake of grains and cereal causes bloating in you, get your daily dose of fiber from fresh fruits and vegetables.
Fiber is the most important nutrient for gut health. Fiber feeds the good gut bacteria. Fiber also cleanses the system. Soluble fiber helps reduce LDL cholesterol and blood glucose levels. Insoluble fiber cleanses your digestive system.
3- Drink Fluids:
You must keep yourself hydrated as fluids help your body eliminate waste. Fiber works like a sponge and absorbs water. Therefore you need to keep yourself hydrated to avoid constipation. Liquids also help break down food as they travel through you, making digestion much easier. Water in particular is essential to the digestive process as the enzymes in your stomach need water to function. Drinking more fluids may also help you eat less and thus lose weight, bringing us to our next tip.
4- Reduce Fat Intake:
Fried, fatty foods such as burgers and chips are hard to digest and may cause heartburn and stomach pain. Cut back on fried foods to keep your gut healthy. Eat more fish and lean meat, drink skimmed milk, and grill your food instead of frying it.
5- Cut Back On Spicy Food:
Some people are sensitive to spicy foods and their stomach gets upset after the intake of spicy food. Spicy food is one of the most common causes of food based diarrhea as it can irritate the lining of the stomach or intestines, thus having a laxative-esque effect. When the effect is more intense it can also cause gastritis, which is a sign of a very unhealthy stomach. Culprits include the usual suspects like hot foods and even flavorful foods such as onion and garlic. So if you want a healthier stomach, stay away from the chilli. If however it is having a particularly extreme effect on your digestive system then make sure to contact a medical professional like a top stomach specialist in Karachi as soon as possible
6- Eat More Cruciferous Vegetables:
Cruciferous vegetables are highly nutritious. They are a good source of antioxidants that fight free radical damage. They also contain Sulforaphane, a chemical that fights harmful gut bacteria and helps prevent stomach ulcers. Our gut is constantly engaged in a process of repairing itself and these vegetables can go a long way when it comes to helping this process along. They also boost the guts immune system, thus keeping other illnesses from spreading. Some examples of cruciferous vegetables are broccoli, cauliflower, cabbage, and kale.
7- Enjoy Some Lean Protein:
Carb light protein doesn’t lead to digestion issues. A protien deficiency can lead to poor gut health which can then lead to your body not being able to properly absorb protein. In order to avoid this vicious cycle increase your intake of fish, eggs, leans cuts of beef, seafood, tempeh, tofu, and skinless poultry.
8- Avoid Coffee And Alchohol:
Caffinated beverages, alchohol and cigerettes can all interfere with your digestion, potentially seriously harming your stomach health. Caffeine can lead to an increase in stomach acid in your gut and also stimulates your digestive tract, upsetting the entire process. Alchohol on the other hand irritates your digestive system and can even cause gastritis in more extreme cases. It also leads to an increase in stomach acid and may cause stomach pain.
If you have digestive issues, you should consult a gastroenterologist. You can find and book an appointment with top Gastroenterologist in Islamabad, Karachi and Multan through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.