You are always in low energy and have zero interest in doing things… It’s an everyday story and you want to take a break! There is a secret to feeling better- physically and emotionally – check your gut health!
The human gut generally hosts a dynamic community of fungi, bacteria, and other microorganisms in trillions. These are the gut microbiome that requires care, balance, and maintenance.
Just like a garden requires proper nourishment to the soil for better growth of the plants, gut microbiome requires right feed to enhance your immunity and stabilizing hormones. Your digestive system is greatly influenced by the microbiome of your gut. If you deprive it or filling it with empty calories, harmful bacteria can be increased, overshadowing the beneficial ones and make you feel lazy.
But here is the deal- you can enhance your gut health without making drastic changes to the diet! You don’t even need expensive health supplements to restore your gut health. It requires consistency and effort; regardless if you are not doing with perfection.
Here is the simple beginner’s plan to keep your gut in good health –
- Pre-biotics are the first love of the gut – Fiber acts like the fertilizer in the garden. Human body is designed in a way that fiber travels throughout the large intestine and deep cleanses the digestive tract. This is how the good bacteria grow and multiply.
Beginner goal: You don’t need to stress about the exact quantity. Just have one or two fiber-rich fruits a day.
Simple Ways to Start –
- Add muskmelon seeds to your oatmeal breakfast.
- Roast flaxseeds and grind them to refrigerate. Use this powder in your curd.
- Avoid bakery products like breads.
- Include fruits with skin.
- A small portion of salad will always help your gut.
- Probiotics – the seeds to grow microbiome
Probiotics are the good bugs that contain live, beneficial bacteria that help enhance your gut with healthy microbes. While you can get them from supplements, the best is to try out the real food. Your consistent efforts can give you a functioning gut.
Starting Point: Try to add single serving of probiotic-containing food into your daily life.
Simple Ways to Start:
- Yogurt – plain, unsweetened yogurt ready to meet your needs; add your natural sweeteners.
- Pickle – pickles are a great addition to your meal as these can work as probiotics.
- ‘Start Eating the Rainbow’ for Variety– This is not just a catch phrase; it is the single best takeaway in our minds for gut health. Various plant compounds or polyphenols create the different colors of fruits and vegetables.
Polyphenols are antioxidants and also serve as food for the beneficial gut bacteria (prebiotics). Eating different types of plants leads to a more grown/ diverse microbiome. The goal here is to get as many different kinds of plant foods as possible in a given week.
The Beginner’s Goal: When you sit down for a meal, look at your plate. Can you add even one or two more colors?
Simple Ways to Begin:
- Spinach scrambled egg breakfast is a good start.
- Oatmeal breakfast garnished with some raisins and walnuts.
- Chickpea hummus dip
- Sweet potato is rich in antioxidants and fiber; include it in your routine.
- Polyphenols will enhance gut health- olive oil is the best source.
The good fiber content absorbs water, aiding constipation by softening stool. Dehydration can result in bloating and constipation.
The Beginner’s Goal: Keep your body well-hydrated.
To begin your gut-friendly journey, simply select a single behavior modification from this list. Maybe this week you’re focusing on just adding probiotic-rich yogurt to your breakfast. Once yogurt feels like a habit, take on the next behavior. Please trust the process, be persistent, and your gut will absolutely thank you! Yoga and meditation can definitely enhance the function of your gut by eliminating the stress from the body system. To enroll in yoga and meditation sessions, connect with us today! We are offering online and offline sessions to every age group.
