Gut matters

It not only impacts physical health but also plays an important part in one’s mental wellbeing

The last two years have has brought a lot of prominence to one’s gut health. A healthy gut keeps the body healthy. We have more than 100,000 billion microbes in our intestine. Gut microbiota, which are microorganisms including bacteria, archaea and fungi that live in the digestive tracts of humans, animals and insects, helps in maintaining our immunity. Additionally, it helps in digestion and the absorption of nutrients, vitamin production and decreases inflammation.

FOOD FIX

Some foods that can improve gut health are yogurt, buttermilk, almonds, berries, citrus fruits and bananas. Curd, cheese, rice overnight fermented, pickle (in brine), raw unpasteurised apple cider vinegar with mother (the somewhat murky collection of cellulose and acetic acid bacteria in the vinegar), sauerkraut (fermented cabbage), kimchi, tempeh, etc. are all sources of good bacteria — lactobacillus.

Additionally, garlic, onion, barley, oats, banana, flaxseed, whole grains with bran, etc. are ideal choices for fibres to feed the gut bacteria. Foods such as cooled plantains (green banana), rice and potatoes convert to resistant starch, which also feeds the good bacteria. Green tea, turmeric, omega 3 rich oily fish like sardines, mackerel to chia seeds have powerful properties to maintain the integrity of the gut lining.

Do remember to space your fibre-rich foods adequately in all meals as they contribute to flatus. Consume plenty of water alongside to prevent constipation. Similarly, consuming fermented foods can cause some gas or bloating. Start with small portions, preferably in the daytime to ease digestion when one is more active.

— Geetha G H, registered dietitian, sports nutritionist (International

Olympic Committee) and certified diabetes educator