By Dr Devine 
Medically verified by Dr. Mian Farhan Haider MS. RD.
Gut Health: Why It’s the Foundation of Overall Wellness
If you want to improve your digestion, then taking care of your gut health every day will not only enhance your digestion but also is very important for immunity, good mood and energy. A thriving gut microbiome helps in good absorption of nutrients and the ability to fight against inflammation. If the gut microbiome becomes imbalanced, your symptoms of bloating, nausea and weakness may appear. Doctors often recommend many good nutritional strategies that can improve the balance of gut health through natural foods. So, we are going to discuss some things in this article.
Prebiotics and Probiotics: Feeding and Rebuilding Gut Health
Everyone knows about Prebiotics and Probiotics; they are an excellent duo which play a very important role in keeping gut health at its optimum working level. Pre-biotics which are available in fiber rich foods like garlic, banana and oats, provide fuel to gut bacteria and you know that a good fuel has good benefits. The same probiotics as yogurt, kimchi and kefir are helpful in improving gut beneficial bacteria in symbiosis this helps in good and improved digestion.
According to Harvard Health, if both pre and pro biotics are consumed daily then digestive problems can be reduced and long-term gut health can be expected.
Gut Health and IBS: The Food Connection
IBS (Irritable Bowel Syndrome) and gut health have a deep relation. Common symptoms of IBS like gas, constipation and abdominal cramps are many such problems for patients. But the good thing is that if we make dietary modifications then these symptoms can be reduced or eliminated completely.
Here is a Dietitian tip for that:
Include foods like bone broth and chia seeds so that inflammation is dealt with naturally and bowel movements are regularized as well.
A study published by NIH (National Institutes of Health) in 2017 proved that IBS symptoms can be overcome by the use of probiotics because probiotics significantly improve the gut barrier functions and the diversity of bacteria.
Wheat Flour Gut Health Warning: Why Doctors Recommend Alternatives
Gut health problems have become quite common especially in South Asian countries like India and Pakistan and these numbers are increasing in USA and UK as well. The most common of these is use of refined wheat flour, which is often available in our bakery items, white bread and ready-to-eat foods. Studies have shown that refined wheat can irritate gut line because it causes acidic effects and due to gluten as its also available in these food items. So, it can cause microbiome imbalance in sensitive individuals and also trigger symptoms of IBS. According to WebMD, non-celiac gluten can trigger digestive issues.
As a dietitian or Food Doctor I would recommend using Alternatives like oats, Almond flour and barley flour, even if you mix them all you can use them as a perfect nutritional blend. This will support your gut as well as digestion.
Top Foods for Gut Health: What to Eat More Of
According to my studies and knowledge, top foods which can be the lifeline of gut health, should have special qualities like wholesomeness, fiber enrichment, natural availability and fermented bacteria. such special qualities are found only in
- leafy greens
- legumes
- kombucha
These can reduce gut inflammation and play a role in balancing the microbiome. These foods not only improve digestion but also improve your immune system and play a major role in improving mental health. If you make these a part of your routine, then I can promise of your gut health and digestive wellness.
Maintaining Gut Health Naturally: A Long-Term Investment
Maintaining gut health naturally means being consistent and adding foods to your routine that improve and diversify the healthy ecosystem in your gut. If you want a focus on your gut health, you will need to avoid processed foods, foods containing high sugar content such as soda and drinks, instead add Whole Foods, and plant-based options (Mediterranean diet) to your diet. Even small, good changes will be beneficial for your long-term health. If you know when and how much you feed your gut, these choices can provide many benefits to your entire body.
Take Action: Book a Consultation and Read More
If you too have any digestive issue like IBS, Constipation or want to control your digestive health, you can book appointment with Pakistan’s Best dietitian available, so that you can get personalized guidance. For deep and more understanding of plant-based diet option and liver health explore our post on the Mediterranean diet and liver health.