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Keep Your Gut Healthy & Diseases Away By Eating These 5 Foods

posted on 8/18/2016 Facebook Facebook

Your gut microbiome has a great influence on your health. An unhealthy gut is a doorway to several problem including allergies, obesity, irritable bowel syndrome, autoimmune conditions and even your mental health. "Gut bacteria are mind-altering microorganisms," quote many health professionals as well as researchers while asserting the old adage of ‘you are what you eat’.

Your gut bugs not just aid in the process of digestion but also play a quintessential role in synthesis of certain vitamins, fend off intruders and also protect against certain types of cancers. However, our altered diet and eating choices often jeopardize our microbiota and hence puts us at an increased risk of several health issues.

According to experts, the more diverse your gut flora, the better you will fare in the long run. So if you’re looking to keep your stomach healthy, soothed and lean you just have to make the right food choices. Start with these five everyday foods to get your natural flora kicking.

1. Artichokes
Loaded with inulin, an insoluble fiber, artichokes make for potent prebiotics. Inulin ferments in the colon to give rise to healthy micro flora. If you’re not an artichoke fan then feast on other prebiotics like bananas, onions and asparagus.

2. Kombucha
An ancient nourishing tonic, this bubbly drink has been used for centuries to boost immunity. Kombucha is a fermented tea preparation, mild tart and effervescent in nature and contains a myriad of healthy bacteria which are known to promote gut health.

3. Cruciferous vegetables
Kale, broccoli, cauliflower, and cabbage, you name it— all these veggies are teamed up with sulfur containing compounds called as glucosinolates. These compounds upon breaking down are known to release substances that fight against inflammation as well as protect against stomach cancers.

4. Berries
Blueberries, cranberries and raspberries are all rich in phenols which are known to protect the healthy gut bacteria while fending off other stomach bugs causing infections. Again these berries are also known for their antioxidant properties which also keep you immune system happy and healthy.

5. Potato Starch
While the word starch may sound all sorts of alarms for all you weight watchers out there, resistant starch in potatoes is actually a powerful force for gut health. A unique type of prebiotic, resistant starch fuels the production of butyrate which strengthens your colonic cells while also empowering your immune system to fight inflammation.

References:
1. Del Chierico F, Vernocchi P, Dallapiccola B, Putignani L. Mediterranean diet and health: food effects on gut microbiota and disease control. Int J Mol Sci. 2014 Jul 1;15(7):11678-99. doi: 10.3390/ijms150711678. Review. PubMed PMID: 24987952; PubMed Central PMCID: PMC4139807.

2. Lee YK. Effects of diet on gut microbiota profile and the implications for health and disease. Biosci Microbiota Food Health. 2013;32(1):1-12. doi: 10.12938/bmfh.32.1. Epub 2013 Jan 31. Review. PubMed PMID: 24936357; PubMed Central PMCID: PMC4034294.

3. Sabater-Molina M, Larqué E, Torrella F, Zamora S. Dietary fructooligosaccharides and potential benefits on health. J Physiol Biochem. 2009 Sep;65(3):315-28. doi: 10.1007/BF03180584. Review. PubMed PMID: 20119826.

4. Li F, Hullar MA, Schwarz Y, Lampe JW. Human gut bacterial communities are altered by addition of cruciferous vegetables to a controlled fruit- and vegetable-free diet. J Nutr. 2009 Sep;139(9):1685-91. doi: 10.3945/jn.109.108191. Epub 2009 Jul 29. PubMed PMID: 19640972; PubMed Central PMCID: PMC2728691.

5. Birt DF, Boylston T, Hendrich S, Jane JL, Hollis J, Li L, McClelland J, Moore S, Phillips GJ, Rowling M, Schalinske K, Scott MP, Whitley EM. Resistant starch: promise for improving human health. Adv Nutr. 2013 Nov 6;4(6):587-601. doi: 10.3945/an.113.004325. eCollection 2013 Nov. Review. PubMed PMID: 24228189; PubMed Central PMCID: PMC3823506.

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