Many people in India today face problems related to gut health and want to add some good gut healthy foods which are budget friendly and can easily be accommodated to their diet .
They have to struggle with problems like bloating , dull skin , weight gain without realizing the root cause is poor gut health . The good news is , you don’t need fancy or overprice diet to manage these problems
There are many good budget friendly foods and diet chart which you can accommodate easily in your regular routine to get a healthy body with glowing skin .
There are bacteria and other microorganisms which live in your gut and help your digestive system to break down the food and called Gut microbiota after breaking down nutrients from food easily get absorbed by body .
These Gut microbiota are divided into two categories:
Good bacteria ( probiotics ): these help in digestion , nutrients absorption , boot’s immunity
Bad bacteria ( dysbiosis ) : these create imbalance which causes bloating ,constipation ,acidity and skin problems
To keep a healthy gut we need to treat these bacteria well to achieve our goal of good and healthy gut.
Your gut is like your second brain keeping a good gut health will always improve your health , skin wellness and overall health
Sings of poor of gut health :
. Bloating /gas
.Unexpected Weight gain or Weight loss
If you see these sign it’s like an alarm you need to recheck your diet and planned it according to achieve a good gut health .
These foods are Best Budget friendly Indian food you can add to your diet for good gut health :
.Curd / Dahi : contain live good bacteria boots immunity
.Buttermilk / Chass : help to break down food and reduce acidity
.Fermented foods ( idli / dosa )
.Banana :gentle to stomach and rich in good bacteria ( probiotics )
.Papaya : contain enzymes like papain that reduce bloating
.Apple : rich in pectin , supports good gut health
.Guava : high in water content and fibers very well for bowels movements
.Ghee in moderate amount : contain short chain fatty acid which support good bacteria
.Carrot :fiber rich
.Beetroot : natural compound helps to grow good bacteria
.Spinach ( palak) : contain good nutrient for gut
Foods to Avoid for good gut health :
As we say precaution is better than cure , that means that we need to add good food for gut health but it’s also important to avoid foods which destroys our gut health .
We need to avoid foods like junk foods , oily foods , foods which are prepared with poor hygiene , avoid drinking too much tea or coffee , avoid smoking , alcohol ,sugary drinks , packed cola , juices which have preservatives . Main focus should be on keep them all under control, if we do it in control we can enjoy and have a good healthy gut health with its benefits of weight loss , glowing skin , overall health and good lifestyle .
Lifestyle habits changes can also help us to boost and keep our gut health good and well
Sleep well : sleep is a very important factor keeping it under track is very important and it also play a major role in gut health our digestive system works well when we sleep well .
Eat on time : having your meals on time is also an important factor which directly effect your gut health and its well being .
Reduce stress : stress is a very big enemy of our life it’s like a dagger in our heart which slowly kill our health and mental wellness , stress play a very major role in all the problems which are faced by maximum people , always try to avoid it cause taking stress will never give you benefit it only slowly make your problems worst .
Exercise / walk : give your body a good exercise is our duty cause nothing gives you stress free life better than if you exercise regular . It’s play an important role to help you maintain your overall gut healthy .
According to Ayurveda digestive system is ruled by Agni , Ama , Tridosha balance , Ojas
Significance of gut health in Ayurveda :
These are key concepts of our Indian Ayurvedic context :-
Agni : it is defined by digestive fire which help in proper breakdown of food and assimilation of nutrients in food , elimination of toxins from body .
If we have strong Agni : proper digestion ,breakdown of food , nutrient will properly get to the body , proper elimination of toxin .
If we have weak Agni : weak digestion/ indigestion ,constipation , gas , accumulation of toxins (Ama) in body from undigested food .
Ama : it means toxins undigested food accumulated in body and I digestive system which lead to reduced immunity ,created inflammation in body , bad breath , fatigue , bloating , constipation , dull skin.
Tridosha balance : which is 3 component balancing Vata,Pitta,Kapha
Vata imbalance leads to constipation , bloating , intestinal movement problems
Pitta imbalance leads to acidity , burning sensation in chest or stomach , diarrhea
Kapha imblance leads to fatigue , lazynesss , feeling heavy , slow digestion
Ojas : it means vital vitamins and minerals which is a very important things which built a strong digestive system and healthy gut health , mental stability ,boots immunity .
Agni supporting foods —It includes ingredients like Ginger , Jeera/ Cumin , Saunf /fennel , Ajwain , Black pepper , Turmeric , Garlic , warm soups
Foods that weaken Agni : Cold drinks ,ice creams ,processed foods , Having late meals
According to Ayurveda having meal on time is also very important for a healthy gut life.
How good is Indian tradition food culture to gut health
Traditionally Indian food are very privileged with a well balanced for good gut health ,they have well balance of all the components needed to maintain a healthy well being but with time and western influence .it’s have become less heathy it a raising concern about the health problems and bad gut health .
If you stick to basic Indian foods like kichdi or satvik ahar it’s very beneficial in terms of Martian the gut health .
Significant of gut health in other cultures
According to Chinese significance
They define gut to Spleen and Stomach system , which they define as is responsible for transforming food and energy to blood . Is key for a healthy digestive system , strong immunity, stable mental health , ability to fight with diseases .
They called it Yin —Yang balance
Yin(Heat) — acidity , constipation , stomach ulcers
Yang (cold) — slow digestion ,diarrhea ,fatigue , laziness
They also believe in gut mind connection a healthy gut health leads to stable mind
Poor gut health leads to anxiety,confusions,demotivation
It also similar to Ayurvedic system
Main thing is balance and avoiding too much cold nature foods .
Western significance of Good gut health
Modern medicine says gut health depend on microbes present in gut and keeping balance and providing them supports is key to good gut healthy which further lea to good mind stability , weight loss, boots immunity, good skin health .
Immune system depends very much on gut health, 70% of body immune cells are placed in the gut ,
So healthy gut = strong immunity
Gut - brain also have connections, it’s called Brain —gut axis they communicate through each other with vagus nerve , hormones , neurotransmitter that why gut is called Second brain
There is hormone in body responsible feeling happy called serotonin which is 90% made in gut , other hormone like dopamine also produces their which make it’s related to Gut — sex connection .
Gut health related to good sex cycle
It basically means a good gut health is very much play a key role in person sexual feeling which is governed by testosterone. Good gut health boots Testosterone in body , is simple terms good gut health lead to good sex cycle , poor gut health will cause low testosterone level leave to demotivation also coz it also related to feel motivated like dopamine which is also related to good gut health and a healthy life .
.Wrapping It Up
Gut health plays a very key role in term of having a good and healthy life style , and it’s vary important to take care of it to live a healthy life and from simple changes we can attain a good health gut heath through are Indian authentic foods and it have numerous budget friendly option which we can easily add to diet and solve our problems of skin , weight loss or gain , common problems of bloating constipation and low immunity .
Thank You for reading . Stay healthy , stay inspired —Shivam speaks.
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