A healthy diet can prevent or treat gut problems. You can start by cutting down on fast food and nutrient-poor food, and Raman provides some other tips:
Fibre( Prebiotics)
“ Enough cannot be said about fibre,” Raman said. Fibre feeds the gut microbiome. Raman says we typically consume only half of what we require. Health Canada recommends that women eat 25 grams of fibre every day( for men, 38 grams). Try to eat high-fibre foods throughout the day such as lentils, oatmeal with berries, chia seeds, almonds, or apples with the skin on.
Another prebiotic is resistant starch. This carbohydrate resists digestion in the small intestine and travels to the colon, where it feeds beneficial gut microbes and provides other health benefits. One easy hack is to cook rice, potatoes, or beans and let them cool in the refrigerator overnight before eating them cold or reheated. Leftovers for the win!
Fermented Foods( Probiotics)
Yogurt, kimchi, sauerkraut, pickles, sourdough, some cheeses, and other foods contain beneficial live bacteria and yeasts that support gut health.
Eat the Rainbow
Cherries, figs, spinach, and squash are among the deeply coloured foods that include plenty of nutrients.
Eat Fish
“ Fish is very protective of the gut, especially fatty fish rich in omega-3 fatty acids,” Raman said. Good sources include fish such as salmon, mackerel, and sardines.
Drink Water
Fluid helps digestion. Raman recommends that for every kilogram that you weigh, you should drink 20 to 30 millilitres of fluid( not including tea or coffee), and more when it’ s hot out or you’ re exercising. At my weight, I should drink 1.5 to 2 litres of water per day.
Move
Raman says physical activity is critical, and she wishes we would all work on building muscle mass— even if that means just going for a walk.
Gut-Upsetting Foods
Some foods just don’ t sit well. You might react to artificial sweeteners, dairy, or fructose( found in some prepared foods and beverages). If this is the case, you might want to try avoiding white bread, white pasta, and white rice. Try eating less red meat and processed meats.
Finally, don’ t feel shy about asking questions. Raman says many people— even whole cultures— consider bodily functions to be a taboo subject, yet digestion greatly influences overall health.“ Family doctors can really help,” Raman said.
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