Gastroenterologist’s Advice: Eat Probiotic, Prebiotic and Fiber Diet to keep the stomach healthy

News India Live, Digital Desk: Gastroenterologist’s Advice: The health of the intestine depends on the delicate balance of the trillion bacteria. It is already well known that the balance of the intestine not only affects digestion, but also other essential functions such as immunity and mental health. Poor diet and lifestyle options can affect your entire health. This is why the intestine is considered to be the root cause of many health problems, including pimples to frequent infections. So if you see your immunity, mental health or skin health being affected repeatedly, take extra care of your intestine health with the right diet.

In an interview with HT lifestyle, Dr. Anukhalp Prakash, director of Gastroenterology at CK Birla, Gurugram, highlighted the important role of the diet in shaping a healthy intestine. This includes a healthy balance, a combination of probiotics, prebiotics and fiber.

1. Probiotic foods: Nurture good bacteria

These include living, friendly bacteria, which help to recreate the natural balance of the flora of the intestine.

• Curd (With living cultures): an excellent source of lactobacillus and bifidobacterium strains. Select different, low -fat varieties without sugar.
• Kefir: A fermented milk drink that has a higher amount of probiotics than yogurt.
• Kimchi and Saukrukrout: Ferred vegetables that also have high fiber and antioxidants.
• Miss and Tempeh: Ferred soy foods that are rich in probiotics and protein.
• Pickle (Ferved in salty water, not in vinegar): providing probiotics with crisp explosions of fiber.

2. Prebiotics Foods: Nourish your microbiom

Prebiotics are uncomfortable fibers that work for good bacteria.

• Banana (Especially light green): Rich in resistant starch that nourishes the flora of the intestine.
• Garlic, onion and leaks: They contain a high amount of prebiotic fiber called Inulin.
• Asparagus and Jerusalem Atichok: They contain high prebiotics which nourish bacteria favorable for the intestine.
• Oats and barley: Rich in beta-gluken, which nourishes good bacteria and enhances digestion.
• Apple: Pectin-dense, bacterial diversity promotes.

3. Fiber -rich vegetable foods: Keep your digestion well

The fiber maintains regular functioning of the bowel and prevents constipation, as well as helps in balanced intestine microbiome.

• leafy greens (Spinach, Kail): Provide insoluble fiber and antioxidants.
• Beans and legumes (Dal, gram): Good sources of soluble fiber and protein.
• Jamun (Blueberry, Raspberry): Rich in fiber and polyphenol and anti -inflammatory compounds.
• Whole grains (Brown rice, quinoa, millet): Help in the development of healthy bacteria.

4. Stomach friendly beverage: Hydrate with intention

• Water: Need to soften the stool and aid in the absorption of nutrients.
• Green Tea: It contains abundant polyphenols that act as prebiotics and suppress inflammation.
• Combucha: Mentioned tea filled with probiotics (select low sugar options).
• Bone broth: It contains more amino acids such as collagen and glutamine, which support the intestine layer.
• Herbal tea (Ginger, mint, fennel): Relieves swelling, gas and cramps.

Stomach

Good intestine health also means avoiding or banning the specific things that can damage microbiomes.

• artificial sweeteners (Such as sucrose, aspartem): can change the bacteria of the intestine and cause glucose intolerance.
• Highly processed foods: They contain less fiber, but excess substances are high that can interfere with intestinal bacteria.
• Very much sugar and sweet beverages: Promote bad bacteria and yeast in the intestine.
• Excessive alcohol: Deletes the layer of the intestine and disturbs the microorganism balance.
• Excessive red meat: Inflammation increases when eating regularly and changes in the bacteria of the intestine.
• Avoid taking antibiotics unnecessarily: They can eliminate good and bad bacteria.
• Do not exercise enough: Exercise promotes healthy digestion and intestine flora.
• Not taking good sleep and experienceing excessive stress: Both sleep disturbances and long -term stress can change the microbyota of the intestine.

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