Healthy Gut Diet Plan: Foods And Habits To Improve Digestion Naturally

Are you wondering what a healthy gut diet plan is that improves overall gut health? If yes, then first let’s understand what the gut means and how it works. Well, the gut includes the mouth, esophagus, small and large intestine. Here, a healthy gut means whether the body breaks down the food, absorbs nutrients, eliminates waste, and communicates with the brain and natural immunity. 

It refers to the overall well-being and proper functioning of the digestive system, especially the gastrointestinal tract. But bad lifestyles and certain foods lead to an unhealthy digestive system, leading to bloating, gas, and other issues. Let’s explore this article to know what foods and habits you must incorporate to improve digestion naturally.

Key Foods For A Healthy Gut Diet Plan

A healthy diet plan depends on the right intakes of fibre, nutrients, and the balance of good bacteria. The foods for a healthy gut refer to those foods which:

• Support good digestion
• Nourish gut bacteria
• Helps to balance the gut microbiome
• Reduces problems like bloating, constipation, and other digestive problems

These are some top science-based foods that support digestion, feed the beneficial gut bacteria, and keep the digestive system moving smoothly.

1. Fibre Foods

Fiber foods are plant-based foods rich in dietary fiber, a type of carbohydrate that the body can’t digest.

• Fruits (Apples, Bananas, & Berries)
• Vegetables (Broccoli, Carrots, & Leafy Greens)
• Legumes (Lentils And Beans)

2. Prebiotic Foods

Prebiotic foods are non-digestible food particles that nourish the beneficial microorganisms in the gut and promote health. 

• Garlic
• Onion
• Leeks
• Asparagus
• Bananas
• Jerusalem artichokes, etc.

3. Polyphenol-rich Foods

These are natural compounds found in a wide variety of plant-based foods and beverages that act as antioxidants, helping to protect the cells from damage.

• Berries
• Green Tea
• Chocolates,
• Red Grapes

4. Healthy Fats

Healthy fats primarily consist of saturated fats, which are in liquid form at room temperature and are beneficial for health.

• Omega-3s From Fatty Fishes or Sea Buckthorn
• Flaxseeds
• Chia Seeds
• Olive Oil

Core Principles Of Healthy Gut And Overall Well-Being

A healthy gut plays an important role in the overall health of the human body. It affects immunity, mental well-being, metabolism, skin, and heart health. The recent guidance shows that it emphasizes diet, lifestyle, and microbial balance.  Below are the core principles that play a key role in good gut health.

• Good gut health emphasises an essential role in digestion and the overall well-being of the human body.
• It encompasses the functioning of the immune system, nutrient absorption, mental health, and disease prevention.
• A balanced gut microbiome supports efficient digestion, maintains energy levels, and ensures proper absorption of essential elements.
• Beyond digestion, it creates an impact on the metabolism, immunity, mental well-being, even making the skin glow and a healthy heart.
• It helps to repair and protect the intestinal or the gut lining and reduces inflammation.

Foods To Avoid If Going Through Digestive Discomfort

Certain foods are avoided to improve the digestive process. These are not always bad foods if they are enjoyed in small amounts. But when these foods are consumed in large amounts, they can harm gut health and cause digestive discomfort, or they can increase the risk of long-term health problems. Consumption of these foods is highly restricted for maintaining good gut health.

Common categories of food to avoid or limit to strengthen your digestive system are as follows:-

• Processed or junk foods like chips, noodles, frozen foods, and packaged snacks should be avoided because they are full of salt (High Sodium), bad fats, and additives that hurt the good bacteria.
  
• Avoiding sugary treats like candy, soda, pastries, and sweetened beverages feeds the harmful gut bacteria and leads to an imbalance in the microbiomes.
  
• High-fat foods, particularly the highly rich saturated and trans foods such as fried foods, processed meats, fatty cuts of red meat, butter, and margarine, can cause inflammation and harm digestive functions.
  
• Gluten-containing foods such as bread, pasta, and baked goods can trigger inflammation and damage the gut lining in persons with celiac disease or gluten sensitivity and may contribute to digestive issues.

Also Read: Best Anti Inflammatory Foods

Interconnections of Gut & Brain 

The Gut-Brain connection is complicated and interactive, passing signals in both directions between the digestive system and the central nervous system. The key players in this connection include the internal nervous system, the vagus, and the gut microbiome.

The brain talks to the gut, and the gut also talks back. We often say that we have a “Gut feeling”. We’ve always experienced this while talking to others. It’s the same as the thought of an exciting event that makes you feel ” butterflies in the stomach,”. This is the exact feeling of the gut influences during decision-making, as in “going with the gut”.

Conclusion

A healthy gut diet is highly supported by a balanced, fiber-rich diet containing whole foods, a proper amount of hydration, regular exercise, and scheduled eating. However, it always requires consulting a trusted dietitian in India to get visible results, followed by your lifestyle, metabolic functions, and other aspects.

To get a personalized diet plan, you may consult Dr. Sheenam, a specialized wellness advisor in Patiala, India. She has helped hundreds of individuals so far to manage their obesity, PCOS/PCOS, diabetes, sugar level, and other lifestyle disorders.

Schedule a consultation today.

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