As maintaining a healthy gut is crucial for overall well-being, Dr. Karan Rajan, a gastrointestinal surgeon and content creator, shares his top four go-to foods for improving gut health. These foods are scientifically validated as gut-friendly and can significantly improve bowel regularity and gut microbiota when consumed in balanced portions.
Dr. Karan recommends incorporating the following foods into daily diets:
1. Kiwi: Rich in fibre (2-3 grams per medium-sized fruit), kiwi promotes regular bowel movements, improves gut motility, and supports protein digestion.
2. Coffee: Moderate consumption of 1-2 cups daily can stimulate colonic activity, reducing transit time and preventing constipation. Its polyphenols act as prebiotics, enhancing beneficial bacteria.
3. Mixed Nuts (Almonds, Walnuts, Pistachios): Providing 3-5 grams of fibre per 30g serving, mixed nuts support beneficial gut bacteria and increase gut microbial diversity.
4. Yoghurt: With live active cultures, yoghurt supports gut microbiota by replenishing beneficial bacteria like Lactobacillus and Bifidobacterium.
To incorporate these foods into daily diets, Dr. Reddy suggests:
* Eating 2 kiwis daily
* Pairing coffee with nuts for energy or digestive support
* Enjoying 30-40g of mixed nuts as a snack or meal topping
* Incorporating 150-200g of yoghurt daily
Remember to maintain portion control, diversify fibre sources, and support gut health through regular exercise, stress management, and sufficient sleep. Always consult your healthcare practitioner before starting any new routine.
Source: https://indianexpress.com/article/lifestyle/food-wine/gastrointestinal-gi-surgeon-top-4-foods-consume-for-better-gut-health-9736385