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10 simple and easy tips to improve digestion, boost gut bacteria and stay healthy forever!

Dr Roy Patankar, a leading Gastroenterologist and Director of Zen Hospital, Mumbai gives us tips on how to keep the gut healthy.

Written by Debjani Arora |Published : June 5, 2018 1:35 PM IST

When we talk about healthy living remember it isn t about carving a six packs abs, building bigger biceps, attaining a zero figure or losing few inches from the waist. Healthy living boils down to just one thing: eating a balanced diet. This helps to keep your gut healthy and a healthy gut houses a healthy mind, promotes metabolism, boosts blood circulation, keeps other organs in good shape and functioning, aid weight loss and what not. Did you know you should avoid certain foods if you suffer from indigestion?

But most of us forget that good health starts from the gut. This is why when we subject the gut to a lot of abuse by feeding ourselves junk and other high caloric foods it reacts and repels in a way that is beyond our control and our health goes for a toss. This is when we suffer from a host of gut infections and illnesses. These infections or illnesses are mere reminders from our gut that our innards need attention and we should get back on track asap, which means correct our eating habits, choose foods that are compatible with our stomach and easy to digest. There are various ways to keep our gut healthy, here Dr Roy Patankar, a leading Gastroenterologist and Director of Zen Hospital, Mumbai gives us tips on how to keep the gut healthy.

  1. Eat a high-fibre diet: A high-fibre diet helps to keep food moving through your digestive tract, making you less likely to get constipated. High-fibre diet can also help to prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight. However, too much of fibre could be damaging for the health, so know how to balance it right. Here are five health risks of having too much fibre.
  2. Get both insoluble and soluble fibre: It is important to consume both types of fibres, since they help your digestive system in different ways. Insoluble fibre, also known as roughage, can is digested by the body and therefore helps to add bulk to the stools. Soluble fibre draws in water and can help prevent stools that are too watery. Good sources of insoluble fibre include wheat bran, vegetables, and whole grains; that of soluble fibre are oat bran, nuts, seeds, and legumes.
  3. Limit foods that are high in fat: In general, fatty foods tend to slow down the digestive process, making you more prone to constipation. But since it is important to get some fat in your diet, it s said that pairing fatty foods with high-fibre foods can make them easier on your digestive system.
  4. Choose lean meat: Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to troubles with digestion. When you eat meat, select lean cuts, such as pork loin and skinless poultry.
  5. Incorporate probiotics into your diet: Probiotics are the same kind of healthy bacteria that are naturally present in your digestive tract. They help to keep the body healthy by combating the effects of a poor diet, antibiotics, and stress. In addition, probiotics can enhance nutrient absorption, can help break down lactose, strengthen your immune system, and possibly even help treat IBS. It is recommended that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.
  6. Eat on time: To consuming your meals and snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.
  7. Stay hydrated: Drinking plenty of water is good for your digestive health. Fibre pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.
  8. Skip the bad habits: Smoking, excessive caffeine and alcohol. Liquor, coffee, and cigarettes can interfere with the functioning of your digestive system, and lead to problems like stomach ulcers and heartburn.
  9. Exercise regularly: Regular exercise helps keep foods moving through your digestive system, reducing constipation. Exercise can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to make regular exercise a priority.
  10. Manage stress: Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

Image source: Shutterstock

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