Did you know that the gut is often referred to as the ‘second brain’? Connected to the brain through the vagus nerve and controlled largely by the nervous system, the gut plays a crucial role in our overall well-being. It’s lined with millions of microorganisms collectively known as the gut microbiome. These microbes are essential for proper digestion, nutrient absorption, and even mental health. That’s why maintaining a healthy relationship between your diet and these microbes is vital. The good news? The solution is simple — incorporating superfoods into your diet can help balance the good and bad bacteria in your gut.
What are superfoods?
Superfoods are nutrient-rich foods that replenish the microbiome and foster digestion, into your diet. Traditional diets in India are packed with natural superfoods that greatly support a gut-friendly diet.
Here are 6 nutritionist-approved Indian superfoods that improves your gut health:
Curd (Dahi)
Curd is an Indian staple and has been consumed for centuries for its digestive, cooling, and probiotic benefits. Dr. Pratayksha Bhardwaj, World Record-Holding Nutrionist and Dietician says, “Curd maintains the gut flora. Have it plain, with fruits, or enjoy it as chaas.” It is recommended to have it plain, unsweetened yogurt to avoid extra sugars. Anadi Sharma, a yoga trainer and alternative health practitioner, highlights that curd is highly suitable during heat waves in summer.
Buttermilk (Chaas)
Buttermilk, also known as Chaas, aids in food digestion and reduces bloating. Dr. Pratayksha Bhardwaj recommends a glass of spicy buttermilk after the meal, as it works wonders for the gut. Buttermilk is also another suggestion from Anadi Sharma to stay cool during a heatwave.
Moong dal
Moong dal is another superfood easily available in your kitchen. They are easily digested and high in fibre. Dr. Pratayksha suggests to use this dal into your recipes like sprouts, khichdi, and dal to promote gut-friendly bacteria. However, moong dal must be used in moderation during a heatwave as it increases body heat, says Anadi Sharma.
Active fermentation foods
Fermented foods are incredible for overall gut health. Foods with active fermentation include kanji, dosa, and idli. Probiotics naturally boost traditional fermented meals. For intestinal health, eat idlis for breakfast or sip on kanji, a fermented black carrot beverage, Dr Pratayksha advises. Fermented foods, especially kanji, are recommended to beat the heatwave, advises Anadi.
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Amla
Amla, also known as Indian Gooseberry, is a popular fruit in India. Amla is a natural detoxifier and digestive system developer because it is high in fibre and vitamin C. The nutritionist says, “Eat it raw, as juice, or in chutneys.” Anadi as well recommends incorporating Amla in our diet to help your body cope in a heatwave.
Ghee
Ghee is widely used in India. It is a powerhouse of butyric acid. The nutritionist says, “Ghee nurtures the gut lining and helps in digestion.” For gut-friendly nutrition, she suggests mixing a teaspoon of ghee into rice, roti, or dal. But it is advised to use ghee in moderation during a heatwave, according to Anadi.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.