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Do you frequently feel bloated or gas after meals? Have you experienced any changes in your appetite or food cravings? Have you been feeling more tired or depleted of energy than usual?Do you want to know how to maintain your stomach health? A healthy gut is critical for general well-being, and everyday routines can help to keep it that way. In this article, we will look at several simple gut health tips, practices and foods that can help you create a healthy gut.
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What is the significance of a healthy gut?
The digestive system, often known as the gut, is where food is broken down, nutrients are absorbed, and waste is expelled. A healthy gut promotes a robust immune system, proper digestion, and even influences your emotions and mental health. Taking care of your stomach may enhance your overall health and make you feel better.Gut health problems can be caused by a variety of circumstances. A poor diet heavy in processed foods and low in fibre, chronic stress, antibiotic usage, lack of exercise, and dehydration can all upset the balance of gut flora and cause digestive disorders.
Techniques for maintaining a healthy gut:
Eat a Balanced Diet:
A balanced diet means eating a variety of nutritious foods. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. These foods provide essential nutrients that support a healthy gut.
Chew Your Food Slowly:
Chewing your food thoroughly is a simple but effective practice. It helps in breaking down food into smaller pieces, making it easier for your gut to digest. Slow and mindful eating also aids in better digestion and prevents overeating.
Stay Hydrated:
Drinking enough water is vital for good digestion. It helps move food smoothly through your digestive system and prevents constipation. Aim to drink at least 8 cups of water each day.
Get Regular Exercise:
Regular physical activity is not only beneficial for your body but also for your gut. Exercise helps stimulate bowel movements and promotes a healthy gut environment.
Manage Stress:
Stress can negatively impact your gut health. Practice stress-reducing activities like deep breathing, meditation, or spending time in nature. Managing stress can improve your gut function and overall well-being.
Get Enough Sleep:
Sleep is essential for your body, particularly your stomach, to heal and replenish. Aim for 7-9 hours of excellent sleep every night to promote intestinal health.
Foods that can help
1.PARTIALLY HYDROLYZED GUAR GUM:
Guar gum is a fibre made from guar bean or Indian cluster bean. It is used as a laxative that normalises the moisture content of the stool, absorbing excess liquid in diarrhoea, and softening the stool in constipation. Undoubtedly, it is one of the best gut-healthy foods. While partially hydrolyzed guar gum is derived from guar gum by the process of enzymatic hydrolysis. PHGG is a water soluble dietary fibre used to regulate gut function. According to the study conducted by NIH, intake of PHGG improves human stool form by regulating intestinal microbiota. It has also been useful in treating Irritable bowel syndrome (IBS) symptoms in both adults and kids.
Benefits of Guar gum:
- Treating diarrhoea/ constipation and IBS symptoms
- Lowering cholesterol
- Manages high blood pressure
- Control diabetes
- Weight loss
- Enhance Mineral absorption
2. FRUCTOOLIGOSACCHARIDES (FOS):
Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibres that support the growth of healthy bacteria in the digestive tract. FOS is also a good source of soluble, dietary fiber. It can reduce, or eliminate constipation.
Also check, Prebiotic foods
3. CITRIC ACID:
Citric acid is the weak organic acid present in the greatest amount in citrus fruits. We all have seen citric acid appear on the label of many products but don’t know exactly what citric acid is for our health. However the primary reason for including this in any packaged foods is for its tangy flavor. But citric acid has many health benefits also:Citric acid helps to convert food into energy.It enhances calcium, phosphorus and Magnesium absorption through the gut.This also prevents calcium crystals or kidney stones from forming.
4. ORANGE EXTRACT:
Oranges are the food to boost immunity. They are not only nutritious and rich in Vitamin-C but also loved by kids. Just one orange can meet 100% vitamin C requirements for the kid’s daily nutrition. The pith (white after between peel and fruit) of orange has 30% fiber of the fruit and this particular fiber (called pectin) is good for the kid’s gut which builds immunity and supports digestion.
Also check, Summer drinks for kids that are nutritious
5. STEVIA:
tevia is a kind of herb and one of the Alternatives of sugar made up of the leaves of a stevia plant. It’s extremely sweet and safe in its natural form. It has no carbohydrates, calories or any artificial ingredients and a very low glycemic index, so does not spike your blood sugar level. Stevia in powder or liquid form is easily available.
Also check, Healthy alternatives of sugar
6. PAPAYA:
The papaya fruit contains two enzymes, papain and chymopapain. They can help with digestion, reduce inflammation and also improve gut health. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. Also, it a good source of folate, vitamin A, magnesium, copper, B vitamins, alpha and beta-carotene, lutein and zeaxanthin, vitamin E, calcium, potassium, vitamin K, and lycopene, and pantothenic acid.
Also check, Health benefits of fruits
7. LEMON:
Lemons are rich in Vitamin C and have a potential to reduce gut inflammation and boost the immune system. Lemons are high in a fiber called pectin, which is a prebiotic that assists good gut health by feeding healthy gut bacteria.
Also check, Immune boosting foods
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