Foods to Improve Gut Health in Monsoon
Most of the bacteria in our body is in our intestines. These bacteria are known as gut bacteria. Gut bacteria or microbiota are hugely important for health. If left unchecked or unregulated, gut bacteria can cause disease and damage your health. The food you eat affects these bacteria and can improve gut health. During extreme weather conditions such as monsoons, it is vital that we watch what we eat. The foods we eat will eventually improve gut health and lead to a better body.
There are hundreds of species of bacteria in your gut and intestine. These species have different roles to play and require different nutrients for growth. You need a diverse set of microbiota and bacteria to have a healthy gut. The more species of bacteria you have, the more likely it is for your body to fight disease. Diets that are rich in sugar, processed foods, or carbohydrates are not balanced or diverse. Western diets or urban diets tend to lack the diverse bacteria or microbiota needed for gut health. Rural diets are rich in diverse nutrients and vitamins which promote bacterial health and gut health. So what exactly should you be eating during seasons like monsoons to promote gut health?
The easiest way to enrich your diet is to include a wide variety of foods. Fruits and vegetables are a simple way of improving gut health and promoting healthy gut bacteria. Fruits and vegetables are high in fiber which can be digested by certain bacteria in your gut. Fiber helps in stimulating your gut, improving your digestion and clearing your digestive system. During monsoon, seasonal fruits and vegetables should be consumed as they are fresh and help you maintain a balanced diet.
High-fiber foods such as green peas, broccoli, chickpeas, raspberries, and artichokes are really good for improving gut health and bacteria. Apples, almonds, pistachios, and blueberries have shown to increase bifidobacteria in humans. Bifidobacteria is basically an essential and important bacteria that helps prevent intestinal inflammation and enhances gut health. Lentils, beans (kidney, white, and pinto) and whole grains are really important for balancing gut microbiota during monsoons.
Fermented foods are foods altered by microbes. Fermented foods are amazing for gut health and having a balanced diet. Bacteria or yeast usually converts the sugars in food to organic acids or alcohol making the food fermented. Fermented foods include things like yogurt, kimchi, sauerkraut, kefir, kombucha, tempeh, and regional Indian foods like dosa batter or idli batter. These foods are rich in lactobacilli, a type of gut bacteria that improves your health. Yogurt consumption can increase lactobacilli, reduce inflammation, and reduce disease-causing bacteria. Yogurt also can help with indigestion, irritable bowel syndrome, or an upset stomach. If you consume yogurt, it should be natural, organic, or homemade instead of flavored yogurt. Flavored yogurt contains sugar, which defeats the purpose of improving gut health.
Eating whole grains can help us with enhancing gut health, weight loss, heart disease, and other lifestyle diseases. Whole grains contain carbohydrates, fiber, and promote the growth of Bifidobacteria. The carbohydrates in whole grains are non-digestible carbs such as beta-glucan. These carbs are not absorbed by the small intestine and make their way to the large intestine. In the large intestine, they are broken down by the microbiota and promote the growth of beneficial bacteria. Whole grains also increase the feeling of fullness, providing you with energy, and reduce your urge to snack.
Plant-based diets or vegetarian diets are easily able to improve gut health and enhance gut bacteria. The high-fiber content in vegetarian diets makes it really easy to affect gut health positively. While it isn’t necessary for you to give up meat or animal products completely, reducing your meat intake can help fight inflammation and boost gut health during monsoons. Vegetarian diets can fight bacteria such as E.coli significantly. People in India give up meat and meat products during monsoons for religious reasons but there is a science behind it, which is vegetarian diets, can help fight inflammation and calm your stomach during monsoons.
Polyphenols are plant compounds that have several health benefits. Polyphenols can’t be digested by our cells. They make their way to the colon, where they are digested by gut bacteria. Polyphenols can reduce inflammation, control blood pressure, and fight oxidative stress. They are found in foods like dark chocolate, red wine, cocoa, grapes, green tea, almonds, onions, blueberries, and broccoli.
Poor gut health or disrupted microbiota can lead to chronic disease, obesity, and a burdened digestive system. The best way to ensure gut health during monsoons is to eat a balanced, rich, diverse, unprocessed, fresh diet full of real foods. Staying away from sugar or junk food is also essential to maintain gut health. Avoid adding artificial sweeteners to your meals and consume enough water daily and regularly. You can have hot water during monsoons to stabilize your immune system and prevent infections.
