Gut Health Archives

September 8, 2020 By Suvarna Bhandare Leave a Comment

Effective Tips That Help Relieve Constipation

Before we dive into the foods which can help you relieve constipation, it is necessary to understand the factors which contribute to this. Constipation in simple terms means the inability to empty the by-products or waste matter of digestion from colon due to peristalsis – a process in which muscles in the intestine contract and relax to cause a wave-like motion. As 1food passes through the colon(large Intestine), water gets absorbed and the remaining matter forms stool.

Constipation is not a disease but may or may not be a symptom of other underlying conditions. It is a very common complaint especially where:

Diet is low in fibre
Improper food sequencing and food combining
More of mucus forming foods
Lack of exercise
Low hydration levels
Sedentary lifestyle
High intake of processed foods
Pregnancy
Stress, emotional eating
Delay in using the bathroom when you feel the urge
Using Western toilets as opposed to the Indian ones

Constipation is said to be experienced when:

Stools are painful or difficult to pass
Stools are hard and dry
Feeling of incomplete emptying
Fewer than 3 bowel movements a week

Having 1-3 bowel movements in a day and or after a meal is considered normal. Just remember that frequency of bowel movements is not the only aspect to consider when it comes to Constipation. Other important points are – the bowel movements shouldn’t be uncomfortable, no blood in the stools, stools should not be black or tarry in appearance.

Diet and Constipation

It is proven that what we put inside the body has a lot to do with the way it comes out. The foods listen below help in preventing or treating constipation:

1. Dietary Fibre: It’s simply the indigestible part of plants. Fibre cannot be digested or absorbed. It’s also known as roughage. It adds bulk to the waste matter. It exists it two types:

Soluble Fibre – it’s the type of fibre which gets dissolved and broken down in the colon. It forms gel like substance.
Insoluble fibre: It does not get dissolved or broken down during the process. The main function of this is to add bulk and make the last part of the digestion process easier.

Both these fibres are essential for treating constipation and found in almost all plant foods.

Apart from keeping the digestive tract healthy and aiding in easy bowel movements, fibre also has other benefits like maintaining blood sugar levels, lowering cholesterol levels, weight management and so on.

2. Hydration: plays an extremely important role in managing constipation. It helps in forming softer stools and makes transit easy. At least 2-2.5 litres of fluid/day is recommended. Choosing high water content fruits and veggies help a lot.

Foods Which Help Relieve Constipation

Fruits: All fruits are good sources of fibre but there are a few sources which have proven to give amazing results, such as apple, pear, papaya, melons, guava, figs, plums, peaches, kiwi, dragon fruit, citrus fruits, berries.
Dried Fruits: But be sure to avoid sugar dipped or coated variants.
Veggies: Fill your plate with greens. One of the best strategies to keep your digestive system healthy is including lots of fresh and seasonal veggies. Along with a good dose of fibre, they provide other nutrients as well. Add veggies such as spinach, kale, broccoli, lettuce, carrots, cucumbers, sweet potato, peas, corn, asparagus, green beans, etc.
Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies.
Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
Nuts and Seeds: such as walnuts, almonds, brazil nuts, chia seeds (either soaked in water or over salads and smoothies), flax seeds (sprinkle over salads/smoothies or just consume it in powdered form), fennel seeds (Just chew after meals or can also be boiled with water or in the form of tea)

Other Tips That Help With the Condition

Eat a well balanced diet. Pay attention to DDR – Daily Diet Routine – Meal timings, foods that you choose and portion size.
Fill your plate with colourful and seasonal fruits and veggies. They also provide a good amount of micronutrients.
Add an adequate amount of fibre in your meals. Choose salads, smoothies and soups. A bowl of papaya with chia or flax seeds proves to be an excellent way of adding fibre to your meals.
Keep a check on hydration levels. Lime water, coconut water, herbal and green teas, sugarcane juice, soups, veggie juices works good for increasing total fluid content.
Exercise is a must. Make it a part of your routine.
Junk and processed foods can upset your stomach so keep them at bay.
Limit the consumption of caffeine rich drinks.
Avoid emotional eating.

We hope this article helps you! Do share it and leave your thoughts in the comments below. To find more useful articles, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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August 28, 2020 By Neha Goyal Leave a Comment

Best Foods To Alleviate Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder making mealtimes a challenge for many people. With such a condition, you may notice that certain foods trigger uncomfortable digestive symptoms like irregular bowel movements, cramping, gas, bloating, diarrhea or constipation. It’s no surprise that living with IBS can have a significant effect on a person’s quality of life.

While there are foods which help prevent the symptoms of IBS. Everyone, responds to food differently. One has to be their own food detective by recording their intake and symptoms so as to rule out trigger foods that your gut may not be able to handle easily.

Foods Which Help Alleviate Irritable Bowel Syndrome

Here is a list of food you can stock as they are gentle on your system. You can use them to create satisfying, healthy meals and snacks without upsetting your stomach.

Cooked Vegetables: Vegetables are high in fiber and may worsen symptoms for IBS in some people. But cooked vegetables are safe to eat as cooking makes them easy to digest. Eggplant, carrots, sweet potato, yam, broccoli, bell pepper, potato, zucchini, baby spinach, pumpkin, bottle gourd, green beans and celery in cooked form with some added herbs like basil, coriander, mint, ginger, lemongrass, rosemary, parsley and thyme enhance flavor and are safe to eat for most people.
Fruits with low Fructose: Fructose in fruits can cause discomfort if you have Irritable Bowel Syndrome. So choose low fructose fruits like banana, blueberry, cranberry, kiwi, strawberry, lemon, lime, raspberry, pineapple and papaya. Make sure you don’t eat too many fruits at a time or you may overwhelm your body’s ability to absorb fruit sugars without fermentation.
Gluten-free/Low Gluten Grains: People with IBS can safely tolerate gluten to some extent. Some gluten-free grains can be a great addition to a hassle free IBS diet. You can enjoy rice, cooked oatmeal, quinoa, tapioca and millet every day without being worried about IBS flares.
Eggs: can easily be a part of your breakfast, lunch or dinner. However, some people report sensitivity with protein in egg whites or fat in egg yolk, but for most people, they are easy to digest.
Lean Meats: They are easy to digest due to low fat and negligible fiber content. They provide a good amount of protein.
Fish: Being rich in anti-inflammatory omega 3 fatty acid, fish can be a great addition to your diet. Since inflamed gut may be a reason for your IBS, consuming fish can actually help. Good fish sources are anchovies, sardines, mackerel, black cod, herring, rainbow trout and salmon.
Lactose-free Milk: Most people can handle small amounts of lactose found in dairy unless they have lactose intolerance. But if you have more than your intestines can handle, it may cause bloating and gas. Some lactose-free milk options can be used in such conditions like oat milk, rice milk and soy milk as an alternative to cow milk.
Nuts and Seeds: are high in fiber, protein and omega 3 – which are good for overall health and your gut flora. They are especially good for IBS. You can add them to your salads, smoothies or oatmeal. Safer options in limited amounts for IBS are almonds, Brazil nuts, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, walnuts, pine nut, hazelnuts, pecan and macadamia nuts.

Along with carefully choosing food that suits you, a healthy lifestyle with a low fat diet, regular exercise, managing stress and mindful eating often makes a great difference. Before you begin consuming any of the above foods, do consult your doctor, nutritionist or dietitian.

For more information or tips to alleviate Irritable Bowel Syndrome, tune in to LIVE sessions by experts on GOQii Play within the GOQii App.

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June 4, 2020 By Shaeba Shaikh 2 Comments

5 Tips To Maintain A Healthy Gut This Monsoon

Maintain a healthy gut

The fresh, dewy weather, the chirping birds and the amazing smell of wet mud! The rainy season has its own charm but along with it, it also brings a host of diseases and infections. One such being a compromised Gut! The symptoms of a compromised gut may include an upset stomach, acidity, bloatedness, flatulence, gas, etc. making it crucial to maintain a healthy gut during this season.

How Can You Maintain A Healthy Gut?

Here are 5 simple yet effective ways in which you can maintain a healthy gut:

Adding Ginger/Garlic: These are the most commonly used herbs in our households and they provide us with an array of benefits. Raw Ginger/Garlic acts as a Prebiotic (food) for friendly gut bacteria, thereby improving gut health. Gingerol and Allicin present in them respectively, are found to have antibacterial and antifungal properties which keep infections at bay. Adding fresh herbs to your food/soups or drinking a warm cup of Ginger tea will be a great way to improve gut health.
Eat Cooked Foods Over Raw Foods: Cooking has a bacterio-cidal (Bacteria killing) effect on the food prepared. Humidity provides a conducive environment for bacterial and fungal growth. Raw foods can be a host for bacterial growth. Hence, cooking foods rather than consuming them raw is a better alternative. Eg: Having a veg soup over a raw veg salad will be a better alternative.
Eating Fermented Foods: Probiotics are the beneficial gut bacteria which work as the first line of defense against any infection. They also synthesize Short Chain Fatty Acids (SCFA) and Vitamin K in the body, thereby giving energy. Adding Idlis, dosas, homemade curds, Khimchi, Kefir, etc. to your diet will improve the number of probiotics and thereby improve gut health.
Consuming Fruits/Vegetables Immediately After Cutting: If vegetables or fruits are cut and left exposed to air, it can attract flies or insects which can infest the food. If this food is consumed, it can cause infections and affect gut health. Hence, eat the fruit/vegetable immediately after cutting/chopping it, or cover it if you wish to consume it later.
Eating Foods Which Are Light: Foods such as rice, dal, legumes, soups, vegetables, fruits, Khichdi, etc. are lighter on the stomach and are easily digested and absorbed as opposed to the tempting fried Pakoras, vada pav, etc. which can cause bloatedness, acidity and/or flatulence.

Do keep these tips in mind and maintain a healthy gut for a healthy you!

Did these tips help? Want to know more? Write down your thoughts in the comments below!

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November 28, 2019 By Dhwani Bagadia Leave a Comment

How to Heal a Leaky Gut

In the previous article, we addressed the symptoms and causes of a Leaky Gut. If you have been experiencing any of the symptoms, here’s what you can do to heal your gut!

Ways to Heal a Leaky Gut

One of the best ways to heal a Leaky Gut is to consume a healthy, well-balanced diet with optimum nutrition. The process includes:

Remove: Excluding the toxic and inflammatory foods as it causes the gut to become leaky and adding good and healthy nutrients that will result in healing the gut. Remove products which affect the environment of the gut negatively.
Replace: For appropriate digestion and absorption, including important healthy nutrients for proper break-down and absorption of the nutrients i.e. digestive enzymes, HCL (Hydrochloric Acid) and bile acids.
Reinoculate: It is quite difficult to restore the important bacteria to improve the good gut bacteria.
Repair: It is important to provide essential nutrients for the gut to be restored. To revive the lining of the gut wall it is important to consume L-Glutamine supplement.

Necessary Dietary Modifications

Listed below are a few ways in which you can heal a leaky gut, improve gut health as well as good gut bacteria.

Reduce the Intake of Refined Carbohydrates: Harmful Bacteria grow more when there is an excess intake of sugar and can harm the gut barrier function. Avoid unhealthy, processed, junk and fried foods.
Include Probiotic Supplements: This helps improve the beneficial gut bacteria. Probiotics include curd, buttermilk, and probiotic supplements.
Eat Fermented Foods: Fermented foods such as yogurt, kimchi, saukerkraut, kefir and kombucha, help improve gut bacteria.
Include Plenty of High Fiber Foods: This includes fruits, vegetables, legumes and whole-grains that feed the beneficial bacteria.
Reduce the intake of alcohol and Quit Smoking
Avoid or reduce stress

Common Questions Asked

How long does it take to heal a Leaky Gut?
To get an idea about this question, we need to go down to the cellular level. 300 square meters is the surface area of the gut. The enterocytes are the lining cells of the gut that keep reviving/restoring in a gut which is normal and healthy. A new lining of the gut is seen every two to three weeks. For those individuals who do not have any medical disease or conditions, studies prove that that gut-healing might take around 2-12 weeks (higher range may-be for those who have other medical conditions).

In another study by Harvard published in the Medical Journal Nature, states that those who are keen on healing their gut majorly have an underlying cause as an issue will take a longer time to heal by making it more complex and slow i.e. like a journey.

In-case whenever you decide to change your time in terms of diet and lifestyle, that restores the gut functioning, skin gets clearer, energy increases, bloating reduces, loss of weight, betterment in the conditions like eczema, asthma, allergies, migraine, depression, eagerness/anxiety, auto-immune disease and much more. This again varies depending on several factors/causes.

How do I know my Gut is repaired?
There are a few signs which indicate that the gut is fully repaired. Firstly, you’d want to check whether your gut has healed completely or not. This can be analysed via the symptoms that you experience. Below are a few points which should help you analyse:

Digestive Issues, food sensitivity vanish/fade away along with skin issues
Auto-immunity lab markers improve, returning to optimal self (quality of life improves)
Your energy and stamina return
Improved mood
You came back to proper weight.

You can also check it through a spectrum, with one side being no inflammation & healthy balanced gut with no symptoms and other end being leaky gut with several symptoms.

Even if the gut is repaired, it could have its draw-backs where you need to work to get back to normal health. Be calm and firm on following your gut-healthy protocol. It will not only help you get your health back on track but it will improve your quality of life as well!

We hope this article helps you make the necessary changes and heal. For more session on Gut Health, tune in to GOQii Play. Don’t forget to leave your thoughts in the comments below.

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