FOODS GOOD FOR GUT AND BODY HEALTH

Millets are superfoods that can potentially provide a solution to rising gut-related diseases and metabolic disorders.

Superfoods are food items that claim to confer health benefits resulting from their exceptional nutrient density.

Common millets include pearl millet (bajra), proso millet (barri), sorghum (jawar), finger millet (ragi), barley (jo), oats (jaee) and foxtail millet (kangani).

Millets, in contrast to rice and wheat, are not only a good source of energy and major nutrients, including protein, but are also a good source of micronutrients such as vitamins, including vitamins A, B, D, E, niacin, pyridoxine, anti oxidants, iron and zinc.

India produces around 80% of millets in Asia and is one of the largest producers in the world (41% of global production).

The hay produced from millet farming is limited and can be utilized completely as animal fodder, thereby reducing the need to burn stubble, which is common with wheat.

Millet farming is thus likely to result in lesser pollution.

Millets require 70 % lesser water for irrigation than that for wheat and rice, which require 26 times more water.

Millets are also naturally pest-resistant, thereby reducing the need for pesticides.

Millet consumption is associated with reduction in total cholesterol by 8%, very low-density lipoprotein (VLDL) by 9%, triacylglycerol by 9.5% and low-density lipoprotein cholesterol (LDL-C) by 10% in over four months reduction in body mass index by 7% and reduction in blood pressure by 5%.

Millets thus have anti-inflammatory, anti-diabetic, anti-obesity and anti-hypertensive properties.

Millets also inherently lack gluten and are an attractive option for patients with celiac disease and non-celiac gluten sensitivity .

The high  fiber content of millets is around 2–9 g/100 g. The amount of fiber is higher when consumed as whole grain and is beneficial in patients with chronic constipation.

 Millets are a part of permitted items in the low Fermentable Oligo, Di and Mono-saccharides and Polyols (FODMAP) diet .

 Low FODMAP diet helps in reducing abdominal pain, flatulence and bloating- useful in patients of Irritable bowel syndrome (IBS).

Millets have been shown to promote probiotic which is useful in IBS and IBD patients of ulcerative colitis and Crohn disease.

Millets are thus gluten-free, low FODMAP, high fiber, anti-inflammatory and probiotic food option for a patient with gastrointestinal (GI) disorders.

 

 

 

 

Black Coffee– Coffee is an essential part of many people’s daily morning routine. According to the National Institutes of Health (NIH), caffeine, chlorogenic acid (CGA), trigonelline, diterpenes, and melanoids are compounds in coffee known for their health benefits.

It is a medicine for your liver. Without milk and sugar, it becomes one of the rare natural drinks proven to dissolve liver fat and protect against long-term damage.

Turmeric- It has got anti inflammatory effects on GUT.  It is very useful in patients of Irritable bowel syndrome as well as inflammatory bowel disease.

Coconut water – It is particularly useful in patients of  inflammatory bowel disease.

Fibre rich diet – 1 Serving of vegetables and 1 serving fruits per day is rich in fibre and anti oxidants and helps in improving constipation  and overall gut health.

 

Soaked nuts–  Nuts should be soaked overnight for better gut absorption , because raw nuts hav some anti nutreints which slow down the absorption.

Almonds – rich in vitamin E and good for gut bacteria.

Walnuts- rich in plant based omega 3 fatty acid, copper, manganese – good for anti aeging, immunity.

Cashews – rich in Zinc, iron, copper- perfect for boosting immunity.

 

 

FOODS BAD FOR GUT AND BODY HEALTH

1.Empty stomach food items  to be avoided –

• Tea and coffee should be avoided while empty stomach. As it increases the acidic Ph of stomach and leads to heart burn, reflux acidity symptoms. Also it has got sympathomimetic action leading to
• Lemon water , citrus fruits to be avoided empty stomach – as it worsens the gastric acidity symptoms.

 

2.Fruit juice is to be avoided as it is rich in carbohydrates, has high glycemic index and devoid of fiber. Long term Consumption  can lead to weight gain, deranged blood sugar , Fatty liver.

3.Sweetened Fruits- Mango, Chiku, Grapes, pine apple is to be avoided – can worsen the Metabolic syndrome, thus leading to weight gain , deranged blood sugar – particularly in diabetic patients.

4.Citrus fruits – like oranges, Mausami is to be avoided in patients with Gastro esophageal reflux disease, dyspepsia.

5.Deep Fried food items , excess of butter , ghee should be avoided.6.Packed food items– like chips, fruit juice worsens the fatty liver

 

7. Cooking oil – Refined oil should be avoided as it has high omega 6 fatty acid which increases the inflammation in liver.

Ideally olive oil or desi ghee should be used as cooking oil.