Heal your gut naturally
Easily available superfoods for better digestion & healthier gut
A Story of Mr. Sunil:
Sunil was a 34-year-old marketing expert at Mumbai.
After spending many hours at work every day, making frequent business trips and forgetting to eat at regular intervals, he started to feel some digestion problems, like bloating, minor constipation and tiredness. During first few months, he was not worried about.
But after a couple of months passed, he began to feel even more uncomfortable. Avoiding restaurant meals, using more antacid medication and still feeling tired the morning after a full night were common for him.
Finally, after spending a long weekend feeling uncomfortable in his stomach, he went to see a doctor. The report confirmed that the patient’s gastrointestinal tract was not functioning as expected.
Instead of turning to medicines, Sunil wanted to find a better way. He was inspired when he read that by eating right, you could deal with a variety of health issues. The first thing he changed was his daily habits as mentioned below:
~ He avoided morning tea & started to drink warm water with lemon, chia seeds.
~ Made the habit of eating homemade yogurt daily at lunch.
~ Began his day by having a bowlful of oats and covered it with some bananas and flaxseeds.
~ After seeing what his mother did with ginger and garlic, he began adding them regularly to his dishes.
~ On cold weather days, I would make sure to drink some bone broth twice a week.
After merely two weeks, Sunil found that the bloating was getting less. He used to take antacids every day, but that’s no longer a worry for him. I noticed that his complexion was clearer and the tiredness that came out of the blue was disappearing.
He never imagined eating bananas, oats and fermented vegetables could make such a big difference. Now, Sunil includes gut-friendly meals in his daily meals.
Introduction:
In the past few years, health experts are paying more attention to gut health. A healthy gut benefits people by improving digestion, making the immunity stronger, improving mood and giving a clear skin. Trillions of small organisms in the gastrointestinal tract or gut which helps to digest foods, absorb nutrition from them & keep out threats to the body.
If something affects our gut viz. what we eat, our mood, antibiotics or the environment, it could lead to bloating, feeling tired, experiencing brain fog and never fully recovering from sickness.
So, we have to focus on improving gut health naturally.
10 simple foods : heal your gut naturally
1. Yogurt
Yogurt is rich with many types of beneficial good bacteria. Fiber supports a healthy digestive system and could help enhance the body’s immunity. Choose regular yogurt that is not sweetened and contains active or live cultures such as those from Lactobacillus and Bifidobacterium. Use it as the liquid in your smoothies, mix it with other ingredients for sauces or eat it with fresh fruit and nuts.
2. Kefir
Bacterial strains are more found in “Kefir” rather than “Yogurt”. Yogurt is filled with useful yeasts and bacteria that settle in the gut, combat inflammation and help some people with lactose intolerance digest the milk sugar. You can consume it without additions, make a smoothie with it or pour it over granola.
3. Sauerkraut
This food is both rich in probiotics and fiber. As a result, the stomach becomes a better place for helpful bacteria and a worse environment for bad germs. Add some to your favorite salads, sandwiches or have it as a zesty side dish.
4. Kimchi
The Korean dish kimchi is a spicy vegetable that is often prepared from napa cabbage and radish. Pro-biotics & anti-oxidants help the gut health. It also helps to lower the inflammation. We may eat with rice, add to eggs or flavor your rice and grain bowls using this.
5. Bone Broth
First step is to simmer the bones & tissues of animals in water, so that it will release gelatin, collagen & amino acids. They restore the protective layer in the gut, help with inflammation and improve digestion. Dip or pour it warm, boil soups and stews with it or cook your rice and other grains in it for an extra kick of taste.
6. Garlic
It helps to enhance the growth of the beneficial bacteria present in your digestive system. It also contains properties that protect against microbes and fungi. Place garlic in your stir fries, soups, roasted vegetables or you can mince it into salad dressings.
7. Onions
Just as garlic, onions are high in inulin which is a source of prebiotics for beneficial bacteria. One of the ingredients is quercetin, known for decreasing inflammation and improving your immunity. Saute some vegetables or try roasting, grilling or eating them raw in your favorite salad or salsa.
8. Bananas
If you consume green bananas, you get resistant starch that promotes healthy gut bacteria. Their presence improves bowel movements and is gentle for the stomach. You can enjoy them on their own, blend some into a smoothie or mix with your oatmeal.
9. Apples
Pectin which is a type of fiber found in apples, serves as a prebiotic. Eating foods with pectin provides nutrients to advantageous bacteria in the gut and support good digestion. In addition, apples have polyphenols that soothe the lining of your digestive tract.
10. Oats
The beta glucan in oats is a type of soluble fiber that contributes to the healthy growth of your gut bacteria and enhances the lining of your gut. They contribute to a reduction in cholesterol and in helping to maintain healthy blood sugar. We can prepare as oatmeal, bake with it or mix in the morning for quick overnight oats.
How to Achieve the Best Gut Healing
- A variety of plant-based dishes can help your microbiome
- Make sure to drink water as it improves the fiber functions in the body.
- Avoid using too much sugar or eating foods that have been processed, as they encourage unhealthy bacteria.
- Try to have both probiotics and prebiotics, as probiotics supplement your gut with good bacteria and prebiotics help feed them.
Link to my previous blog for 7 Natural Foods which balances women’s hormones as mentioned below:
Key Message to heal your gut naturally
A single food or drug is not recommended for good gut health. A healthy diet depends on making good choices of healing foods which are at your hand. 10 such discussed foods will provide benefit to heal your gut. Healthy routine, eat right & proper care will definitely improve your gut from illness. “Prevention is better than cure”.
FAQs: 10 Foods helps to heal your gut naturally
Q1: How soon will food help your gut to heal?
Ans. It depends on the person, but if you eat gut-friendly foods each day, you may observes improvements in the way you feel after only a few weeks. When tissues have been deeply damaged by infections or if the issue is chronic, it may take several months or more before you feel ready.
Q2. Do I have to eat gut-healing meals on a daily basis?
Ans. Yes, oats, bananas, yogurt and garlic are among the foods on the list that you can eat every day. Including different foods will give your gut microbiome the best kind of variety.
Q3: How are probiotics different from prebiotics?
Ans. Fermented foods like Yogurt, Kefir & Kimchi have the Probiotics with a live bacteria . Those good bacteria in our gut are fed and assisted by prebiotics which are fibers found in garlic, onions and oats.
Q4: I have problems with digestion—so will these foods benefit me?
Ans. lot of these foods are kind to your digestive system. Still, a few individuals who have IBS or other gut sensitivities may want to progress slowly with these items and notice their reactions. Seek advice from a medical professional if the symptoms do not improve.
Q5. Should I avoid eating certain types of foods in order to heal my gut?
Ans. Strive to reduce your intake of processed foods, added sugar, alcohol, unhealthy sweeteners and trans fats, as they can harm your intestines.
Q6. Is it still possible to heal my gut without using supplements?
Ans. Many times, this happens. If you follow a diet full of probiotics and prebiotics, relax and sleep well, you do not need to use supplements to have a healthy gut.
Q7: Can all types of fermented foods benefit the gut?
Ans. Yes, most are, yet always remember to avoid types with extra sugar or those that have been pasteurized. Try to choose unpasteurized cultured products whenever they are available.
Q8: Is it true that, bone broth acts a meaningful food to heal your gut naturally?
Ans. While this isn’t always needed, the amino acids and collagen in bone broth might relieve symptoms of leaky gut and reduce discomfort in the stomach.
Suggested by Harvard Health Publishing on “Gut Health”: 5 simple ways to improve gut health – Harvard Health
Thanks and Regards
About the Author
The article has been written by the team “Lovely Health Tips-2025”, who dedicates itself to share the evidence & experienced-based health & wellness guides with solutions & helpful awareness campaigns. Learn more
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