When considering our overall health, many of us overlook that our body contains a vital
30 feet long gastrointestinal tract that needs caring for.
And did you know that around 70 million people in the United States are affected by some
or other gastrointestinal issue?
That’s right!
If you follow a poor diet, these issues can persist and even prevent the smooth functioning
of your gut.
The health of your gut plays an essential role in your overall well-being.
From food intake to processing it into energy, your gut is an extremely busy organ with many
tasks.
But how should we take care of our gut?
Besides probiotics, what else can improve your gut function?
So, Stick around till the end of the video, and we’ll answer all your questions and
more!
Let’s discuss probiotics first!
If the idea of too many microorganisms inside your body creeps you out, then hold tight
because this might shock you.
It turns out that the number of bacteria in your body is almost equivalent to the number
of your body’s cells.
Primarily, this bacteria resides in the inner lining of your gut.
While most are beneficial in performing essential digestive roles, a small fraction of these
bacteria can be harmful too.
To ensure that your gut functions smoothly, you need to have more gut-friendly bacteria
in your system.
The right gut bacteria can help you improve digestion, aid in weight loss, enhance immune
response, save you from gut-related disorders, and even make your skin glow.
When you think of loading up on gut-friendly bacteria, you most likely will think of turning
to probiotics.
Probiotics are live microorganisms known to replenish your gut microbiota and are generally
safe for consumption for most people.
But if you are not a big fan of probiotics or certain medical conditions do not allow
you to take them, don’t worry; you have plenty of other options.
Here are they:
The first gut-friendly food on our list is psyllium!
Psyllium is a fiber derived from the husks of the Plantago ovata plant’s seeds.
It also goes by the name ispaghula.
It is a common bulk-forming laxative that helps in relieving the majority of your digestive
problems like irritable bowel syndrome, Crohn’s disease, and constipation.
But what makes psyllium so good for your digestive health?
The answer lies in its rich fiber content.
Have you heard of your gut bacteria's affinity with fiber?
No?
Although your body cannot digest or absorb fiber, it plays an essential role in supporting
the growth of beneficial gut bacteria.
Studies have shown that microbes break down fiber into simpler forms using specific enzymes,
which provide nutrition to gut bacteria and allow them to multiply in numbers.
Essentially, fiber is a food source for your gut microbiome.
And because psyllium is rich in fiber, it acts as a perfect prebiotic that promotes
the growth of healthy microbes in your gut.
Another reason why fiber is essential for your digestive system is because it helps
food move smoothly through the gastrointestinal tract.
Fiber-rich substances like psyllium absorb water from your gut and add bulk to your food.
This ensures a rapid movement of food matter along your gut, making digestion easy and
quick.
Besides, after the digestion process is over and all the nutrients have been absorbed,
fiber, which remains largely unchanged due to the inability of your body to break it
down completely, softens the stools by attaching itself to them.
This relaxes your bowel movements and relieves you of constipation.
Psyllium intake is also beneficial when it comes to cardiovascular health.
It can regulate blood pressure, improve lipid profiles, and strengthen the heart muscle.
One study focusing on overweight adults showed that taking psyllium for at least six weeks
regularly reduced cholesterol levels significantly, which is essential in boosting your heart’s
overall well-being.
So, if you’re tired of recurring digestive issues and at the same time wish to give the
much-needed boost to your heart’s health, psyllium is probably the right pick for you.
Next up, we have the super-healthy artichoke!
You may not have heard this, but artichokes have a wide range of health benefits.
This is because they are full of nutrients like vitamin C, vitamin K, thiamine, niacin,
riboflavin, protein, fiber, folate, iron, magnesium, and calcium!
Artichokes have a rich legacy as a medicinal plant and have been a one-stop solution to
the digestive problems of early Greeks and Romans.
Artichokes have even been praised in many ancient Egyptian drawings.
So, one clear thing is that artichoke has been a staple of your gut health long before
you even knew about it.
Its origin can be traced to the Mediterranean region as it is a native plant to southern
Europe, northern Africa, and the Canary Islands, with European immigrants bringing it to the
United States in the 19th century.
Today, it has become a popular choice among health enthusiasts who rely heavily on natural
remedies for their medical concerns.
A compound called cynarin in artichokes is significantly responsible for its medicinal
benefits.
Cynarin is a biologically active food component that acts as an antioxidant and scavenges
the free radicals in your body.
This reduces the risk of oxidation-induced inflammation and saves you from issues like
inflammatory bowel syndrome and atherosclerosis, a condition that marks the buildup of fats,
cholesterol, and other substances in your artery walls.
Did you notice that whenever we mentioned a gut-friendly food, it also turned out to
be beneficial for your heart?
Well, that’s not merely a coincidence.
Studies have shown that your gut microbiota and cardiovascular health are strongly connected.
Altered amounts of gut bacteria can accelerate heart attacks and strokes by meddling with
your blood pressure and lipid levels.
So, if things go awry in your gut, you can also expect a few upheavals in your heart.
An incorrect balance of gut bacteria can also trigger various issues in other places in
the body, so keeping your gut healthy is essential.
Another shot at making your gut happy can be by including bone broth in your diet.
Bone broth is made by cooking bones from animals like chicken, cow, turkey, lamb, bison, buffalo,
or fish for approximately 12-48 hours.
You can also add marrow and connective tissues such as feet, hooves, and fins to your bone
broth.
It is highly nutritious and can be enjoyed as an addition to your soups, sauces, and
gravies.
Bone broth intake can help you improve your gut health significantly.
The reason behind this lies in its rich gelatin composition.
Gelatin is a protein product derived from collagen in animal skin, bone, and connective
tissue.
Gelatin naturally attracts and holds liquids, binding water in your gut and helping you
ease food movement.
Besides, an amino acid in gelatin, called glutamine, helps prevent the occurrence of
a “leaky gut.”
It is a condition wherein your gut becomes too permeable.
A perfectly smooth functioning gut with no issues is supposed to form a tight barrier
that controls what gets absorbed into your bloodstream and what doesn’t.
But the situation reverses when your gut faces problems; in that case, it is more likely
to ooze out partially digested food, toxins, and bacteria to the nearby tissues.
This may lead to changes in gut flora and the manifestation of various digestive problems.
Including bone broth in your diet can help you avoid leaky gut and instead promote your
digestive health.
Studies have also shown that bone broth protects the mucosal lining of the digestive tract
in rats and is speculated to have the same effects in humans.
However, more research is needed to establish this claim.
Let’s now move on to versatile flax seeds.
Flax seeds can add life to any ordinary recipe with their crispy crunch and nutty flavor.
Not only do they enhance the taste, but their rich nutrient composition also makes them
perfect for warding off almost every other health disorder, especially those related
to your digestive system.
Did you know that just one tablespoon or 7 grams of flax seeds contains 2 grams of fiber?
That’s right!
Flax seeds contain both types of fiber, soluble and insoluble, which are crucial for your
digestive well-being.
While soluble fiber binds water to the food and slows digestion (which helps control blood
sugar and cholesterol levels), insoluble fiber bulks your stools and helps ease waste movement
along your intestines.
The combined effect helps promote overall gut health and saves you from gastrointestinal
issues such as constipation, inflammatory bowel syndrome, and Crohn’s disease.
Flax seeds could be great additions to your weight loss regimes too.
They are low in carbohydrates, high in vitamins and minerals, and excellent sources of fiber,
which helps you reduce your appetite by making you feel full for an extended time.
Flax seeds contain many phenolic compounds, which adds to their anti-oxidative properties.
They effectively slay free radicals and fight oxidative stress, making them good anti-cancer
foods.
Studies also show that flax seeds contain omega-3 fatty acids that help prevent inflammation-related
disorders, including type 2 diabetes and cardiovascular issues.
Lately, “gut health” has garnered a lot of attention.
That’s because everything is interconnected to your gut, be it your skin, heart, brain,
immune function, or sleep cycle.
Our utmost priority should be to take care of it and ensure it gets what it wants.
So, drink plenty of water, include these fiber-rich nutritious foods in your diet, and exercise
regularly.
Want to know more about your gut and overall health?
Watch Gut Bacteria And The Mind | Foods To OPTIMIZE Your Gut-Brain Axis
Or Shocking Truth About Your Gut Microbiome Affecting Your Eyes
Go ahead!
Click one, or better yet, watch both.
Which gut-friendly food did you try?
Let us know in the comments below!