Here’s how you can make salads that are ‘gut-healthy’

The expert said that fuelling your body with salads is an excellent way to promote digestion, support a healthy gut microbiome, and boost overall well-being. “Loaded with fibre, vitamins, and minerals, salads help improve digestion, maintain weight, and enhance nutrient absorption. They can also reduce inflammation, increase energy levels, and support a strong immune system,” Kapoor said.

Here are some simple ways to make salads that are healthy for your gut.

*Add prebiotic food to feed your gut bacteria.
*Vary up your greens for different flavours and nutrients.
*Aim for three different plants as this helps your gut microbiome.
*The more colour, the better because colour means antioxidants.
*Add or pair with a protein as protein helps you stay full.
*Focus on healthy fats for nutrient absorption, satiety, and enhancing flavour.

Adding, functional nutritionist Mugdha Pradhan, CEO and Founder, iThrive said that while the benefits of including vegetables and plant fibre in your diet are quite well known, the other side of the story isn’t.  “Most people with gut issues( an increasingly large percentage of the population today) cannot tolerate fibre well. Vegetables usually tend to contain more insoluble fibre instead of soluble fibre. The former is more problematic for gut health and can irritate the gut even more. Additionally, vegetables also contain plant defence chemicals and antinutrients like lectins, phytates, oxalates, etc which can be detrimental to gut health in various ways,” she said.

As such, she also suggested some ways you can make your salad more gut-friendly:

– Always remove the seeds and peels of vegetables and fruits since they contain much higher concentrations of antinutrients.
– Avoid fully raw salads. Try to cook the vegetables a little in some way such as by steaming or stir-frying.
– Some vegetables are higher in antinutrients than others. Try to choose gut-friendly vegetables such as carrots, sweet potatoes, zucchini etc.
– Raw sprouts which are often included in salads can trigger symptoms like gas and bloating in a lot of people and should be avoided.
– Wash your produce thoroughly and soak it in a vinegar and baking soda mixture to remove parasite eggs/ larvae.
– Always buy organic produce to avoid exposure to pesticides and other farming chemicals that are very harmful to the gut. If not getting organic produce, soaking it in activated charcoal helps remove the toxins to a large extent.

However, if you are not a fan of salads, fear not! Kapoor said that there are plenty of ways to make them enjoyable. “Experiment with various textures, flavours, and toppings to create a personalised salad masterpiece. Try adding crunchy nuts, creamy avocados, tangy dressings, or grilled protein for extra taste and satisfaction. The key is to make it visually appealing and diverse,” she said.

Concluding, Kapoor asked everyone to make the salad a regular part of the routine and experience the transformative health benefits. “With each bite, you’re nourishing your body from within, cultivating a thriving gut, and embracing a life of vitality. Happy salad-making and happy gut!”

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