How to ‘fix’ your gut health in 14 days?

Diversify your diet

– Diversifying your diet daily helps the gut as different foods support different types of bacteria. A diverse range of foods helps maintain a diverse microbiome, said Parihar.

Chew more – Digestion starts in the mouth

– Eating slowly, chewing well, and savouring your food can improve digestion. “Eating slowly, chewing thoroughly, and savoring your food can enhance the digestive process. Proper chewing breaks down food into smaller particles, making it easier for the digestive enzymes to do their job,” said Sushma.

Pile your plate with polyphenol-rich foods

– It is a micronutrient obtained by consuming plant-based foods. Polyphenols are found in several foods, herbs, and spices.

Double your fibre intake

– Our gut flora thrive on it. Fibre supports the growth of beneficial bacteria in the gut. Eat a diet relatively high in fibre-rich foods, such as fruits, vegetables, legumes, and whole grains, said Parihar. “Opt for a diet high in fibre-rich foods like fruits, vegetables, legumes, and whole grains. Fibre supports the growth of beneficial bacteria, promoting a balanced and flourishing gut microbiome,” said Sushma.

What changes are you making? (Source: Getty Images/Thinkstock)

Ban added sugar

– Added sugar is like rocket fuel for your microbiome. “That sounds like a good thing, but unfortunately it appears to encourage specific families of bacteria to ‘take over’, crowd others out and tip a balanced gut into dysbiosis,” said Parihar.

 

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Overnight fasting (minimum 13-15 hours)

– It seems strange that we can help our gut flora by not eating and starving them. Changes in the microbiome due to fasting are associated with increases in gut mucous. According to Sushma, fasting triggers positive changes in the microbiome, including increased production of gut mucus, which is beneficial for overall gut function.

By following these simple yet impactful tweaks to your daily routine, you can kickstart the journey to a healthier gut in just 14 days, Sushma said, “Remember, a diverse and well-nourished microbiome is key to supporting digestion, nutrient absorption, and overall gut function. Make these adjustments, and you’ll be on your way to enjoying a happier and healthier gut,” said Sushma.