How to Improve Gut Health with Easy Pantry Swaps
Gut health isn’t just about quick digestion or efficient nutrient absorption. It plays a central role in our overall well-being. From how we process emotions to how the immune system combats harmful radicals; the gastrointestinal system is deeply involved. So, we must ensure its smooth functioning for mental and physical fitness.
How does the gut work? Our GI tract is home to various bacteria, which play a role in food absorption and metabolism. Whatever we eat has a direct impact on our gut composition, making it essential to maintain a balanced diet to support microbial diversity. This implies that you can easily strengthen your gut system by making some healthy pantry swaps without any drastic shifts. So, what works for digestive wellness? Learn about some top food choices to include in a daily diet that improves digestion naturally.
Top 5 Foods for Gut Health
Based on research, plant-based diets contribute to healthy compositions of gut microbiota. So here we are discussing some plant-based gut support options you need for your pantry:
- Whole Grains
For gut health, you need to consume maximum dietary fiber, and whole grains are an essential source. The recommended daily fiber intake for women is around 25 grams and 30 grams for men. The actual requirement varies with age, so plan your meals accordingly.
You need to replace processed food that lacks fiber with whole grains that offer both soluble and insoluble fiber. Edibles like bulgur, brown rice, oats, barley, and quinoa maintain normal blood sugar levels and promote regular bowel movements.
- Vegan Supplements
Another effective plant-based option to improve your digestive system naturally is vegan capsules. These supplements offer digestive enzymes and fibers, helping to treat bloating, constipation, or similar stomach disorders.
Moreover, cannabidiol is a therapeutic cannabinoid with anti-inflammatory properties. Most gut disorders, such as ulcerative colitis and Crohn’s disease, are triggered by inflammation; taking capsules provides a protective barrier against them. However, always consult your healthcare provider before using any supplements in the long run.
- Legumes
Meat is a vital source of protein, an essential nutrient for various bodily functions. However, too much consumption of red, processed, or fatty meat results in unhealthy gut microbial composition. Animal-based foods are high in saturated fat, so it’s essential to replace them with plant-based protein sources like legumes to support a healthy gut microbiome.
Legumes, such as beans, lentils, chickpeas, and peas, contain a rich amount of protein and relatively low levels of saturated fats. According to research, their regular intake lowers the chances of issues like irritable bowel syndrome, obesity, colorectal cancer, diabetes, etc.
- Healthy Fat-Containing Oils
Just like proteins, fibers and carbohydrates, we need fats for overall well-being. However, you need to make a wise selection to choose only unsaturated fats that aid in nutrient absorption. On the other hand, saturated fats increase the risk of heart issues, so you should avoid them.
To meet your fat requirement, keep olive oil in your pantry, particularly extra-virgin olive oil, which contains the highest amount of healthy fats. Likewise, avoid using coconut and palm oil as they are high in saturated fats, so put your health at risk.
- Plant-based Natural Sweeteners
Your pantry is incomplete without any sweetener. Refined sugar is readily available but poses multiple health risks. For optimal weight management, consider switching to a plant-based sweetener, such as stevia.
According to the US Food and Drug Administration, stevia is safer for use in various recipes. With its zero calories, you can enjoy desserts without guilt. However, use stevia in a moderate amount, as excessive usage leads to microbial imbalance.
Bottom Line
The idea of a restrictive diet for optimal weight management and overall health is becoming outdated. Supporting your digestive system with smart pantry choices is a more sustainable way to enhance your overall quality of life.
All the above-mentioned science-backed gut health tips are easy to follow as they require simple adjustments in your pantry. Start taking care of your gut microbiome by replacing processed and sugar-based foods with fiber-enriched whole foods.
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