10 Science Backed Tips To Keep Your Gut Healthy, Approved By Harvard Physician (Credits: Pexels)
There is a lot of conversation happening around gut health recently. In a world full of confusing diet advice everything may feel a little overwhelming. Thus, keeping it simple for you without complicating much, here are 10 science-backed tips to keep your gut healthy by Dr. Trisha Pasricha, a Harvard trained gut health physician.
Go for smoothies instead of fruit juices
In a smoothie the healthy fibres get inculcated and pass more easily through your stomach. When it comes to fruit juices, you may lose those benefits as well as juices lead to a glucose spike that stresses your pancreas.
Cut out ultra-processed foods
This is not a new one. A typical western diet is high in fat and low in fibre. It induces more than double the number of bacterial toxins in the blood compared to a balanced diet.
Eat more fibre
Daily fibre intake for an adult is about 22 to 34 grams. Eating a fibre-rich diet keeps the gut healthy and happy.
Embrace whole grains
Brown rice, quinoa and farro are also rich in fibre and help in keeping you regular. They also reduce the risk of colorectal cancer.
Try plain greek yogurt
Low-fat plain greek yogurt at breakfast is going to help you stay full for longer and it also has twice the protein of regular yogurt.
Avoid sugar-sweetened beverages
These really harm your gut, sometimes even beyond repair.
Don’t shy away from eggs
Eggs usually have a bad rap in the market but moderation is the key. Studies have found that eating one egg a day can actually help decrease the risk of heart disease.
Be smart about sugar cravings
According to studies, those who are on restrictive diets go overboard when given a chance at sweet cravings. So the key is to eat smaller, less frequent portions of your favourite sweets.
Cut out alcohol
There are no safe amounts of alcohol consumption, thus, to keep your gut healthy, cut it out.
Avoid processed meat
Processed meat like bacon, smoked sausages and cured hams may raise the risk of colorectal cancer which has already been on the rise in young people
