The question is, given the current circumstances when gyms and fitness centres are all shut, how does one maintain their digestive health? Adopting healthier lifestyle practices like exercise and yoga are all good measures when done regularly, but it’s also important to make little modifications in our diet to maintain normal digestion overall. For instance, one of the ways to begin is by including fibre in your meals. Fibre plays a major role in digestive health. It is the fuel the colon cells use to keep themselves healthy. Fibre helps keep our digestive tract flowing by keeping our bowel movements regular.

Let’s discuss: Fibre and Digestive Health

Fibre keeps the digestive system clean and healthy by breaking down the insoluble food and easing out the bowel movements. It even flushes cholesterol out of your body. According to this study, including fibre in your meals will have several long-term benefits, like not feeling hunger pangs frequently and maintaining healthy digestion.

Now, are you thinking about how you can increase the intake of fibre on a daily basis? Dietary fibre is present in several veggies, fruits and cereals. However, one simple way to include fibre in your daily diet is through staples in your diet – that is the flour you use! Consider replacing your regular flour chapatis with Aashirvaad Atta with Multigrains because this is made of six different grains and packs in the goodness of wheat, soya, channa, oat, maize, and psyllium husk. While each grain has its own qualities and health benefits, Aashirvaad Atta with Multigrains combines it all to ensure you never miss your daily dose of fibre.

The rich composition ensures that the chapatis you make using this flour are high in fibre, and keeping you active for longer. So, make a transition towards a more nourishing atta without affecting the taste and softness of your bread. This move from your regular flour to multigrains, will have a positive effect in maintaining digestion while its iron content supports immunity. In addition, since high fibre foods tend to be more filling than low fibre foods, you are also likely to stay satiated when you make the switch.

The current challenging times have put the focus on taking care of our health more than ever. So it’s the best time to adopt healthier lifestyle practices in favour of building good digestive health. That’s why it’s not a bad idea to ditch high carb junk and fatty foods and meals that are high in fibre.

The brand’s latest ‘Happy Tummy for a Happy You’ campaign is creating awareness about the importance of a fibre-rich diet for a normal digestive system. While we have all heard of intelligence quotient (IQ) and emotional quotient (EQ), here’s your chance to explore your Digestive Quotient, or DQ! To know more about your digestive health and to check your Digestive Quotient, do click here.

Making a few simple tweaks to your lifestyle can help improve your digestion.

Your digestive system breaks down the foods you eat into the nutrients your body needs. If you neglect your digestive health, your body could run into problems absorbing those essential nutrients.

The foods you eat and the lifestyle you live have a direct impact on your digestive health. Taking steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being.

Not sure where to start? Try incorporating these strategies into your daily life to keep things running smoothly:

1. Eat a high-fiber diet. According to Maria Adams, MS, MPH, RDN, owner of Halsa Nutrition and adjunct professor of nutrition at Endicott College in Beverly, Massachusetts, consuming a high-fiber diet that’s rich in whole grains, vegetables, fruits, and legumes can improve your digestive health. “A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated,” Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight.

2. Get both insoluble and soluble fiber. It’s important to consume both types of fiber, since they help your digestive system in different ways. “Insoluble fiber, also known as roughage, can’t be digested by the body and therefore helps add bulk to the stools,” says Adams. “Soluble fiber draws in water and can help prevent stools that are too watery.” Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; you can get soluble fiber from oat bran, nuts, seeds, and legumes.
3. Limit foods that are high in fat. “In general, fatty foods tend to slow down the digestive process, making you more prone to constipation,” says Adams. But since it’s important to get some healthy fat in your diet, Adams recommends pairing fatty foods with high-fiber foods to help things move along more smoothly.

4. Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to digestive discomfort. When you eat meat, select lean cuts, such as pork loin and skinless poultry and limit portion size, filling more of your plate with fiber-rich whole grains, fruits, and vegetables.
5. Incorporate probiotics — and prebiotics — into your diet. Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. “They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress,” says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.

In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut, according to the Academy of Nutrition and Dietetics. Prebiotics are found in a variety of raw fruits, vegetables, and whole grains including bananas, oats, onions, and legumes.

6. If you have digestive issues, try the low FODMAP diet. Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) foods, which are types of carbohydrates, can be hard for some people to digest. If you know you have IBS — or if you simply deal with symptoms such as abdominal cramping, gassiness, bloating, and diarrhea — the low FODMAP diet may offer some relief. This diet is meant to be followed for a short period of time to identify which trigger foods you should avoid for easier digestion. Work with a registered dietitian nutritionist (RD or RDN) who specializes in this area to ensure your diet is healthy while you figure out which foods should be eliminated from your diet for good.

7. Eat on schedule. Adams says that consuming your meals and healthy snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

8. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.

9. Skip the bad habits: smoking, excessive caffeine, and alcohol. Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.

10. Exercise regularly. “Regular exercise helps keep foods moving through your digestive system, reducing constipation,” says Adams. Staying active can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

11. Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

After digestion, about 85-90pc of circulating blood goes straight to the liver which produces bile, that works as a detoxifier and metabolises proteins, carbs and fats from the food.

The liver stocks up essential vitamins and minerals, maintains hormonal balance, converts stored sugar to usable sugar, helps the immune system against infections by destroying old RBCs, removes bacteria, and carcinogens from our blood. So, it is obvious to care for and love your liver to keep things going.

Cleanse your liver before it cries out for help

Notice the warning signs

Being a multifunctional organ, the liver is very prone to diseases. The possible indicators of a burdened liver are abdominal bloating, discomfort over the liver, excessive abdominal fat, troubled indigestion, heartburn, acne, or itchy and blotchy skin, loss of appetite, unexplained weight gain, and inability to lose weight even with calorie restriction. However, the symptoms are not easy to pinpoint, but can, eventually, turn into fatty liver.

Other signs to watch for include hypertension, diabetes, fatigue, high cholesterol and triglyceride levels, moodiness, feelings of despair, depression, sleep apnea, snoring, and occasional outbursts of anger.

Go for natural and fresh

For the sake of a healthy liver, super natural foods are affixed with a balanced diet that increases the vitality of liver, cure damage and let the liver rest.

Breakfast:
Plan a diet high in fibre from breakfast to dinner, whole wheat breads, oats, rye and barley cereals increase feeling of fullness, act as a scrubber for digestive system by minimising the load on detox action.
Start the day with a glass of lemon water or fresh fruit juices; the fact is that all citrus fruits, berry family, kiwi fruit, persimmons or grapes are natural antibiotic and anti-cancer, ease the synthesis of toxins into substances that can be absorbed by water and flushed out.

Lunch and dinner:

Broccoli, cabbage, cauliflower or lettuce are rich in glucosinolate and aid in getting rid of harmful toxins. They taste better if served as fresh, raw or steamed at lunch or dinner; with white meat, whole grain bread sandwiches, baked or steamed chicken or salmon or in clear soups.

Cooked beans, lentils, chickpeas or kidney beans are rich in fibre, and carry enough proteins to flush out toxins. Increase the intake of sulphur by using garlic, radishes, shallots, onions and eggs as it assists in breaking down fats and pump them out of the body.

Salads:
Assemble salads with pigments and phyto-chemicals found as red colour in carrots, tomatoes and beets, purple cabbage, red, yellow and green capsicum, or leafy greens like alfalfa, cilantro, kale and spinach to give the liver a boost of chlorophyll, toss salads in balsamic vinegar or apple cider which acts as both a tonic and a cleanser.

Snacks:
To have liver friendly snacks at hand like carrot sticks, fresh apple slices, good quality dark chocolate, salt-free walnuts and almonds which contain arginine, is an easy way to support cleansing action by throwing ammonia out and purify blood.

Desserts:
Liver-friendly fruits that include cherries and berries of all types, can be incorporated in desserts, sugar-free jello or eaten with low-fat yoghurts and kimmed milk.
Oils and fats:
Use cold compressed oils such as olive oil, flaxseed, coconut and sunflower oil in meal preparations; omega-3-fatty acids found in them provide the body with a liquid base to suck up harmful toxins which are then filtered by the liver. Add avocados and olives for healthy fatty acids in your diet.

Spices and herbs:
Season the meals with a mild range of spices and herbs like jalapeño peppers, peppercorns, star anise, thyme, turmeric, paprika, nutmeg, oregano, cloves, dried fenugreek, cardamom, fennel, poppy, coriander, mustard, sesame and cumin seeds, cinnamon, saffron, rosemary and dried mint leaves, as they speed up the crashing of toxins inside the liver cells.

Drink plenty of water as it cleanses the body of toxins; since it makes you feel full, it is easier to diet. To increase liver efficiency, drink green tea in between meals, as it is full of antioxidant catechins.

Say ‘no’

Avoid alcohol, smoking, midnight meals, processed bakery products, fine flour breads and biscuits, high sodium foods, aged cheeses, instant coffee, red meat, frozen and canned foods, and carbonated drinks. Although they taste great, be aware that ice cream and soft cheeses are low in calcium and high in saturated fat. Avoid eating raw or smoked seafood and deep-fried fast food.

Do not take unprescribed painkillers with paracetamol, acetaminophen and ibuprofen base. Don’t use iron supplements more than required.

Be faithful with the dietary regime to see wonderful results. When you lose the proper amount of weight combined with exercise, you should notice the impact on overall health. Always consult the doctor while on this diet, and keep up with active lifestyles and healthy environs!

Fruits And Vegetables
One of the ways you can keep your digestive system as healthy as possible is to subscribe to a balanced diet. There are many foods that are involved in such a diet that you need to consider, with one of those food groups being fruits and vegetables. The actual amount of servings that are recommended are different per person. You have to consider different factors like age, body type, and size to help you figure out your ideal food intake. It is a good baseline to have at least one serving of fruits or vegetables with each meal, as well as a few servings to snack on between meals throughout the day. You should ask your doctor what your ideal consumption should be and how to follow a balanced diet.

Fiber, Prebiotics, And Probiotics

Fiber is another key food ingredient that is a nutritional building block. Fiber is important to maintain your health but is also important to improve digestion and those that may be struggling with it as they age. Prebiotics can help probiotics and fiber become more efficient, which are key to helping with maintaining your blood sugar levels and curbing your feelings of hunger. It assists in breaking down your food and this all contributes to a better digestive system and will help your digestive processes by softening your stools, making it easier to pass your bowel movements. Fiber is important for preventing problems from arising with your digestive system.

Drink Plenty Of Water

Another way that you can help your digestive system to stay as healthy as possible is by drinking a lot of water and ensuring that you are properly hydrated. Drinking water has so many health benefits. The way it impacts your digestive system is that it helps break down your foods easier which has multiple benefits with food absorption and digestion. It helps make your stools softer, which again makes going to the washroom much easier and prevents issues like constipation. Make sure that you drink at least a glass of water with your meals, and of course throughout the day, to help make it easier for your body and help prevent indigestion.

Exercise
The food and drinks that you consume throughout the day is not the only thing that you can do to promote good health targeted at your digestive system. One other way you can help your body and health is with regular exercise. There are many benefits to staying active and fit that are associated with your overall health. Exercise helps keep the food in your body moving and breaking down, as your digestive systems are working efficiently in a healthy state. Exercise keeps your body and muscles strong to reduce constipation.

Cut Out Bad Habits

If exercise and treating your body well has positive effects on your digestive system, bad habits can have negative results for your health and digestion. Alcohol, smoking, and even consuming significantly large amounts of sugar and caffeine can lead to problems with your digestive system, forcing your body to spend a lot of energy breaking other contaminants down within your body. This makes digestion a much longer and more difficult process. This interference of your digestive system can cause problems and more health concerns like ulcers and heartburn.

Reduce Stress 

Another external factor that can play a role in your body’s functioning and health is stress. This psychological factor can have detrimental issues that impact your body in various ways.

Healthy digestion involves the breaking down and absorption of nutrients without distressing symptoms such as upset stomach, gas, heartburn, nausea, constipation, or diarrhea.
Your food and lifestyle have a direct impact on your digestive health. Improving these factors can support your digestive system’s function and boost your overall health and sense of well-being.
Simple Ways You Can Do Today for Healthy Digestion
You can implement plenty of ways to achieve healthy digestion, and here are simple practices that you can immediately do today.

1. Eat Real Food
There are many ways to start eating real food. Consider a whole diet, limit your processed food intake, and avoid food additives, trans fats, and artificial sweeteners. These will not only improve your digestion but will protect you against digestive diseases as well.

2. Get Plenty of Fiber

A high-fiber diet helps food keep moving through your digestive tract, making you less likely to get constipated.

3. Eliminate the Fats

Fats stay and burn the longest in your system.
Decrease your fat intakes, such as junk foods, burgers, fries, and other greasy meals.

Be mindful in your cooking. Maybe you can choose steaming over frying most of the time.

4. Stay Hydrated but Drink with Care

Water is essential to good health and normal bowel function. It helps keep stool soft but solid and well-formed. Avoid drinking beverages such as coffee or soda, especially if they trigger your digestive problems.

5. Manage Your Stress

Stress hormones directly affect your digestion. As a result, stress can negatively impact your digestion. In fact, it is linked to Irritable Bowel Syndrome, ulcers, constipation, and diarrhea.

6. Eat Slowly and Mindfully

Mindful eating is the practice of paying attention to all aspects of your food and how you eat them. Eating slowly and mindfully may help prevent common digestive issues such as indigestion, bloating, and gas.

7. Chew Your Food Well

Chewing thoroughly breaks down the food more easily. The act of chewing also produces saliva, which aids in mixing food in your stomach properly.

8. Get Moving

Since exercise and gravity help food travel through your digestive system, it can improve your digestion and reduce constipation symptoms.
In addition, it can also help reduce inflammation, which can prevent inflammatory bowel conditions.

9. Consider Oral Digestive Enzymes

Consult your doctor for medicines that may help your dyspepsia, such as digestive enzymes.

Oral digestive enzyme supplements aid in the digestive process reducing symptoms of indigestion. Digestive enzyme supplementation is also reported to significantly reduce symptoms of flatulence, bloating, belching, and fullness after meals.

In case of recurring symptoms of indigestion, it is best to consult your doctor for appropriate evaluation and management.

Having a healthy digestion is an effective way to improve your overall health.  Paying attention to the above tips can make a huge difference.

We’ve all heard of probiotics, but what about prebiotics? Journalist and nutritionist Allison Clark explains the benefits of these food molecules to our health. Plus, she outlines 15 of the best prebiotics to add to your diet to aid digestion. 

The importance of maintaining a healthy gut microbiome has been gaining more attention. The gut microbiome contains trillions of microorganisms, most of which are bacteria, and plays a major role in various aspects of our health.

Probiotics and fibre have gotten a lot of fanfare lately when it comes to gut health, but in order to feed the “good bugs” or beneficial bacteria in our intestines, we also need to eat adequate prebiotics.

Unlike probiotics, prebiotics are not live microorganisms, and although most prebiotics are different types of fibre, not all prebiotics are fibre. So, what are they exactly and what are the best prebiotics you can consume?

The benefits of prebiotics
Prebiotics are defined as substrates that are selectively used by the gut microbiota that produce a health benefit for the host (i.e. us humans!). Substrates are molecules that enzymes act upon and can include indigestible fibre, polyphenols and polyunsaturated fatty acids.

So, in essence, prebiotics serve as food for beneficial microbes in our guts that result in the production of beneficial metabolites. These have anti-inflammatory and anti-cancer properties for humans, alongside other health benefits.

“Foods that contain high levels of polyphenols act as some of the best prebiotics. They include dark chocolate, green tea, red wine and berries.”

According to UK researcher Glenn R. Gibson (who introduced the term prebiotics to the scientific world), “prebiotics are safe, efficacious and user-friendly. They can also be used prophylactically [and] as an adjunct to existing therapy.” Indeed, some of the proven health benefits of regularly consuming prebiotics include:

• Improved immune health and reduced inflammation
• Reduction in diarrhea and constipation
• Reduced risk of allergies
• Improved mineral absorption
• Improved metabolic health (insulin resistance, blood lipid levels)
• Increased satiety
• Protective effects against cardiovascular disease and colon cancer as well as irritable bowel syndrome (IBS) and Crohn’s disease.

A low consumption of prebiotics may be detrimental to human gut health, resulting in a lower production of short chain fatty acids, increased intestinal permeability and increased pathogen infection.

Common prebiotic fibres include: inulin, human milk oligosaccharides found naturally in breast milk, galato-oligosaccharides (GOS), and fructo-olgiosaccharides (FOS). Luckily, prebiotics are found in a variety of foods. So, which are the best for you to consume?

The 15 best prebiotics 
We can split the most beneficial prebiotics into four main food groups: vegetables, fruits, legumes/grains and seeds. Try to add some from each group into your diet – eat them on a regular basis and you should start to feel the benefits.

Vegetables
1. Onions
A staple vegetable and cheap to buy, onions are rich in the polyphenol quercetin and contain about 10 per cent inulin fibre by weight. They also contain the prebiotics fructan and FOS. These have both been shown to increase the amounts of beneficial bacteria and the short chain fatty acid butyrate production in the intestines.
2. Leeks
Leeks, like onions, also belong to the Allium family and they contain up to 16 per cent inulin fibre by weight. Leeks are also high in the antioxidant kaempferol which has anti-cancer, anti inflammatory and antimicrobial properties. Furthermore, they’re also rich in vitamins B6, C and K, as well as folate and manganese.

3. Garlic
A tasty condiment that has antimicrobial effects, garlic is one of the best prebiotics you can add to your diet. It contains inulin and FOS and has been found to stimulate the growth of beneficial Bifidobacteria and may reduce gastrointestinal disease. Eating garlic in its raw state has even more health benefits for your immune and digestive systems.

4. Jerusalem artichokes
Although their name is deceiving, this tuber vegetable is actually related to sunflowers and not globe artichokes. Jerusalem artichokes are high in inulin which feeds beneficial bacteria and can be eaten cooked or raw.

5. Chicory root
Chicory root is one of the richest sources of the prebiotic inulin and is often used as a caffeine-free coffee replacement. Chicory can decrease constipation, increase beneficial bifidobacteria and improve gut function. Incredibly, it contains almost 65 per cent of fibre by weight, making it one of the best prebiotics you can consume.
“A tasty condiment that has antimicrobial effects, garlic is one of the best prebiotics you can add to your diet. Eating it raw has even more health benefits for your immune and digestive systems.”

6. Asparagus
Asparagus is rich in antioxidants and fibre, especially inulin. Furthermore, the polysaccharides found in asparagus may be protective against liver cancer. Its prebiotic benefits are more potent when eaten raw.

Fruits
7. Bananas

Bananas are rich in carbohydrates, vitamins and minerals. Consuming bananas has been shown to increase beneficial bifidobacteria in the gut. In fact, eating unripe green bananas may confer even more benefits as they contain high amounts of resistant starch, which exerts prebiotic effects, and may also reduce insulin resistance.

8. Apples

Apples are high in antioxidants, vitamins A, C, E, folate, and potassium as well as the fibre pectin. The fibre in apples along with their phenol content  – which have prebiotic effects on the gut – can improve digestion and lipid metabolism. For the most nutritional benefit, be sure to eat the peel where the antioxidant content is the highest.

Compared to conventionally grown apples, organic apples have been found to harbor less pathogenic bacteria and more beneficial bacteria like Lactobacilli, offering additional probiotics. So, skip the apple juice and eat the whole fruit for the best prebiotic benefits.

Legumes and grains

9. Chickpeas

Chickpeas, like other legumes such as lentils and beans, contain various types of prebiotic fibres, including FOS, GOS and fructans. GOS consumption can lead to increased bifidobacteria levels in the gut, whereas fructans have been shown to increase lactic acid bacteria. To enjoy their prebiotic benefits, chickpeas can be eaten boiled, canned or used as a flour in baked goods.

10. Wheat bran
Wheat bran is the hard outer layer of the wheat kernel and is high not only in fibre but also starch, protein, vitamins, and minerals. It’s a major source of cereal fibre intake in Western countries and one of the best prebiotics because it contains arabinoxylan-oligosaccharides. These exert a pronounced prebiotic effect that can improve stools and transit, lead to a healthy gut environment, and increase the amount of beneficial bacteria as well as short chain fatty acid production in the gut.

11. Oats

Oats contain one of the best prebiotics studied called beta-glucan. Of all the types of oats, oat bran has the highest fibre and beta-glucan content. The prebiotics in oats have been shown to increase beneficial bifidobacteria species in the gut, which can also reduce plasma cholesterol concentrations.

Consuming oatmeal porridge has also been shown to improve the gut microbiota composition. The beta-glucan found in oats also have anticancer properties and may improve blood sugar.
12. Barley
Barley, like oats and wheat, contains the prebiotic beta-glucan and can also lower blood sugar. Additionally, studies have shown that barley can increase short chain fatty acid production in the gut and can significantly change the gut microbiota composition, such as increasing Lactobacillus strains in the gut. Beta-glucans found in barley have also been shown to reduce total and LDL cholesterol.
Seeds
13. Flaxseeds
Flaxseeds are rich in fiber, the omega 3 fatty acid alpha linoleic acid (ALA), lignans and antioxidants that promote regular bowel movements and regulate blood sugar. One study showed that the gut microbiota fermented the flaxseed fibre into short chain fatty acids which were protective against obesity.
Due to its high omega 3 content, it’s best to eat flaxseeds raw so that cooking doesn’t oxidize the fatty acids.  Lignans may prevent certain cancers, especially hormone-related cancers, as they’ve been found to regulate estrogen level.

14. Walnuts

Walnuts are packed with vitamins, minerals, antioxidants and essential fatty acids including ALA. Consuming walnuts regularly (43g/day, or about 3oz) has been shown to enhance probiotic and butyric acid-producing species in the gut. In addition to its fibre content, the prebiotic effect may come from the main polyphenols in walnuts, ellagitannins. Besides positively affecting the gut microbiota composition, walnuts can also reduce LDL cholesterol.
Other
15. Polyphenols
Polyphenols are plant components necessary for the plant’s survival that benefit our overall health and recently have been found to have prebiotic effects on the gut microbiota. Common polyphenols are often found in so-called “superfoods” that include flavonoids, tannins, curcumins, and resveratrol. The foods that contain high levels of polyphenols that act as some of the best prebiotics include dark chocolate, caffeinated and decaffeinated green tea, red wine, and berries.
For example, consuming cacao flavonols has been shown to increase beneficial bifidobacteria and Lactobacilli in the gut. Other benefits polyphenols exert include decreasing inflammation and pathogenic bacteria and increasing short chain fatty acid production in the gut. They also have antimicrobial properties in the gut and may also improve cardiovascular health.
Round up: the best prebiotics
Despite the positive impact fibre consumption has on the gut microbiome and digestive health, most people in Western countries do not consume the recommended 25-30 grams of fiber per day. Additionally, low carb diets have become popular which may have detrimental effects on the gut since they tend to be low in the best prebiotics.
Current studies suggest that consuming between 2.5-10g of prebiotics a day is needed to experience their health benefits. On the other hand, consuming high doses (40-50g/ day) may cause gas and diarrhea, so be careful when adding them to your diet.

Although many processed foods such as yogurt or infant formula now contain prebiotics, focusing on including some of the best prebiotics into your diet is an easy and effective way to support your overall gut and physical health.

Discover the benefits of probiotics and prebiotics, the best foods, drinks and supplements, and how to boost good gut bacteria for a healthy digestive system.

The intestinal tract is the organ in the body that digests and absorbs food. It is populated by trillions of bacteria that are required for keeping the body healthy. These bacteria can be affected by a number of aspects including antibiotic use, a diet low in fibre, fruit and vegetables and infective diarrhoea. When this occurs, probiotics can help to reset the balance.

What are probiotics and how do they work?
Probiotics are living organisms that are found naturally in foods such as yogurt, kimchi, sauerkraut, miso and kefir. They are known as ‘good’ or ‘friendly’ bacteria as they compete for space and food against harmful bacteria and prevent them from settling in the gut.

What are prebiotics and how do they work?
Prebiotics are considered by some to be non-digestible carbohydrates, that are not digested by the body but nourish the micro-organisms in the colon. They occur naturally in the diet and are found in foods such as garlic, bananas, oats, onions and leeks. This idea has been criticised by some due to its poor definition and some scientists prefer to use the term ‘microbiota accessible carbohydrates’, as they are fermentable dietary fibre that the microbes can use. However, foods containing prebiotics are also the components of a healthy diet and should therefore be consumed regularly.

What can negatively affect gut bacteria?
There are a number of components that negatively affect gut bacteria including lifestyle factors such as smoking and high stress levels, as well as the use of antibiotics.

Designed to fight infections, antibiotics reduce and deplete the natural bacteria living in the gut. Resistance to antibiotics is becoming a serious problem worldwide and it is for this reason that we should only take these when absolutely necessary.

Stress can change the number and diversity of our gut bacteria, which in turn affects the immune system and may explain why certain conditions, such as eczema or acne, flare up when we are more stressed.

Excessive alcohol consumption can be inflammatory and may affect the lining of our digestive system, where a lot of our microbiome live, reducing them in numbers and therefore affecting our health.

A long-term reduced intake of fermentable carbohydrates for the treatment of IBS (as in a low FODMAP diet) can also negatively affect the bacteria in the gut. It is therefore important that these foods are only omitted for a specified time under the guidance of a specialist dietitian as the implications of long-term avoidance needs further research.

Smoking also has a negative impact on the bacterial composition of the gut in addition to the well documented health risks it carries.

What are the different types of probiotics?

There are numerous types of probiotics and each has different characteristics. They may be combined with others or appear on their own in powder, tablet or liquid dietary supplements. At the moment, foods that naturally contain probiotics are not eaten regularly in the UK and supplements are becoming more popular. The most common probiotics include lactobacillus acidophilus and bifidobacterium.

These differ as they are made up of different types or strains of bacteria, and are recommended for different clinical conditions. Lactobacillus acidophilus have been clinically shown to lower the incidence of antibiotic-associated diarrhoea and can also result in a shorter length of stay in hospital for some. In order to experience this benefit, a vast quantity of food containing probiotics would need to be consumed. It is therefore easier and more effective to take a recommended probiotic supplement.

For those with a diagnosis of IBS, supplements containing bifidobacterium have been shown to reduce symptoms, including bloating, cramping and stool frequency, and can be taken for up to eight weeks.

What are the health benefits of probiotics?

Probiotics have been shown to improve symptoms in IBS, traveller’s diarrhoea and the duration of antibiotic associated diarrhoea. There is emerging evidence that probiotics may improve cholesterol levels in people with type II diabetes, and could play a role in benefitting cold or flu outcomes during stressful periods. However, these are very small studies and more research is needed before robust recommendations can be made.

What are the risks of probiotics?

Generally, probiotics are safe for healthy individuals, however those with a compromised immune system may be at risk and should seek advice from a specialist dietitian or GP before starting.

Ever wondered what to pack in your little one’s school tiffin boxes? Use Harvard’s Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served at the table or packed in a lunch box.

Harvard Healthy Meal Platter (Image Courtesy: Harvard)
• We all know that our food platter must contain essential nutrients in adequate amounts.
• But pray, what are the food sources that contain them and how much should we eat?
• What portion of your total meal ought to be proteins, carbohydrates, fats, fibre, etc.

We have all wondered at times about what makes a healthy meal. Food is the source of several vitamins and minerals that the human body needs to function well. But naturally, one cannot have everything packed in one food source.

One wonders then how to structure or design a meal platter so as to include all essential components. Beyond the fad diets or the exclusive diets such as Keto or vegan etc, there is a composition that may define what we should ideally include in our meals. And as always, the leading light of research in health matters – the Harvard researchers have an answer.

The Harvard Healthy Eating Plate:

The Healthy Eating Plate, created by nutrition experts at the Harvard TH Chan School of Public Health and editors at Harvard Health Publications, was designed to address deficiencies in the US Department of Agriculture (USDA)’s MyPlate. The Healthy Eating Plate provides detailed guidance, in a simple format, to help people make the best eating choices.

The team at Harvard that designed this healthy eating platter also advises that one should not stop short at just eating the fare as prescribed by Harvard’s Healthy Eating Plate. It says, use the platter as a guide, eat mostly vegetables, fruit, and whole grains, healthy fats, and healthy proteins. But beyond that, say no to sugary beverages, opt for plain drinking water instead. Most importantly, remember that it’s necessary to stay active and maintain a healthy weight.

What Harvard experts call a “Healthy and Balanced Diet”:

Make most of your meal vegetables and fruits – ½ of your plate.
Aim for colour and variety, and remember that potatoes and french fries don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar. Include beans, peas and lentils, instead. Fibre, a complex carbohydrate, occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas.

Go for whole grains – ¼ of your plate.
Dalia is a food item most of us in India are acquainted with. In various parts of the country, it is used in different recipes. Some cook it with salt and spices like upma, some others make a kheer (porridge) like sweet dish out of it. That is the whole-wheat that is partly broken. Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains. A large study of more than 72,000 postmenopausal women without diabetes at the start of the study found that the higher the intake of whole grains, the greater the risk reduction of type 2 diabetes.
The power of Protein  – ¼ of your plate.
Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.

Healthy plant oils – in moderation.
Oils – a source of fats – has a very little direct effect on blood sugar levels. Not all “fat” is bad and not all “low fat” foods are good. Saturated fat (meat and dairy foods) contributes to clogged arteries and cardiovascular disease. But monounsaturated and polyunsaturated fats (plants and healthful oils) is good for health your health, is a major energy source for your body, and it helps you absorb certain vitamins and nutrient, and improves your cholesterol profile. Therefore, choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats.

What should you drink?
Sugary drinks are definitely a big no-no. Also, limit milk and dairy products to one to two servings per day. Fruit juices are no good when it comes to the nutritive content as they lack the fibre that whole fruits contain. If you must have juice and not fruit, limit it to a small glass per day. Drink tea, coffee, or simply good ole plain water. The US Food and Drug Administration considers 400 milligrams (about 4 cups of brewed coffee) a safe amount of caffeine for healthy adults to consume daily. However, pregnant women should limit their caffeine intake to 200 mg a day (about 2 cups brewed coffee), according to the American College of Obstetricians and Gynecologists.

Most importantly, “Stay active::
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control. All diets in the world are useless and worth nothing if you are not burning the calories well. Research strongly supports the benefits of staying active. Exercising benefits in the fight against a range of physical and mental health conditions for people of all ages says Harvard report. However, busy lifestyles and an environment that encourages being sedentary for many hours of the day have led to exercise ranking low as a priority for many people.

When you follow these tips and lead a happy, focused and stress-free life, longevity and good health follow.

By Krisha McCoyMedically Reviewed by Kelly Kennedy, RD
Making a few simple tweaks to your lifestyle can help improve your digestion.

Everyday Health
Your digestive system breaks down the foods you eat into the nutrients your body needs. If you neglect your digestive health, your body could run into problems absorbing those essential nutrients.

The foods you eat and the lifestyle you live have a direct impact on your digestive health. Taking steps to improve your digestive health can help your digestive system function more efficiently and improve your overall health and sense of well-being.

Not sure where to start? Try incorporating these strategies into your daily life to keep things running smoothly:

1. Eat a high-fiber diet. According to Maria Adams, MS, MPH, RDN, owner of Halsa Nutrition and adjunct professor of nutrition at Endicott College in Beverly, Massachusetts, consuming a high-fiber diet that’s rich in whole grains, vegetables, fruits, and legumes can improve your digestive health. “A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated,” Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight.

2. Get both insoluble and soluble fiber. It’s important to consume both types of fiber, since they help your digestive system in different ways. “Insoluble fiber, also known as roughage, can’t be digested by the body and therefore helps add bulk to the stools,” says Adams. “Soluble fiber draws in water and can help prevent stools that are too watery.” Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; you can get soluble fiber from oat bran, nuts, seeds, and legumes.

3. Limit foods that are high in fat. “In general, fatty foods tend to slow down the digestive process, making you more prone to constipation,” says Adams. But since it’s important to get some healthy fat in your diet, Adams recommends pairing fatty foods with high-fiber foods to help things move along more smoothly.
4. Choose lean meats. Protein is an essential part of a healthful diet, but fatty cuts of meat can lead to digestive discomfort. When you eat meat, select lean cuts, such as pork loin and skinless poultry and limit portion size, filling more of your plate with fiber-rich whole grains, fruits, and vegetables.

5. Incorporate probiotics — and prebiotics — into your diet. Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. “They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress,” says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.
In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut, according to the Academy of Nutrition and Dietetics. Prebiotics are found in a variety of raw fruits, vegetables, and whole grains including bananas, oats, onions, and legumes.

6. If you have digestive issues, try the low FODMAP diet. Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) foods, which are types of carbohydrates, can be hard for some people to digest. If you know you have IBS — or if you simply deal with symptoms such as abdominal cramping, gassiness, bloating, and diarrhea — the low FODMAP diet may offer some relief. This diet is meant to be followed for a short period of time to identify which trigger foods you should avoid for easier digestion. Work with a registered dietitian nutritionist (RD or RDN) who specializes in this area to ensure your diet is healthy while you figure out which foods should be eliminated from your diet for good.

7. Eat on schedule. Adams says that consuming your meals and healthy snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

8. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.

9. Skip the bad habits: smoking, excessive caffeine, and alcohol. Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.

10. Exercise regularly. “Regular exercise helps keep foods moving through your digestive system, reducing constipation,” says Adams. Staying active can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

11. Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

In the short term, stress can shut down appetite. The nervous system sends messages to the adrenal glands atop the kidneys to pump out the hormone epinephrine (also known as adrenaline). Epinephrine helps trigger the body’s fight-or-flight response, a revved-up physiological state that temporarily puts eating on hold.
But if stress persists, it’s a different story. The adrenal glands release another hormone called cortisol, and cortisol increases appetite and may also ramp up motivation in general, including the motivation to eat. Once a stressful episode is over, cortisol levels should fall, but if the stress doesn’t go away — or if a person’s stress response gets stuck in the “on” position — cortisol may stay elevated.

Stress eating, hormones and hunger
Stress also seems to affect food preferences. Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a “hunger hormone,” may have a role.

Once ingested, fat- and sugar-filled foods seem to have a feedback effect that dampens stress related responses and emotions. These foods really are “comfort” foods in that they seem to counteract stress — and this may contribute to people’s stress-induced craving for those foods.

Of course, overeating isn’t the only stress-related behavior that can add pounds. Stressed people also lose sleep, exercise less, and drink more alcohol, all of which can contribute to excess weight.

Why do people stress eat?
Some research suggests a gender difference in stress-coping behavior, with women being more likely to turn to food and men to alcohol or smoking. And a Finnish study that included over 5,000 men and women showed that obesity was associated with stress-related eating in women but not in men.

Harvard researchers have reported that stress from work and other sorts of problems correlates with weight gain, but only in those who were overweight at the beginning of the study period. One theory is that overweight people have elevated insulin levels, and stress-related weight gain is more likely to occur in the presence of high insulin.
How much cortisol people produce in response to stress may also factor into the stress–weight gain equation. In 2007, British researchers designed an ingenious study that showed that people who responded to stress with high cortisol levels in an experimental setting were more likely to snack in response to daily hassles in their regular lives than low-cortisol responders.

How to relieve stress without overeating
When stress affects someone’s appetite and waistline, the individual can forestall further weight gain by ridding the refrigerator and cupboards of high-fat, sugary foods. Keeping those “comfort foods” handy is just inviting trouble.

Here are some other suggestions for countering stress:
Meditation. Countless studies show that meditation reduces stress, although much of the research has focused on high blood pressure and heart disease. Meditation may also help people become more mindful of food choices. With practice, a person may be able to pay better attention to the impulse to grab a fat- and sugar-loaded comfort food and inhibit the impulse.

Exercise. While cortisol levels vary depending on the intensity and duration of exercise, overall exercise can blunt some of the negative effects of stress. Some activities, such as yoga and tai chi, have elements of both exercise and meditation.

Social support. Friends, family, and other sources of social support seem to have a buffering effect on the stress that people experience. For example, research suggests that people working in stressful situations, like hospital emergency departments, have better mental health if they have adequate social support. But even people who live and work in situations where the stakes aren’t as high need help from time to time from friends and family.

• Gastroenterology focuses on studying the function and diseases of the gastrointestinal tract and digestive system.
• This field involves a comprehensive understanding of various aspects, including gastrointestinal organs, material movement through the stomach and intestines, nutrient digestion and absorption, waste removal, and liver function.

Who is a Gastroenterologist?

• A gastroenterologist is a medical professional specializing in diseases and conditions affecting digestive organs and structures.
• Areas covered include the esophagus, stomach, small intestine, colon, rectum, pancreas, gallbladder, bile ducts, and liver.
• Gastroenterologists undergo a rigorous training process, including a 3-year internal medicine residency and a 3-year specialized gastroenterology training.

Why Consult a Gastroenterologist?

• Doctors may refer individuals to gastroenterologists if digestive system issues are suspected to be causing symptoms.
• Symptoms that may include consulting a gastroenterologist include difficulty swallowing, stomach pain, nausea, vomiting, heartburn, diarrhea, constipation, and jaundice.

Common Gastrointestinal Symptoms:

Difficulty Swallowing: Sensation of obstruction or discomfort while swallowing.

Stomach Pain: Discomfort or pain in the abdominal region.

Nausea and Vomiting: Feeling of queasiness leading to vomiting.

Heartburn: Burning sensation in the chest, often after eating.

Diarrhea: Frequent, loose, or watery bowel movements.

Constipation: Difficulty in passing stools or infrequent bowel movements.

Jaundice: Yellowing of the skin and eyes due to liver issues.

Common Gastrointestinal Conditions:

Inflammatory Bowel Disease (IBD): Chronic inflammation of the digestive tract, including Crohn’s disease and ulcerative colitis.

Celiac Disease: Autoimmune disorder triggered by gluten consumption, leading to damage in the small intestine.

Colon Polyps: Abnormal growths on the inner lining of the colon.

Colon Cancer: Malignant growths in the colon or rectum.

Hepatitis: Inflammation of the liver, often caused by viral infections.

Gastroesophageal Reflux Disease (GERD): Chronic condition where stomach acid flows back into the esophagus, causing heartburn.

Gallbladder Disease: Disorders affecting the gallbladder, often involving gallstones.

Irritable Bowel Syndrome (IBS): Functional gastrointestinal disorder characterized by abdominal pain and changes in bowel habits.

Pancreatitis: Inflammation of the pancreas, leading to digestive enzyme dysfunction.

Gastroenteritis: Inflammation of the stomach and intestines, commonly caused by infections.

Gastrointestinal Bleeding: Bleeding in the digestive tract, which can manifest as blood in stools or vomiting blood.

Diverticulitis: Inflammation or infection of small pouches (diverticula) that can form in the walls of the intestines.

Peptic Ulcers: Sores that develop on the lining of the stomach, small intestine, or esophagus.

Gastrointestinal Obstruction: Blockage in the digestive tract, hindering the passage of food or liquids.

Lactose Intolerance: Inability to digest lactose, a sugar found in milk and dairy products.

Common Diagnostic Procedures in Gastroenterology:

• Endoscopy:

Description: A flexible tube with a camera (endoscope) is used to visualize the digestive tract.

Purpose: Investigate symptoms like persistent heartburn, bleeding, or unexplained weight loss.

• Colonoscopy:

Description: A tube is inserted into the rectum to examine the entire colon and rectum.

Purpose: Detect early signs of colon or rectum cancer and investigate causes of bowel habit changes.

• Sigmoidoscopy:

Description: Similar to colonoscopy but focuses on examining the rectum and lower colon.

Purpose: Limited to the lower part of the digestive tract for specific diagnostic purposes.

• Polypectomy:

Description: Removal of noncancerous polyps from the colon using various techniques.

Purpose: Address and treat abnormal growths on the colon lining.

• Esophageal Dilation:

Description: Stretching a narrowed area of the esophagus using a dilator or inflated balloon.

Purpose: Treat conditions like scarred esophagus from acid reflux, cancer, or radiation scarring.

• Upper Gastrointestinal (GI) Series:

Description: X-rays are taken after drinking a contrast material to visualize the esophagus, stomach, and small intestine.

Purpose: Identify structural abnormalities or issues in the upper GI tract.

• Lower Gastrointestinal (GI) Series:

Description: X-rays are taken after introducing a contrast material into the rectum.

Purpose: Evaluate the structure and function of the colon and rectum.

• Capsule Endoscopy:

Description: Swallowing a small capsule with a camera that captures images as it moves through the digestive tract.

Purpose: Visualize the small intestine and detect abnormalities not reachable by traditional endoscopy.

• Liver Biopsy:

Description: A small piece of liver tissue is extracted for examination.

Purpose: Diagnose liver diseases and assess the extent of damage.

• Breath Test:

Description: Measures gases produced by bacteria in the digestive system after ingesting a specific substance.

Purpose: Diagnose conditions like lactose intolerance or bacterial overgrowth.

• Fecal Occult Blood Test (FOBT):

Description: Detects hidden blood in stool samples.

Purpose: Screen for gastrointestinal bleeding or early signs of colorectal cancer.

• Liver Function Tests (LFTs):

Description: Blood tests to assess the liver’s health and function.

Purpose: Identify liver disorders and monitor ongoing liver conditions.

These diagnostic procedures are crucial in helping gastroenterologists identify, diagnose, and manage various gastrointestinal conditions. They play a pivotal role in providing insights into the health and functioning of the digestive system.

Summary

In the realm of digestive health, gastroenterologists possess expertise in the diagnosis and management of diseases and conditions within the digestive system. When symptoms indicative of digestive system issues arise, individuals should visit a gastroenterologist for specialized care. Gastroenterologists not only diagnose and treat a diverse range of gut-related conditions but also conduct essential diagnostic procedures like endoscopies and colonoscopies as part of their comprehensive approach to gastrointestinal care.