Are you troubled by gas and constipation? Identify poor gut health with these 7 symptoms, know what to eat and what not to eat

News Topical, Digital Desk : In today's busy life, people are giving importance to ultra-processed food. These may taste delicious, but they are no less than poison for health. This causes serious damage to your health. While eating this increases the risk of obesity, diabetes and heart diseases, stomach related problems also increase.

If you feel upset in your stomach, you should not ignore it. Actually, your digestive system affects your health and mood throughout the day. If you want to keep your stomach healthy, then it is important to pay attention to your diet. Gastrointestinal (stomach related) problems can be controlled to a great extent with the right diet. The good news is that some simple food items improve the digestive system. Let us know what things should be kept in mind to keep it healthy.

Why is gut health important?

A good diet helps in maintaining gut health. It has a direct impact on the immune system, mental health and overall health. By eating the right food, the billions of microbes that live in your stomach, also known as good bacteria, play an important role in keeping the body healthy. This also strengthens the microbiome of your stomach.

Symptoms of poor gut health

• Burning sensation in the chest (heartburn)
• Gas
• Bloating
• Constipation
• Diarrhea
• Tiredness
• Pimples or rashes on the skin

How to improve gut health?

You can keep your intestines healthy with the right diet. Try to include nutritious food in your diet. Diet should be changed frequently. Eating different types of food provides the body with the necessary nutrients.

What to include in the diet?

We are going to tell you about some such foods which you can include in your breakfast or even in your lunch and dinner if you want.

Fruits and Vegetables

• Fruits and vegetables  are rich in fiber  . They help in improving digestion and keep the stomach clean.
• Try to eat five to seven servings of fruits and vegetables a day. Choose a variety of fruits and vegetables.
• Keep different coloured things on the plate. Like green, red, orange, yellow. This is called rainbow diet. Fresh fruits and vegetables are the best, frozen things should be avoided.

Whole Grains

Whole grains are rich in fiber and help in keeping the stomach clean. Make sure to include them in your diet-

• Oats
• barley
• Rye
• Millet
• Quinoa
• Brown Rice

Fermented Foods

Good bacteria are found in fermented things, which are very beneficial for the intestines. These are called Probiotics.

• Curd
• Kefir (a yogurt-like drink)
• Kombucha (fermented tea)
• Sauerkraut (pickled cabbage)
• Kimchi
• Miso

Probiotics and prebiotics

• Garlic
• Onion
• Artichokes
• banana
• Apple
• Oats

What things should be avoided?

• Eating too much salty food like chips, processed meat and packaged food.
• Processed foods contain preservatives, which slow down intestinal motility.
• Oily foods can cause gas, indigestion and diarrhea.
• Artificial sweeteners are difficult to digest.
• Red meat: Eat it only twice a week, otherwise the risk of heart diseases can increase.

Read More: These 6 changes on the skin indicate serious diseases, you should get tested as soon as you notice them