4 gut-friendly foods every woman should add to her diet

Time of India

6 days ago

Dr. Saurabh Sethi recommends incorporating specific foods into your diet to enhance gut health, particularly beneficial for women's hormone balance, immunity, and mood. Leafy greens, blueberries, fermented foods like homemade yogurt and kefir, and pumpkin seeds are highlighted for their magnesium, fiber, antioxidants, probiotics, zinc, and digestive benefits. These choices support a healthy gut microbiome and overall well-being.
Gut health is crucial for overall well-being. When it comes to women, it is even more crucial, as gut health is intricately tied to hormones, immunity, and mood. Keeping the gut happy and healthy is the first step towards a healthy lifestyle.
But how does one keep the gut in top shape? Good diet. Dr. Saurabh Sethi, a California-based gastroenterologist, has shared a list of foods that one can add to the diet to boost gut health.
Leafy greens
Mums are never wrong. They have been telling us to eat greens since childhood. Well, its time to finally listen to them. Greens, especially leafy greens, are good for health. Dr. Sethi
noted
that magnesium and fiber are two essential nutrients for gut health.
Magnesium helps to relax the intestinal muscles and aids in regular bowel movement. It also reduces cramping in women. Fiber, on the other hand, is fuel for beneficial gut bacteria. It also bulks up the stool and prevents constipation. You can add leafy greens like spinach, kale, and Swiss chard to your daily routine. They can be sautéed with other veggies or added to smoothies.
Blueberries
Who knew boosting gut health could be a delectable habit! Blueberries make your
gut
happy and healthy.
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These berries are rich in antioxidants and polyphenols, which prevent inflammation and nourish gut bacteria. The polyphenols also support brain health, by improving mood and cognitive function. You can have blueberries as a snack o, or toss them into yogurt for a creamy treat.
Fermented foods
Fermented foods such as yogurt, and, kefir are loaded with probiotics, which foster the healthy gut microbiome. However, it is important to go for home-made fermented foods.
Because the store-bought foods are often loaded with preservatives, which kill their protective effects. Dr. Sethi also added that fermented foods such as yogurt and kefir are also good for women, as they support the vaginal microbiome and reduce the risk of infections like yeast overgrowth.
Also, ensure to choose unsweetened, plain yogurt or kefir. Excessive sugar can disrupt the beneficial gut microbiome. You can add yogurts for smoothies or have it as a side during meals.
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Pumpkin seeds
Pumpkin seeds are a nutritious addition to your diet. They are rich in zinc and fiber, which support immune and digestive health. Zinc helps to maintain a healthy gut lining, which prevents issues like leaky gut syndrome. The fiber in pumpkin seeds, on the other hand, promotes digestion. You can add them to your breakfast, or sprinkle them on salads, blend them into smoothies, or even enjoy them roasted as a snack.