Why you should start soaking, sprouting fermenting foods for optimal digestion

Nuts, seeds, grains and legumes are excellent sources of protein, healthy fat, fibre and minerals.

If you are following a more natural whole-food diet, this can lead to us eating a higher load of certain chemicals which can cause gastric, discomfort as well as inhibiting the absorption of important nutrients. They fall into the following:

Phytate

Phytate is the salt of phytic acid and is a storage form of phosphorus in grains, legumes and nuts/seeds. It reduces the absorption of minerals such as iron, zinc, magnesium and calcium to name a few.

Tannins

Polyphenols are not denatured by heat. Tannins, an antioxidant polyphenol can inhibit the digestibility of protein, minerals and starch. They bind and disable digestive enzymes in the GI tract. The most notable concern is with the minerals iron, copper, and zinc – not calcium or manganese. Vitamin B1 can also be inactivated.

Oxalate

Oxalic acid is present in various plant foods, depending on the area grown. It decreases calcium absorption. You’ve likely heard that calcium from spinach is poorly absorbed – this is because of the oxalic acids in spinach.

Enzyme inhibitors

Trypsin inhibitors and Protease Inhibitors are one of the most common types.

Consuming enzyme inhibitors can cause GI distress that allows our bodies to break down the protein, creating a long-term protein deficiency. Raw nuts and soy are known to contain these compounds.

Lectins

Lectins are found in all plants especially seeds, legumes and grains, in high amounts they can cause harm to the digestive tract lining and interfere with the absorption of other nutrients.

9 Warning Signs You Have Poor Gut Health

Gut heath

How do we reduce the harmful chemicals and release the nutrients?

It’s simple really, soaking and sprouting foods alters the chemical load by reducing the phytic acid. Phytate binds to the available minerals in our gastrointestinal tract, stopping their absorption and can lead to deficiency. It also releases good minerals, enzymes and vitamins making them bioavailable to us.

What does soaking do?

Soaking removes the phytic acid and reduces tannins, so the nuts, seeds, grains and legumes can be absorbed correctly for proper digestion. This process improves their nutrition and bioavailability.

How do you soak ?

Soaking

A general rule is the bigger and denser the food, the longer it will need to soak.

Cover the seeds, nuts grains, beans or legumes with double the amount of water and leave to soak. The longer it needs to be soaked and the more you need to change the water rinsing off the food at the same time. Always discard the soaking water.

After soaking how do we use them?

Once soaked you can use the beans, lentils, nuts or seeds in your kinds of milk, vegetable curries recipes or dehydrate them to make flours or use in recipes like granolas or chocolate. You can also do the next stage which is sprouting.

What does sprouting do?

It unlocks the nutrients and can lower the anti-nutrients making the foods easier to digest as well.

How do you sprout?

Sprouts

It’s not a complicated thing to do. Sprouting takes this one step further. After soaking drain the water, rinse, refill with fresh water and drain them by positioning the jars on the side at an angle for several hours. This allows the jar to completely drain.

Placing the jars on a sunny windowsill will help with the sprouting process. Several rinsing and re-soaking periods allows for them to eventually germinate and sprout

What does Fermenting do?

It is a method in which the seeds naturally become fermented by combining them with wild yeast and an acidic liquid. It creates probiotics. This increases healthy bacteria, helpful enzymes, minerals and vitamins.
Fermentation

Once sprouting is completed, seeds can benefit even more by being fermented. Fermentation, Uncovered

Soaked grain recipes

If you’re looking for soaked grain recipes, check out the recipes below:

Overnight Oatmeal is super simple to make and cooks up in about five minutes in the morning.

Savoury chilla is a fantastic, nutrient-dense breakfast for little ones.

Vegetable Upma is another easy morning porridge made with jowar and spices.

Amaranth parfait
Further reads

7 Natural Drinks To Improve Gut Health

Eating Fibre for a Longer Life & Happier Gut

9 Warning Signs You Have Poor Gut Health

“Gut health is critical to overall health.”

Your gut is home to trillions of bacteria along with yeast and viruses that live among these bacteria. Collectively, these microorganisms are called your gut microbiome. 

The immune system lies in the gut!

What causes gut issues?

Poor diet is one of the biggest causes of gut issues. While good bacteria thrive on things like fiber and plant foods, bad bacteria and yeast love processed foods and sugar. And when your diet is full of processed foods and sugar, as many Western diets are, the well-fed bad bacteria start to overtake the good. Your diet is so important that it can cause undesirable changes in gut health even in a short period.

Guide to Keep Your “2 Brains” Healthy And Happy

Listen to Your Gut: 9 Signs of an Unhealthy Gut That Could Spell Trouble for Your Long-Term Health

Unfortunately, allowing gut issues to go untreated can increase your risks for a variety of diseases and chronic conditions. Take a look at signs of an unhealthy gut to be looking for if you’re worried that “tummy troubles” could be part of a more serious underlying issue.

1. You’re Always Tired

Guthealth

Many people who try to tackle chronic tiredness never think to check gut health because they are unaware of the serotonin-gut link. Serotonin is a hormone that plays a big role in helping us to regulate sleep. That means that restless nights may be linked to an imbalance in the gut that is preventing your body from making proper serotonin output. Leaving reduced serotonin levels unchecked can set you up for long-term sleep disturbances that chip away at your health, energy levels, mood and cognitive abilities.

By now we know there is a strong link between the gut and the brain. Have you ever felt upset, anxious, or stressed about something and symptoms such as constipation, diarrhoea and bloating come along as well?

It comes the other way around and that the gut issues may also be causing those emotional feelings.

2. You’re Constantly Dealing With Gas, Bloating, Discomfort and Diarrhea

Gastric
“The number and diversity, of the bacteria living inside your gut impact your overall health and wellness.”

Gas, in particular, is a sign that food is fermenting in your gut as you have insufficient stomach acid or an imbalance of bacteria to break down the food you’ve eaten.

Gas and discomfort are the two big telltale signs that something is wrong with your digestive system. Several things could be going on if you’re experiencing pain or discomfort. First, there’s a good chance that there’s an imbalance with the bacteria living in your digestive system. This includes your stomach, intestines, colon and gut.

Occasional loose stool affects everyone at some point, but chronic or acute diarrhoea can be a sign of bacteria overgrowth or infection with Clostridioides difficile, a type of bacteria that lives in the gut in small numbers, but can create problems when it multiples. Diarrhoea can also make gut health worse by pushing out the good bacteria in your gut, contributing to even more gut dysbiosis.

Also read: 6 Natural Remedies To Treat & Prevent Bloating

3. You Can’t Get Rid of Your Bad Breath

Bad breath
“Bad breath is a sign your gut flora isn’t optimal.”

Chronic bad breath is called halitosis. In most circumstances, halitosis stems from odour-inducing microbes that reside in between your teeth and gums, and on your tongue. It can also be caused by bacteria linked to gum disease.

A breath mint is just a bandage if you’re suffering from halitosis caused by gut issues. Chronic bad breath can form when microbes that live in your mouth are out of whack. Many people with kidney issues or diabetes stemming from improper flora balances in the gut also experience bad breath “without explanation.”

4. You’re Suffering From an Autoimmune Condition

It’s becoming impossible to ignore the potential links between autoimmune conditions and gut health. If you suffer from an autoimmune condition, it’s worth investigating how your diet may be creating immune-response triggers.

Your gut microbiome directly influences your immune system. When your gut is healthy, your immune system is healthy. But when things become imbalanced, it can lead to immune abnormalities, like autoimmune diseases. 

Research has connected an unhealthy gut to several autoimmune diseases, including rheumatoid arthritis, type 1 diabetes, multiple sclerosis, and autoimmune liver disease. 

5. You’re Experiencing Symptoms of Vitamin Deficiencies

Food as medicine

A compromised gut could be to blame if you’re running into vitamin deficiencies even though you eat a balanced diet. The reality is that we should be able to get most of the vitamins and nutrients our bodies need to function through diet.

Some vitamins and minerals have a hard time getting absorbed when gut bacteria is not in balance. Here are the deficiencies linked with poor absorption caused by gut issues:

• Magnesium.

• Vitamin B12.

• Vitamin B7.

• Vitamin D.

• Vitamin K.

6. You’re Experiencing Mood Issues

Gut brain
A compromised gut will affect your ability to use serotonin—your happy hormone—and vitamin D within your body.

Unfortunately, a gut that is compromised due to poor digestion and absorption can greatly reduce your ability to produce and use serotonin and dopamine. This is significant because both serotonin and dopamine greatly impact our ability to maintain happy, stable moods.

Many people resort to taking prescription medications that boost serotonin and dopamine levels when they experience anxiety and depression. However, there is a possibility that creating a balanced gut can help to restore those levels naturally without medication.

Also read: The food and mood connection

7. You’re Dealing With Painful, Skin inflammation and acne

Skin health

Topical skincare products are often recommended for eczema, psoriasis, acne and other inflammatory skin problems, but in many cases, an unhealthy gut is to blame. Your gut is in direct communication with your skin through what’s called the gut-skin axis. 

It plays a role in skin homeostasis and inflammatory responses that keep your skin clear and healthy. Your skin also has a microbiome of its own, and the bacteria in your gut directly influence the balance of bacteria on your skin. An imbalance in your gut can cause an imbalance in your skin that results in painful skin issues like:

Acne.

• Eczema.

• Rosacea.

• Psoriasis.

• Rashes.

• Atopic dermatitis.

Also read: Guide for Treating Chronic Inflammation

8.Weight gain and obesity

Several factors contribute to weight gain, but the bacteria in your gut is one that’s often overlooked. One study looked at the gut microbiome in lean and overweight twins and found that the overweight twins had reduced bacterial diversity—or fewer types of bacteria in their gut.

Also read: Top 10 Reasons Why You Are Struggling to Lose Belly Fat

Certain types of bacteria can also influence weight gain since bacteria help break down food and the way your body absorbs nutrients.

9. Food allergies or sensitivities

Carbs
“The gut barrier is your gatekeeper that decides what gets in and what stays out.”

If you suffer from food intolerances such as gluten or dairy, this is almost always a result of a leaky gut. When you think about it, our gut is a system that operates entirely on its own. It is a sealed passageway from our mouth to our bottom. Technically, the scope with which it interacts with other organs in our body is somewhat limited.

Anything that goes in the mouth and isn’t digested will pass right out the other end. This is, in fact, one of the most important functions of the gut: to prevent foreign substances from entering the body.

When the intestinal barrier becomes permeable i.e. leaky gut syndrome, large protein molecules escape into the bloodstream. Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them. This immune response shows up as food intolerances.

How to support your gut

Gut health

Fortunately, just like there are a lot of things that can contribute to an unhealthy gut, there are a lot of things you can do to improve your gut health and bring your body back into balance:

7 Best Natural Drinks To Improve Gut Health You Need to Try

Why You Should Start Eating More Fibre for a Longer Life & Happier Gut

Top 7 Unique Fermented Indian Superfoods, that you must add to Your Diet

6 Natural Remedies To Treat & Prevent Bloating

Bloating is referred to the feeling of fullness you feel in your belly.

It is one of the most common indigestion problems that people face. Not chewing food properly, eating too quickly and overeating are some of the most common causes of bloating.

What Causes Gas To Build Up

Gas pain, bloating, and flatus frequency can be exacerbated by anything that causes diarrhoea or constipation. Gas can also be caused by:

• Overeating (Eating too much, eating too fast)

• Swallowing air while you eat or drink

• Smoking cigarettes

• Eating spicy and oily foods

• Excessive alcohol intake

• Caffeine

• Stress, fatigue and anxiety

Also read: Natural Constipation Cure

1.Chew On Fennel Seeds Or Drink Fennel Tea

Herbal tea

Fennel seeds, scientifically known as Foeniculum vulgare, are quite popular for their digestive properties. They contain compounds called estragole, fenchone, and anethole that exhibit antispasmodic properties, which can help relieve stomach gas and bloat.

Eat a pinch of fennel seeds at the end of a meal to benefit from its gas-reducing oils, This can be particularly helpful if you’ve eaten your fair share of cruciferous vegetables, such as broccoli, and you can already feel the belly-bloating a little bit, (something which is completely natural, by the way). It’s also a nice way to wrap up a big plate of carbs.

For those of you who don’t want to munch on fennel seeds like a chipmunk (though they are kind of delicious), you’ve got options.

You Will Need

• 1/2 to 1 teaspoon of crushed fennel seeds

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add the crushed fennel seeds to a cup of steaming water.

2. Let it steep for 5 to 10 minutes.

3. Strain and add honey for flavour.

4. Consume this tea daily.

5. Alternatively, you can also chew about half a teaspoon of fennel seeds daily.

2.Sip On Water With Freshly-Squeezed Lemon Juice

Brain boosting drink

Lemons are natural diuretics that exhibit mild laxative properties when mixed with warm water. This can be helpful in the treatment of salt-induced bloating as they reduce the amount of salt inside your body.

The citric acid that gives lemons their puckery taste can help break up or prevent kidney stones, which is one abdominal ailment they can help with. Lemons also are a source of soluble fiber, but to get this benefit.

You Will Need

• 1 teaspoon of lemon juice

• 1 glass of warm water

What You Have To Do

1. Add one teaspoon of lemon juice to a glass of warm water.

2. Consume this solution daily to get relief from stomach bloating.

3. You can also add honey for flavour.

3.Eat Ginger Or Drink Ginger Tea

Healthy spices

Ginger has been used for centuries to cure all kinds of basic ailments. Ginger possesses carminative properties that can help to expel gas and relieve cramps and indigestion. This shows the efficiency of ginger in treating stomach bloating along with its symptoms.

There are a few different ways to effectively get ginger in your system, but unfortunately, those sugary ginger chews aren’t one of them.

Instead, You Will Need

• 1 inch of ginger

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add ginger to a cup of water in a saucepan.

2. Bring the water to a boil and simmer for 3 to 5 minutes.

3. Strain and consume this daily.

4. You can also add honey to this for flavour.

4.Peppermint Tea

Peppermint tea

Peppermint tea is considered a great remedy to treat a bloated stomach. This herb aids digestion as its ingredients like menthol and menthone have digestive and antispasmodic properties. Peppermint also helps in stimulating the secretion of gastric juice, which in turn, expels gas.

You Will Need

• 1 teaspoon of dry peppermint leaves OR a handful of fresh peppermint leaves

• 1 cup of water

• Honey (optional)

What You Have To Do

1. Add the peppermint leaves to a cup of hot water and bring it to a boil in a saucepan.

2. Simmer for 5 minutes and strain.

3. Add honey for flavour and consume the peppermint tea before it turns cold.

5.Snack On A Banana

Banana for weightloss

Bananas are rich in fiber and also contain high levels of potassium. This makes them a great remedy for salt-induced stomach bloating as the high potassium content in them will regulate the sodium levels in your body.

Ripe bananas are known to aid with digestion and bowel movements, and the potassium found in this fruit manages the fluid levels in your body that are causing the bloating.

You Will Need

1-2 bananas

What You Have To Do

Include one or two bananas in your daily diet.

Also read: How To Eat A Banana For Weight Loss

6.Yogurt

Yogurt dip

Yoghurt is a natural probiotic that increases the levels of healthy bacteria in your body. These bacteria can accelerate your digestion, which can also help in reducing abdominal bloating.

Yoghurt has always been considered a cooling food for hyperacidity. It contains natural probiotics which replace the bad bacteria in the bowel and improve digestion. Similarly, the calcium and other components that are present in yoghurt can bind to the acid in the stomach and relieve hyperacidity and stomach bloating. If you wish to take charge of your stomach bloating issues, make sure you have a cup full of yoghurt after your lunch and dinner.

Also read: Top 7 Unique Fermented Indian Superfoods

Probiotics are also present in kombucha and sauerkraut. These foods are readily available in our country and are popular in the Western world.

You Will Need

1 cup of plain yoghurt

What You Have To Do

Consume one cup of plain yoghurt.

Also read: 10 Creative Yogurt Based Healthy Snacks

All the remedies listed in this article can be used to cure stomach bloating. You can try these remedies either individually or in combination for faster recovery. Additionally, taking a few precautions can help you avoid the recurrence of this condition.

Top 7 Unique Fermented Indian Superfoods, that you must add to Your Diet

Fermentation, Uncovered

Fermented foods and beverages are becoming increasingly popular. You can now find kombucha on tap in bars, sourdough bread in cafes and more varieties of yoghurt, sauerkraut and kimchi in your local supermarket. Today, more people are turning to these foods for their potential health benefits.

Fermented foods have been part of the human diet for centuries, and Essentially a metabolic process of preserving food, fermentation involves controlling bacteria and yeast to transform food into fuel by releasing into our stomach, microorganisms that are essential for facilitating digestion.

Also Read: Advanced Guide to Keep Your Second Brain Healthy And Happy

Fermented foods are filled with beneficial bacteria that helps in boosting good bacteria in the digestive system. The amazing thing about Fermented food is that they are budget-friendly and will help you to secure food for a longer period.

Consumption of fermented foods is good in many ways like it enhances the bioavailability, reduces symptoms of lactose intolerance, and holding anti-inflammatory and anticancer properties.

What are fermented foods?

Fermented foods are foods and beverages that have undergone controlled microbial growth and fermentation.

Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol).

While Natural Fermentation can be done by leaving food overnight or for many days to initiate natural fermentation.

This gives fermented foods their unique and desirable taste, aroma, texture and appearance.  There are thousands of different types of fermented foods.

Also read: 7 Natural Drinks To Improve Gut Health

Fermented Foods and their Types

Fermented foods have been a significant part of traditional Indian cuisine, irrespective of the state you are in. They are made from a variety of ingredients as well as colourful fruits and vegetables. Largely there are 7 types of fermented foods:

Fermented foods

1. Made from cereals and/or pulses – Idli, dosa, Ambala, nan, pazhaya, etc. 

2. Buttermilk based including cereal/pulses – Kadi, Kulu, Mor Kuzhambu, etc. 

3. cereal-based fermented sweets and snacks – Tiskari, jalebi, Bhatura, Torani, Changpa, Thuktal, etc. 

4. Made from milk – Curd, Philuk, Somar, Chhu, Chirping, etc. 

5. Made from unripe fruits, bamboo shoots, vegetables – sauerkraut, Iromba, Meshu, Goyang, Gundruk, Sinki, Khorisa-Tenga, etc. 

6. Made from meat products – Yak Satchu, Hentak, Lona Ilish, Uttonggari, etc. 

7. Made from pulses – Bedwin roti, dhokla, khaman, Madrah, wadi, Bekanthu, Hawaijar, etc. 

Top 7 Indian Fermented Superfoods

Fermented foods are a staple in the Indian diet, with most meals incomplete without a bevy of Lacto-fermented achaar (pickles) that add a healthy kick of flavours, from sweet-and-sour to spicy and tangy.

Curd (Dahi)

Found in every Indian household, Dahi is prepared by naturally fermenting cow or buffalo’s milk. It is a rich source of folic acid, riboflavin, vitamin B-complex, and lactic acid bacteria. Used in the daily diet, it is rich in probiotics or good bacteria thereby improving gut health. It further impedes the growth of E. coli and other bad bacteria in the gut.

Cure

Also read: Healthy Yogurt Recipes

Dhokla

A traditional fermented food, Dhokla is a staple food item of Gujarat. It is prepared using Bengal gram and/or rice. Rice and pulse flour is fermented with curd and then steamed. The resulting item is airy and spongy. The process of fermentation increases the antioxidant property of making it easily digestible and suitable for diabetics as well. It helps in combating age-related diseases and diabetes

Here is dhokla recipe: https://www.sanjeevkapoor.com/recipe/Khaman-Dhokla-KhaanaKhazana.html

Buttermilk (Chach)

Buttermilk is made by adding a bacteria culture to nonfat or low-fat milk. The result is a tart, fermented liquid that’s thicker than milk. Buttermilk can be used to lighten pancake batter and is the secret ingredient in coleslaw responsible for its creaminess and tangy flavour. To be sure that you’re getting buttermilk that is rich in probiotics, be sure to pick a container with an “active cultures” label.

Spiced buttermilk recipe: https://www.vegrecipesofindia.com/chaas-recipe-buttermilk-recipe/

Kombucha

Kombucha is a fermented drink made of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process once combined with sugar.

Do fermented foods like kombucha contain alcohol? Kombucha has trace amounts of alcohol but too little to cause intoxication or even to be noticeable.

Kombucha

Check out the Kombucha recipe here.

Pickles (Achaar)

Homemade naturally fermented pickles are amazing for the health of your gut. They contain tons of antioxidants, vitamins and minerals, which a store-bought jar of fermented pickles might not contain.

Pickles

Idli

Idli is a round, fluffy bread, made from ground rice or rice flour mixed with ground black gram, salt, methi (fenugreek seeds) and water. The mixture is allowed to ferment before being steamed in an idli steamer. It makes an important contribution to the diet as a source of protein, calories and vitamins, especially B‐complex vitamins, compared to the raw unfermented ingredients.

Here is an easy idli recipe: https://m.tarladalal.com/idli-1652r

Kanji

Kanji is a fermented drink made from antioxidant-rich black carrots, beetroot, mustard seeds, water and black salt, with the potent concoction preserved in ceramic jars and left to ferment in the sun for as long as two to three days before being strained and served. It has a pungent, zingy flavour which might take a while to grow on you.

Here is the probiotic kanji recipe

These food items are packed with nutrients and essential vitamins and minerals. It helps in boosting your body’s immune system and fighting common diseases such as cold, indigestion, obesity, and many other ailments.

So, what are you waiting for? Go ahead and include these unique fermented food items in your diet and reap the many benefits. 

By Priyanshi Bhatnagar

7 Best Natural Drinks To Improve Gut Health You Need to Try

It’s always difficult for people to consume gut-healthy foods in their daily diet to fight with body inflammation.

Though Taking probiotics or supplements is obviously one way to boost your gut health, but I prefer natural foods as the best source to help improve immunity and your overall gut health.

Did you feel this, too?

How do you improve your gut health naturally?

”By consuming gut-healthy foods and drinks, you can reduce inflammation in your gut, say goodbye to digestive symptoms like gas and bloating, and boost your immunity.” 

Caring for your gut is a very important component of a good health routine. Every day, it seems that yet another study links its bacteria to some component of well-being, whether it’s mental health or acne-free skin. Taking probiotics is obviously one way to boost your microbiome, but we prefer these easy recipes to help improve digestion and your overall gut health.

Never to underestimate the importance of gut health when it comes to your body and wellbeing.

1. Celery Juice

Celery juice is filled with vitamins A, C, and K, and is an antioxidant. But it also is amazing for reducing gut inflammation.

“It contains a flavonoid named luteolin, which has been proven to inhibit gut inflammation.” 

2. Aloe juice

Aloe juice is a natural laxative that can help reduce inflammation and decrease discomfort for people suffering from IBS.

“Due to its laxative properties, it can cause some digestive discomfort in those who are not accustomed to it.”

3. Water

Water keeps things moving along, balances the good bacteria in the gut, and protects the intestines. Consider sipping ”alkaline water”, which supports a healthy colon and encourages the growth of probiotics.

Touted as nature’s digestive aid, water is a major component of every single cell that lines your digestive tract, meaning you need plenty of it for those cells to function.

4. Bone broth

It is one of the “gut healing” drinks. It contains glutamine, an amino acid that has been shown to soothe and repair the gut.

“Bone broth can help to reduce inflammation in your gut and heal the membrane,” 

5. Prune juice

Soluble fiber—the main type of fiber found in prune juice, can help to slow the absorption of sugars and improve blood sugar levels.

Prune juice is chock-full of dietary fiber. ”It can alleviate and prevent constipation, and that they may even prevent colon cancer. ”

6. Ginger tea

Drinking warm ginger tea just before or during a big meal may improve digestive health and prevent heartburn, stomachache and indigestion. Ginger has been used for centuries to soothe the GI tract, this is because the root stimulates saliva flow, bile and gastric juice production, which jump-starts the breakdown of the food you eat.

”It also stimulates the production of certain gut-healthy bacterial species, acting as a prebiotic. Plus, you’ll reap all of the other benefits of this powerful root!”

7. Water kefir

For those of us who are lactose intolerant, water kefir makes a great alternative to milk kefir. It can be made by combining water, sugar, and fruit. 

“ It is full of probiotic bacteria to boost your immunity and improve your digestion.”

8. Yoghurt

Especially the types that contain live active cultures, is incredibly healthy for your gut. Just remember to avoid the varieties that are sugar-laden, as these will only feed the bad bugs living in your gut.

Everyone’s microbiome is unique,” like a fingerprint, so we can’t yet promise that certain ingredient will boost yours. The best advice is to mix up the drinks you have, for maximum diversity. Having a healthier gut doesn’t need to be difficult; there are plenty of drinks that contribute to gut health, and it can be as simple as switching up what you drink.

By Priyanshi Bhatnagar

The Advanced Guide to Keep Your “2 Brains” Healthy And Happy

Since I always focus on gut-friendly foods in my daily diet routine. One of my friends called me and explained that she is struggling with acidity and stress.

What did I tell her?

I shared my guide to keep “ 2 brains” healthy for better body functioning.

Here it is…

We know that the brain plays a key role in all of our bodily functions – it’s the centre of our intelligence and the controller of our movements and behaviours. But did you know that you have a “second brain”?

Where do we find it? What does it do?

The “second brain,” known as the enteric nervous system( ENS) is found in your gut. Beyond digestion, your gut contains an extensive network of neurons and an elaborate microbiome that can determine our mental state. It has confirmed that the “gut” communicates with our first brain, by making these little messengers, i.e. neurotransmitters, which supports bacteria that help regulate brain function.

It also Understands the links between digestion, mood, health and even the way you think. Irritation in the gastrointestinal system may send signals to the central nervous system (CNS) that trigger mood changes.

How are the two brains connected?

The connection between the brain and the gut involves the vagus nerve, which serves as a channel of communication between the nerve cells in the intestinal nervous system( ENS) and the central nervous system (CNS). A major contributor to this communication is the bacteria in our gut.

“Not only does the brain affect the gut, but the gut may also affect the brain.”

Imagine, When acidity strikes, the head hurts and when you are most stressed, the toilet becomes your favourite spot. The nervousness before a big presentation finds it’s base in the rumbling of the tummy and when your digestion is not right, your focus is a belittled quality.

The first brain relies on the right mix of glucose and fat. If you do not consistently eat the correct combination of glucose and fats, you deprive the brain of its optimal fuel, frequently leading to hypoglycemia and ongoing cravings and hunger. Meals low in protein and fat and high in carbohydrates raise blood sugar, but they also drop sugar levels precipitously, sending the brain on a rollercoaster.

We all know Digestion occurs in a state of relaxation. Stress state can slow down or stop the digestive process, causing oesophagal spasms (hiccups), a rise in stomach acid (heartburn), nausea, diarrhoea, and constipation. It exacerbates the symptoms of digestive disorders like inflammatory bowel disease, stomach ulcers, and celiac disease.

Top 4 Reasons to take care of the second brain health

The gut and the brain regulate eating behaviour and appetite by way of NTs. Dopamine and serotonin are the two primary neurotransmitters associated with the regulation of food intake.

1. The production of serotonin, known as the “feel-good” neurotransmitter, which is 90 per cent of all production comes from the second brain in our gut. Imbalances in this neurotransmitter have been linked to increased risk of depression, as well as other health concerns.

2. The gut bacteria produce a neurotransmitter called Glutamate, which affects cognition, learning, and memory. Deficiencies of these chemicals have been linked to a number of mental disorders and diseases.

3.The good bacteria in our gut help to suppress the growth of harmful bacteria that could lead to illness. The gut microbiome is also an integral part of our immune system.

4. Gut bacteria produce an amino acid called Gamma-Aminobutyric Acid (GABA), which helps to calm nerve activity after a state of stress. Since hormones are also an important part of the digestive process and function to regulate appetite and digestive juices.

Natural foods and holistic Solutions that can boost the health of your gut! Here are some foods to prioritize:

Probiotic Foods: Probiotics are live bacteria that can improve the number and diversity of the bacteria in your gut. Fermented foods such as live-culture yoghurt, kefir, kombucha tea, kimchi, sauerkraut, and pickles all contain healthy bacteria (including bifidobacteria and lactobacilli) that can improve the health your gut lining and help control inflammation.

Prebiotic Foods: Prebiotic is pretty much food like probiotics, and there are lots of plant-based prebiotic-rich options. Get lots of garlic, onions, bananas, and Jerusalem artichokes in your diet. These are all nutrient-dense foods to help support digestive function and even support a healthy inflammatory response in the body.

Foods low in sugar & high in fibre: A high sugar diet has been linked to increases in negative bacteria in the gut, as sugar is inflammatory. Try to eliminate as much added refined sugar as possible. On the other hand, getting in 30-40 grams of fibre every day helps feed beneficial bacteria in your gut. Incorporating 8-10 servings of fruits, vegetables & whole grains every day can help you reach that goal.

Reduce Stress: Stress has been linked to the onset and the worsening of symptoms related to IBD, IBS, acid reflux, and even ulcers. So, here’s just one more reason to make self-care a priority. Even just managing to do five minutes of meditation, or getting out for a walk to unwind after work can have a huge impact on both your mental and physical health.

Make dark chocolate, coffee, and tea a part of your life: Flavonols in dark chocolate have been linked to improved cognitive function. Coffee is a rich source of antioxidants and can contribute to a healthy balance of gut bacteria. Black and green tea can increase bifidobacteria in the gut and may potentially decrease harmful bacteria.

Avoiding processed foods, processed flours and solvent treated oils.

Reducing the use of medicines to only when absolutely essential.

A healthy mind and a healthy body need a healthy gut and digestion that works like a well-oiled machine…

This requires just a little thought and a little planning to ensure your back-end/kitchen is gut-friendly and shuts the door to processed foods. But this demands a change in your lifestyle. Are you ready for that change?

Can start your gut health journey with holistic meal plans with us! Get connected with us at http://www.detoxpri.in !

By Priyanshi Bhatnagar