Ms. Veena V, Chief Clinical Dietitian, Aster Whitefield Hospital, Bengaluru
If you’ve experienced bloating, cramping, or that unpleasant “off” sensation in your stomach, you are not alone. Every day many patients come in complaining of stressed guts— invariably caused by stress, specific foods, or even IBS, reflux, or other chronic conditions.
Your gut is not solely a digestive function unit. It has the digestive system, the immune system, hormone levels, and even your mental state intricately linked together. During a flare-up, the imbalance magnifies issues with concentration, energy levels, skin condition, mental health, and much more – in other words, the entire body suffers. Adhering to a balanced diet, which fails to neglect any part of an individual’s well-being, is essential to achieving optimal holistic health, especially pertaining to gut health.
What is relieving to know is the fact that while at times treatment is required, combatting inflammation and promoting digestion largely depends on dietary choices. For your gut’s well-being, reconsider how you categorize food – transform it from thinking of it as “fuel” for sustenance to medicine for gut.
Here are six everyday foods that can help soothe an irritated digestive system, and why they work.
1. Bananas
Bananas are a gentle, easy-to-digest fruit that’s often recommended during digestive flare-ups. It is largely due its gentle and easy to digest properties. Soluble fiber like pectin that assists in bowel movement comes in rich quantities in bananas. Additionally, bananas are not highly acidic; hence, they can be consumed freely by heartburn and acid reflux patients.
2. Plain Yogurt with Live Cultures
When your gut’s irritated, replenishing your good bacteria is key. These probiotics can restore balance to your inflammation-marked microbiome, reducing (and supporting smoother) digestion all with the help of plain yogurt that has live and active cultures listed on the label. Just be sure to skip flavoured varieties as it is loaded with sugar, which can worsen symptoms.
3. Oatmeal
Soluble fiber-packed oatmeal effortlessly fits the bill when it comes to soothing gut comfort foods, and you really cannot get any gentler than that. Oats also happen to be incredibly mild on the digestive tract and aid in reducing excess stomach acid, and while that makes oats a smart option if you are feeling sensitive, it also makes them a go-to.
4. Ginger
This isn’t just a remedial approach your grandmother would suggest—ginger indeed works wonders on gut. It has been utilized for centuries to manage nausea, alleviate bloating, cramping, and inflammation. Whether enjoyed as ginger tea, fresh root chunks, cooking ginger, or as an ingredient in cuisine, ginger is a natural anti-inflammatory that will benefit your stomach.
5. Bone Broth
Bone broth is a wonder for the gut lining, being rich in collagen, amino acids, and minerals. Because it’s hydrating, easy to digest, and promotes sealing and healing the intestines, it’s especially useful after a stomach virus or a digestive flare-up. The additional benefits for joints and skin are a plus!
6. Papaya
An enzyme in papaya called papain assists in digestion and protein breakdown. Along with being anti-inflammatory, papaya boasts a rich vitamin C content that nourishes a distressed bowel while enhancing recovery speed. Struggling with regular bouts of indigestion? A pair of ripe papaya slices after a meal will work wonders.
A happy gut doesn’t happen overnight, but small, smart choices every day can go a long way. While these foods do not offer substitute medical care for chronic digestive disorders, they are proven to aid support the body and help alleviate discomfort.
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