Reduce waistline by taking care of your GUT
Our gut is one of the key players for a healthy body, yet we know very little about how it works. It is one of the most complex, important, and even miraculous part of our anatomy.
Your gut bacteria has a great influence on your metabolism and how fast your body converts energy from food. Many studies have shown, what you eat has a great influence on your gut micro biome which in turn affects your immunity, helps your body to remove toxins and helps in losing weight.
What we already know about our gut flora i n keeping healthy :
- That we must rule any food allergies and keep away any food that causes any irritation.
- Add whole vegetables and whole fruits in your diet.
- Have a fiber rich diet.
- Include pre – biotics and pro -biotics in your diet.
Here is what you don’t know
Increase the amount of Glutamine in your diet: Glutamine is an amino acid that helps in building internal lining of gut. The cells that make up our gut lining uses glutamine that helps in improving dysbiosis. Even 10 grams of glutamine in a day can help improve your gut health. Foods that you can include are: Beans, Beets, Spinach, Tofu, Cabbage and Peas. For non-veg sources include chicken, fish.
Resistant starch is a carbohydrate that resists digestion in the small intestine and ferments in the large intestine. Since resistant starch is digested in large intestine, it acts as pre biotic and helps in the growth of good bacteria. There are other benefits of resistant starch such as giving you feeling of fullness, helps in reducing constipation, and reduces gastric issue.
There are many types of resistant starch, some foods have them in natural form like green banana and plantains, white beans and whole grains like Oats & barley .Other type of resistant starch is made in the cooking and cooling process like cooked and cooled rice and potatoes. Try cooking them one day before and cool it overnight before using them. You can reheat them, as reheating does not reduce resistant starch.Overnight soaked oats is another way of adding resistant starch in your diet.
Omega 3 Fats:
Various studies have shown a beneficial interplay between gut micro biome and and omega 3 fatty acids. Studies have shown that omega 3 can help in reversing dysbiosis by helping in growth of good bacteria like Lactobacillus, Bifidobacterium. Also omega-3 fatty acid helps in reducing inflammation and oxidative stress along gut lining. Foods that are rich in Omega 3 are fish (Salmon) or fish oil. For vegetarians sources you can include ground or milled flax seeds, flax seed oil, chia seeds, walnuts, Tofu.
Zinc is essential for the growth and metabolism of cells. With Zinc supplementation get Zinc Carnosine, it has protective mechanism and improves mucosal integrity in small intestine. It has shown in studies that it helps in improving healthy bacteria in your gut. For Zinc you can include foods like Seeds and nuts specifically cashews, Chickpea, Watermelon seeds, Dark chocolate. For non vegetarian foods include shellfish, fish, oysters in your diet.
Try these tips to keep your gut healthy and weight in check.