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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Do you also feel sluggish, bloated, or your skin is breaking out? All these signals that your gut could be stressed out. A healthy gut leads to stronger immunity, better mood, clearer skin, and faster metabolism. Let's decode the real culprits!
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These are the staple breakfast options; when we are running out of time or in a hurry, we often grab them for breakfast. Be conscious of the cereals, as most of them are filled with sugar and have zero real fibre, which can lead to sugar cravings, bloating, and poor digestion.
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These are a go-to option for a snack, mid-meal, or to quench thirst in this hot weather. They look nutritious but are a gut misfire. They are often labelled "no added sugar," but they contain fruit concentrates and preservatives.
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Products often labelled as zero-calorie don't mean they are guilt-free. Artificial sweeteners can disrupt gut microbiota diversity, alter glucose response, and cause insulin resistance.
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Foods that are crispy outside are mostly chaos inside. They are often high in trans fats that trigger inflammation in the gut, have low or zero fibre content that slows digestion and may hamper digestive health over a longer period.
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Is it often used in white bread, cakes, and pizza bases? But our gut says no. As it lacks fibre, which is essential for bowel movement, it can also spike insulin and lead to an inflamed gut. Opt for whole grain, buckwheat, jowar, or ragi.
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If you are intolerant to dairy and its products, it can cause digestive disturbances. Many of us are unknowingly lactose intolerant and ignore common symptoms like gas, bloating, acne, and fatigue.
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Coldrinks are a go-to beverage for many of us, but our gut does not love it. They contain carbon dioxide that traps air, which leads to bloating and discomfort. Being high in sugar, they can increase bad bacteria in the gut.
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They often require minimal effort but can cause significant damage. They are loaded with preservatives, colourants and artificial thickeners that increase inflammation and disrupt the gut-brain axis.
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What we eat daily shapes our gut health. So limit the intake of sugary cereals, packaged juices, artificial sweeteners, fried food, refined flour, dairy (if you are intolerant), fizzy drinks and packaged snacks. Always choose clean, whole, fibre-rich foods that nourish your inner ecosystem.
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