Here's how better gut health can help you to shed extra kilos- Probiotics
If you have poor gut health then chances of slower weight loss are higher. As per several researches, digestive health does not only improve our overall health but also is one of the weight loss secrets. For the unversed, there are hundreds of strains of gut bacteria, some are bad while some are good. The healthy ones will help you to digest food, protect against pathogens, provide enzymes and hormones, manage your metabolism and improve the immune system among others. But all this can happen if your microbiome is balanced. Otherwise, you will have digestive issues, lethargy, low mood, poor immunity and weight gain among others.
We asked a Nutritionist to share more information on how gut health and weight loss go hand in hand. She said, "Gut health or intestinal health is very important for weight loss. Healthier the gut which means greater the number of good bacteria in your intestine, the better is your digestion and reaction to healthy food thus a faster and healthier weight loss." When asked how can we boost our gut health to which she said, "By including food that is rich in good bacteria in your diet, for instance, yogurt, sourdough or khameera atta, fermented food like kombucha and kanji, ginger, and garlic that Indian food is rich in, almonds as a nut is great for good bacteria and bananas in fruits."
Probiotic-rich foods for gut health
Health enthusiasts will be aware of how probiotic-rich foods and supplements can help to improve gut health. Pavleen said, "Probiotics like yogurt and kimchi have a high amount of good bacteria that go into our intestine and aids in digestion. This change in gut microbe is associated with a decrease in fat mass in the body and thus helps in weight loss. But depending on probiotics is not enough to lose weight, they aid in weight loss and so they should be a good part of your weight loss diet."
Manage stress, cut down on sugar and include physical activity
As per studies, stress is one of the major factors which reduces the number of gut microbes. That's why stress management is very important. Studies have also proved athletes have a greater variety of gut bacteria than inactive people. So, make sure you include in some form of physical activity daily. Excess sugar suppresses good bacteria and allows unhealthy microbes to multiple. So, avoid foods that are high in sugar, salt, saturated fats, trans fats, additives and preservatives.
5 food items that are the best sources of probiotics
Probiotics are live microorganisms and mostly they are found in fermented foods or supplements. The same has several health benefits and that's why health experts advise consuming foods that are sources of probiotics. Right from aiding in digestion to reducing depression to improving heart and other organ's health, there are several benefits of the same. Today we are talking about probiotic-rich foods that one should include in their diet. Read on to know more.1. Yogurt and buttermilk
Yogurt is one of the best sources of probiotics. If you are suffering from irritable bowel syndrome then the same will help to alleviate the signs of IBS. The best part is that yogurt and buttermilk is that they may be suitable for those who have lactose intolerance. Some types of cheese such as gouda, mozzarella, cheddar and cottage cheese are also packed with probiotics.
2. Kefir
Have you heard about this fermented probiotic milk drink? For the unversed, this healthy drink is made from kefir grains and cow's or goat's milk. Right from protecting the body from infections to enhancing the digestive system, Kefir also provides umpteen number of health benefits.
3. Kimchi
If you are aware of Korean cuisine, then you must be knowing about this fermented and spicy Korean side dish. The main ingredient of Kimchi is cabbage. The dish has lactic acid bacteria Lactobacillus kimchi, as well as other lactic acid bacteria which helps to boost our health. Aside from probiotics, Kimchi is also a good source of vitamin K, riboflavin (vitamin B2) and iron.
4. Pickles
Are you a pickle person? Then there is good news for you as it is one of the good sources of probiotics. However, one should keep in mind the high sodium content of pickles as well.
5. Kombucha
Kombucha is also one of the popular and healthy drinks out there. For the unversed, it is a fermented black or green tea drink.
The same is fermented by a friendly colony of bacteria and yeast.
What are the benefits of probiotics?
Aids in improving digestive health
It can help to treat and prevent Diarrhea
It can also improve some mental health conditions
It can also improve the heart's health
It can also reduce the side effects of taking antibiotics
It also helps to improve the blood sugar levels
It may reduce the belly fat as well.
Many people get confused between probiotics and prebiotics. For the unversed, probiotics are healthy bacteria that our body needs and our available in certain foods and supplements, while prebiotics is food for these bacteria. Speaking of the prebiotic based foods, legumes, beans, oats, bananas, berries, asparagus, dandelion greens, garlic, leeks, and onions.