Fibromyalgia

 

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11 Tasty Foods for Good Gut Health

When your gut is healthy, the rest will follow. Understanding what the best foods for gut health are has become an essential form of modern self-care. Take it from Emily English, a nutritionist and founder of the gut health supplement Epetõme.

“What you eat is the biggest day-to-day influence on your gut microbiome,” English says. “If you’re eating a diet rich in plants and a mix of fermented foods, you’re feeding the right bacteria. If your diet’s low in fiber and high in ultra-processed foods, you’re doing the opposite.”

 

In short, some foods are more gut-nurturing than others. These are 11 of the best foods for gut health, handpicked by experts who know how to keep their microbiome in check.

Why is gut health important?

Your gut can influence everything from how well you sleep to how frequent your bathroom breaks are. “Your gut is basically the control center for so much more than digestion,” English says. “It’s where you break down food, absorb nutrients, and it’s home to about 70% of your immune system. The trillions of bacteria living there help keep inflammation in check, support your hormones, and even influence your mood.”

An unhappy gut manifests through the usual suspects: bloating and constipation, but Rachel Gargano, chief registered dietitian at the supplement company Live it Up, says that, “additional symptoms include unintentional weight changes, mood changes, sleep disturbances, skin conditions like psoriasis, or food intolerances.” While these symptoms could have other root causes, fueling your gut with the right stuff is always a pragmatic first step.

The best food types for gut health

Building a gut-friendly diet hinges on two essentials: understanding the role of different food groups and keeping variety on your plate. In terms of said groups, English advises starting with high-fiber plant foods such as vegetables, legumes, nuts, seeds and whole grains. “They are what your gut bacteria feed on,” she says. Then start introducing “fermented foods like kefir, kimchi, sauerkraut, and live yogurt that bring in live culture that can help with diversity.”

Next in line? “Polyphenol-rich foods such as berries, olive oil, herbs and spices which your bacteria also use in a way that benefits you,” adds English. And mixing things up is key. “Different bacteria eat different things, so the more variety you give them, the more diverse your microbiome will be. I always say to aim for 30 different plant foods a week.”

Those who suffer with IBS, intolerance, or active inflammation should remember that “jumping in with big portions of high-fiber or fermented foods can backfire and make symptoms worse,” English says. “It’s better to go slowly and build up.”

Prebiotics vs probiotics: What’s the difference?

Knowing the scoop on these two will come in handy when figuring out what’s best to eat. Indeed, they both support your gut, but go about it in different ways.

Prebiotic foods, as explained by Dr. Wuraola Adeyemo, GP and founder of the UK supplement company Seazenal, “contain live beneficial microorganisms that can help maintain or restore a healthy gut microbiome.” Probiotics, in contrast, “are the types of dietary fiber or plant compounds that feed the beneficial bacteria already living in your gut.” Simply put, probiotics are the good bacteria and prebiotics are the food for the good bacteria.

Both yield their own benefits in building our gut microbiome, but Gargano emphasizes that probiotics may be harder to get from foods alone, and the benefits are much more subtle. Which is why doctors might sometimes encourage their patients to consume probiotics supplements after taking antibiotics. “We simply can’t get enough [from food] to have the impact your gut may need if it’s out of balance.”

 

Prebiotic foods, as explained by Dr. Wuraola Adeyemo, GP and founder of the UK supplement company Seazenal, “contain live beneficial microorganisms that can help maintain or restore a healthy gut microbiome.” Probiotics, in contrast, “are the types of dietary fiber or plant compounds that feed the beneficial bacteria already living in your gut.” Simply put, probiotics are the good bacteria and prebiotics are the food for the good bacteria.

Both yield their own benefits in building our gut microbiome, but Gargano emphasizes that probiotics may be harder to get from foods alone, and the benefits are much more subtle. Which is why doctors might sometimes encourage their patients to consume probiotics supplements after taking antibiotics. “We simply can’t get enough [from food] to have the impact your gut may need if it’s out of balance.”

Side note: All beans and legumes are great for your gut health—kidney beans, lentils, chickpeas, peanuts—your pick. “Not only are they high in prebiotic fiber and resistant starch, they are also rich sources of antioxidants,” Gargano says.

Bananas

“Bananas feed your gut bacteria, with the added benefit of being soothing for the digestive system and helping support regular bowel movements, especially useful if you’re prone to constipation,” says Dr. Gill, adding that the brownness affects its specific benefits. “Slightly underripe bananas have more prebiotic benefit, but ripe bananas are better tolerated for those with constipation.”

Kiwis

“Kiwi fruit is well known for its effects on constipation,” Dr. Gill says, explaining that “the fruit’s high-water holding capacity can help bulk out stool” and “improve gut mobility due to the action of the enzyme called actinidin.” What’s more, “two skin-on kiwis contain around 6g of fibre and nearly 200mg of vitamin C (up to three times the content of an orange).” Vitamin C is believed to support gut health, though there's limited research to support that claim.

Raspberries

Raspberries are the highest-fiber fruit, English says. “With around 8g per cup, [raspberries contain] mostly soluble fiber that feeds beneficial bacteria and supports healthy digestion. They’re also rich in polyphenols, which your gut turns into anti-inflammatory compounds.”

Salmon

Oily fish contain essential omega-3s, which “can reshape gut microbiome composition and function,” Dr Gill says. “What’s more, regularly eating fish is linked with a lower risk of cognitive decline via the gut-brain axis—the two-way communication between the gut and the brain.”

Chia seeds

“Chia seeds are especially high in fiber, providing around 10g per tablespoon which equates to one third of your daily fiber needs (30g a day),” Dr. Gill says. “They are also a rich source of alphalinolenic acid (ALA), an essential plant-based omega-3 and supply an abundance of polyphenols.” Given their capacity to absorb water, “the fiber part of chia seeds can hold around 15 times their weight, so it’s thought that they may have a laxative effect.”

Yogurt (with live cultures)

“Yogurt is a fermented food, meaning specific bacteria were added to produce its specific flavor and texture,” Gargano says. However, not all yogurts are made with probiotics. Her tip is to look for the phrase ‘contains live and active cultures’ on the label, and you’re golden.

Kefir

Kefir is also part of the fermented foods group which introduces “beneficial bacteria that can help restore microbial diversity in the gut.” For the best results, English suggests looking for it “in the fridge aisle, with no added sugar, and not heat-treated, so the bacteria are still alive.”

Kimchi

Although unique in the sensory department, kimchi is a wonderful addition to your gut health repertoire. Dr. Adeyemo says that, like other fermented vegetables, kimchi “contains natural probiotics which can help increase the variety of good bacteria in your gut and support healthy digestion.”

What’s the deal with gut health supplements?

It's always best to try and fuel your body with whole foods, but a well-chosen supplement can occasionally support your gut health.

“If your diet is limited, you travel a lot, you’re under stress, or you’ve had an illness that’s knocked your gut out of balance, the right supplement can help bridge the gap,” English says.

As mentioned, the difference between prebiotics and probiotics is important here. When choosing supplements, Dr. Adeyemo shares that “probiotics may help maintain microbial diversity, especially after antibiotics, illness or disrupted routines,” while prebiotics are “helpful in nourishing the good bacteria already in the gut”.

Research shows that synbiotics, which blend the two, “tend to work better than probiotics alone at supporting a balanced microbiome”.

Be sure to speak to your doctor before taking any supplements, especially if you have pre-existing troubles with your immune system.

 

 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Fatty liver: Symptoms and warning signs seen during the night

Fatty liver disease, particularly Non-Alcoholic Fatty Liver  ..

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Fatty liver disease, particularly Non-Alcoholic Fatty Liver Disease (NAFLD), is a growing health concern, affecting an estimated 30.2 % of the world’s population. Prevalence varies by region, with rates above 40 % in the Americas and Southeast Asia.

What is Non-Alcoholic Fatty Disease (NAFLD) ?

Non-alcoholic fatty liver disease (NAFLD) is a condition where excess fat builds up in the liver, not caused nu heavy alcohol consumption. It’s often linked to obesity, type 2 diabetes, and metabolic syndrome. NAFLD encompasses a spectrum of conditions, from simple fat buildup (NAFL) t more serious inflammation and scarring (NASH).

Often termed the “ silent epidemic”, NAFLD can progress to more severe conditions like cirrhosis soon, if left unchecked. While many symptoms manifest during the day, certain warning signs become more pronounced at night.

Recognising these nocturnal symptoms is crucial for early detection and management.

Sleep disturbances and insomnia

Individuals with fatty liver disease often report difficulty falling or staying asleep. The discomfort from liver inflammation or the body’s struggle to process toxins can lead to restless nights. Moreover, the liver’s ability to store and release glycogen can cause blood sugar imbalances, further disrupting sleep patterns.

Signs that all is not well with your liver

Abdominal discomfort intensifying at night

A common symptom of fatty liver disease is discomfort in the upper right abdomen. This sensation can worsen at night, making it hard to get a good night’s sleep. People may feel a sense of fullness or pressure, which can be quite concerning.

Loss of appetite during evening meals

Though not typically a symptom seen during night time, a decrease in appetite, particularly at night may signify fatty liver disease. Individuals may find they have less interest in food, especially during dinner, which could eventually lead to weight loss and nutritional problems.

Other symptoms of fatty liver that ou must be careful:

Increased brain fog and mental fatigue

As fatty liver disease progresses, the accumulation of toxins in the bloodstream can affect brain function. This may lead to symptoms like confusion, poor memory, or trouble focusing on any task, commonly referred to as “brain fog”.

Persistent fatigue and weakness

Fatigue is a hallmark of fatty liver disease. However, when the liver’s detoxification processes are compromised, individuals may experience overwhelming tiredness during the night. This isn’t just typical tiredness; it’s an overpowering fatigue that can interfere with daily life.

Swelling in the legs and feet

While swelling can occur at any time, it ay become more noticeable at night. Fluid retention due to liver dysfunction can lead to swelling in the legs and feet, causing discomfort and affecting sleep quality.

Itchy skin

Fatty liver disease can cause itchy skin, especially if liver damage affects bile flow. When bile salts build up under the skin, it can cause irritation and itching, even if there is no visible rash.

Unexplained weight loss

Unexplained weight loss can be an early indicator of fatty liver disease. The liver’s involvement in various metabolic processes, including the regulation of body weight can be disrupted, leading to unintended weight loss.

Yellowing of the skin or eyes (Jaundice)

In more advanced stages of fatty liver disease, jaundice can develop. This condition causes the skin and the whites of the eyes to turn yellow due to elevated levels of bilirubin, a waste product from red blood cells. Jaundice is a serious sign and should be checked by a doctor immediately.

While adopting a healthy lifestyle- which consists of a balanced diet, regular exercise, checking alcohol consumption and smoking, and having adequate sleep- can significantly elevated liver health, if you experienced any of the above symptoms, especially during the night, it’s essential to consult a healthcare professional/ early detection through blood tests and imaging can help manage and potentially reverse the effects of fatty liver diseases. Consult a doctor if you se such symptoms. It is important that you ensure a healthy well-being of your liver as it becomes one of the most vital organs of survival as the age increases, but also loses immunity without proper care.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs