Apr 18, 2024, 04:43 PM IST
Oats, rich in beta-glucan, aid in lowering cholesterol and promoting intestinal bacteria growth. Breakfast porridge and overnight oats, made with milk, are popular options.
Greek yogurt is a rich source of calcium, vitamin D, and probiotics, beneficial for gut microbiome. Avoid sugary yoghurts and enjoy it with berries, seeds, and oats for breakfast.
Apples, rich in prebiotic fiber called pectin, support gut health by transforming it into fatty acids. Enjoy them with porridge, peanut butter, or as snacks.
Ginger aids digestion, manages nausea, and calms stomach inflammation. Consume fresh ginger root in soups, stir-fries, and drinks, and drink warm ginger tea 30 minutes after eating.
Leeks, rich in inulin and polyphenols, promote a healthy gut and support beneficial gut bacteria growth, making them a great pairing with potatoes in soups or Sunday dinners.
Leafy greens are a rich prebiotic, anti-inflammatory food, and can help calm digestive tract issues like IBS and Crohn's Disease. Mix spinach with lentils and rocket for digestion support.
Berries have antioxidants that promote good gut health and reduce inflammation.
Asparagus, rich in inulin, promotes digestive health and regularity. Enjoyed roasted, grilled, boiled, steamed, or raw, asparagus is versatile and can be enjoyed with various dishes.
Omega-3 fatty acids have been shown to modulate the immune response, potentially reducing the risk of autoimmune diseases and enhancing the body's ability to fight infections.