What food is best for a gut health plan?

Overview

What is gut health prime?

Gut health affects our sleep, mood, energy level, and most importantly, the functioning of our other major organs. Chronic constipation, hyperacidity, and bloating have become epidemics. It affects our hormones, and research shows that a bad gut can lead to autoimmune disease.

Best Foods

What food is best for a gut health plan?

Make your diet more fibrous - Some of the most common gut health foods comprising soluble fibers are:

Millet - There are two types of millet, rich in dietary fiber, and soluble and insoluble. The insoluble fiber (Nuts, Beans, Vegetables, Whole-Wheat flour) in millet is called a "prebiotic," meaning it supports the good bacteria in your digestive tract.
Oats- Oats contain all three parts of the natural grain, are minimally processed, and are a good source of dietary fiber.
Legumes - Beans and legumes are excellent sources of dietary fiber, protein, B vitamins, and many other important vitamins and minerals. There is some evidence that they may help lower blood sugar, promote heart health, and maintain a healthy gut.
Seeds and Nuts - Most nuts and seeds are rich in proteins, healthy fats, and fiber.

Insoluble Fiber

Some foods to improve gut health that are rich in insoluble fibers are:

Whole Grain - If you want your stomach to function well, you must include whole grains in your daily diet. Whole grains are rich in fiber, antioxidants, and other micronutrients. Fiber from wheat is good for your gut health because it's prebiotic that helps support the good bacteria in your gut. Rice can also help prevent constipation due to Loose-Stools.
Green leafy vegetables - Leafy green vegetables such as spinach, broccoli, and kale are rich in dietary fiber, vitamins, minerals, and iron. Eating more leafy vegetables can heal your stomach and make it work better.
Fiber-Rich Food - A fiber diet can reduce reflux, ulcers, and the risk of health problems such as hemorrhoids and irritable bowel syndrome.
Prebiotics - Adding prebiotics to your diet improves digestion and bowel movements. Bananas, custard, watermelon, and grapefruit are some probiotic-rich fruits.
Probiotics - Probiotics are live bacteria that are reported to provide health benefits when consumed, often by improving or restoring the gut microbiomes. Adding a probiotic to your diet improves digestion, and promotes heart health. Yogurt, Kefir, Traditional Buttermilk, and some types of cheese.

Herbs & Spices - Turmeric is immensely effective for inflammatory bowel diseases like ulcerative colitis due to its anti-inflammatory and anti-cancer properties.

Spices like-

Black cumin - Supports digestion and decreases digestive problems including gas, bloating, and stomach pain.
Coriander - It promotes digestion and gut health.
Fennel - Fennel has been shown to aid digestion by reducing intestinal inflammation and reducing gas-producing bacteria.
Ginger - Ginger encourages efficient digestion so food does not linger as long in the gut.
Cardamom - It helps with digestion.
Garlic - These feeds the bacteria to work better and make your gut work better overall.

It not only adds flavor to your food but also increases the secretion of enzymes for better digestion. You should eat slowly and chew your food rightly so that the digestive enzymes can work on the food. To keep your body fit, you should do regular exercise in your program.

Foods to Avoid

What foods should you avoid for gut health?

A gut diet meal plan is essential for preserving digestive health and avoiding chronic diseases associated with unbalanced gut flora. Avoiding foods that can harm beneficial gut bacteria or result in unpleasant stomach symptoms like bloating, constipation, or diarrhea is crucial for maintaining a healthy gut.

Foods should be avoided-

Refined Sugar

There are reasons to reduce sugar intake. One reason is that excess sugar suppresses healthy gut bacteria, which can cause inflammation in the body.
Refined sugar is quickly digested in the first part of the small intestine, making your blood sugar and starving all your gut microbes.

Alcohol and other beverages

Regular alcohol consumption can alter the gut microbiome and encourage the growth of bad bacteria in the gut, leading to intestinal disorders.
Intestinal failure can manifest as increased intestinal permeability, which can lead to many health problems.
Also, too much coffee, soda, and chocolate increases caffeine in the body, which irritates the stomach.

Heavily processed foods

Frozen entrees, fast food, white bread, and canned vegetables are just a few unhealthy foods that can affect your gut microbiome.
These foods are not ideal for the growth of healthy bacteria, as they contain unhealthy nutrients such as sugar and nutrients and fiber.

Gut Program

21 Days Gut Reset Program (By Nature Cure)

The 21-day Ayurvedic Bowel Reset Program focuses on removing Ama (toxins) from the body, improving digestion, and improving absorption and assimilation. During these 21 days, our energies Vata, Pitta, and Kapha were balanced and our metabolism improved.

Program Benefits

Why should you join this program?

During these 21 days, you will learn some nutrition tips and will learn which foods are good for your body. You will learn about the meal’s time, cost, and combination. It's not just a meal plan, it's a lifestyle change, and trust me, at the end of the day, your stomach will feel better, your gut health will improve, and your colon will heal. Your digestive system will be active and strong.

Gut Factors

What factors affect the health of our gut?

Constant bloating issues
Gas
Acne
Acid Reflux
Fatty Liver
Foggy Brain
Hyperacidity
Irritable Bowel Syndrome (IBS)
Hormone imbalance
Chronic fatigue
Chronic constipation
Autoimmune Condition

This 21 Days program is created to reset your gut or digestive system. We will help in Cleaning & Improving your gut microbiome through the principles of the Ayurvedic Diet.

3-Week Plan

We will divide 21 days into 3 weeks

In the first week, we will focus on cleaning the body, Cleaning all the toxins which are present in our body.

In the Second week, we will focus on the healing process in which your body reduces inflammation which is present in our body.

Last week we will work on boosting metabolism because your Agni becomes very low after cleaning detox.

Diet Includes

What does 21 days Gut Reset Diet include?

One Personalized consultation and weekly review with the Nature Cure Nutrition team.
Therapeutic Meal plans as per your Ayurvedic body type.
Regular WhatsApp follow-up and support from qualified nutritionists.
Recipes and food list
Emotional and well-being support.
Pre-recorded learning videos

FAQs

1. What foods are best for a gut health plan?

Foods high in fiber, prebiotics, and probiotics—such as millets, oats, legumes, leafy vegetables, fruits, yogurt, buttermilk, nuts, and seeds—support gut health.

2. What are insoluble fiber foods for gut health?

Whole grains, leafy vegetables, nuts, seeds, legumes, and millets provide insoluble fiber that aids digestion and reduces constipation.

3. What foods should be avoided for gut health?

Refined sugar, alcohol, processed foods, excess caffeine, fast food, and sugary drinks disrupt gut bacteria, triggering bloating and acidity.

4. What is a 21-day gut reset program?

A 21-day gut reset program emphasizes detoxification, healing, and improved digestion, guided by Ayurvedic dietary principles to rebalance the gut.

5. Who should join a 21-day gut reset program?

People struggling with bloating, gas, constipation, acidity, IBS, fatigue, hormone imbalance, or sluggish digestion can benefit from a gut reset program.

6. What does a 21-day gut reset diet include?

Personalized consultations, therapeutic meal plans, weekly reviews, and recipes are included, along with food lists, emotional support, and guided learning videos.

What food is best for a gut health plan?

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Ruhi Rajput