Recognizing Common Symptoms of Gut Imbalance
Raakhi Ganerriwal
Chef/Nutritionist
Raakhi Ganerriwal is a Celebrity Chef, Nutritionist, Recipe Developer and a Menu Consultant. She has been cooking since the age of 3! she has been Top 20 @Masterchef India 4 and Top 36 @Masterchef India 7. Also Featured in ‘The Family Table’ with Chef Ranveer Brar and Actress Vaani Kapoor on Epic TV, ‘Amma Superstar’ on Zee Zest, ‘Chef VS Fridge’ Season 1 with Chef Vicky Ratnani and Gaurav Gera on Zee Cafe.
Her passion for cooking eventually led her to explore how food can help people to live a fit and conscious life. In 2021, she decided to be a student all over again doing Diploma in Dietetics, Health and Nutrition and becoming a Nutritionist.
instagram @chef.raakhi.ganerriwal
email : raakhiganerriwal@yahoo.com
Ever found yourself scanning a menu and feeling your mouth water or your stomach churn in anticipation? And do you know who’s behind the scenes making it all happen?
Now What is gut health?
What we commonly refer to as “the digestive system” is the gastrointestinal tract which includes your stomach, intestines, and colon. It processes and assimilates nutrients from food that sustain your body’s functions and eliminates waste. The method of absorption starts within the mouth. Here, your teeth and chemicals produced by the body (enzymes) begin to break down food. Muscular contractions aid in propelling food into the esophagus and onward to the stomach. Chemicals secreted by cells in the stomach commence the primary work of digestion. While some nutrients and fluids are absorbed through the lining of the stomach, the majority are absorbed in the small intestine. Muscles in the wall of the gastrointestinal tract blend your food with the enzymes produced by the body. They also propel food along towards the terminus of the gastrointestinal tract. Food that cannot be digested, waste substances, bacteria, and undigested food particles are all expelled as feces.
Our gastrointestinal tract is the habitat for trillions of microorganisms collectively known as gut microbiota, encompassing bacteria, fungi, and viruses residing in the digestive system, aiding in the breakdown of food into nutrients essential for bodily functions. These microbiota, comprising both beneficial and detrimental species, play crucial roles in regulating the immune and central nervous systems, facilitating food digestion, synthesizing key nutrients, and shielding against toxins and pathogens. To uphold optimal gut health, it is imperative to maintain a harmonious balance of microbiota, a state referred to as homeostasis. Disruption of this balance, known as dysbiosis, can manifest in physical symptoms such as gas, bloating, irritable bowel syndrome, heartburn, and fluctuations in weight. An imbalance between healthy and unhealthy microbiota may contribute to weight fluctuations, but probiotics hold potential in restoring gut health and aiding in weight management.
Having an expansive assortment of microbes within the intestine may offer assistance to decrease the hazard of conditions like:
l diabetes
l inflammatory bowel disease (IBD)
l psoriatic arthritis .
There are links between gut health and: mental health disorders
l autoimmune diseases
l endocrine conditions
l gastrointestinal disorders
l cardiovascular disease
l cancer
Greater diversity among gut bacteria could potentially be linked to better overall mental and physical wellness.
How to Know Your Gut Is Unhealthy?
The presentation of gut imbalance symptoms can vary depending on individual bio-individuality and lifestyle factors.
Here are some signs that indicate your gut isn’t healthy:
l Bloating
l Constipation
l Indigestion
l Diarrhea
l Frequent upset stomach
l Fatigue
l Mood disorders
l Skin irritations
l Malabsorption
l Autoimmune conditions
l Constant fatigue
l Poor sleep quality
How do you improve gut health?
Enhancing your gut health is simpler than you might anticipate; it merely requires adopting a healthy lifestyle and making minor dietary adjustments. Here are some tips on how to enhance your gut health:
l Fiber-Rich Diet: Eat more whole grains, fruits, and vegetables such as legumes, beans, peas, oats, bananas, asparagus, artichokes, leeks. Fiber supports healthy gut flora.
l Probiotics: Incorporating high-quality probiotics into a gut-supporting diet can be highly beneficial. With billions of bacteria residing in the gut, both beneficial and harmful, probiotics aid in boosting the population of beneficial gut bacteria. It’s crucial to consider dairy-free probiotic options for individuals with dairy intolerance, as food intolerances can compromise the integrity of the gut lining. Include fermented vegetables, kefir, kimchi, unsweetened yogurt, and fermented beverages in your diet.
l Eat anti-inflammatory foods such as turmeric, ginger, green leafy veggies, and fresh fruits.
l Consume omega-3-rich foods, such as chia seeds, flax seeds, walnuts, coconut oil, and olive oil.
l Consume healthy fats, which include grass-fed butter, ghee, extra virgin olive oil, cold pressed coconut oil, cold pressed avocado oil, avocados, and chia seeds.
l Consume prebiotic-rich foods, such as artichokes, garlic, leeks, asparagus, bananas, barley, oats, apples, flax seeds, seaweed, and apple cider vinegar.
l Hydration: Drink 7-8 glasses of water to have a solid intestine and remain hydrated. Water makes a difference to flush poisons and supports a sound gut.
l Less sugar and processed food: Sugar may encourage bad microbes, so cut back on refined snacks and desserts.
l Over-see Stress: Yoga, meditation or profound breathing successfully decreases stress.
l Good Sleep: You must have a good sleep of 7 to 8 hours daily.
l WorkOut: Workout makes a difference to progress intestine wellbeing and digestion .
l Constrain antibiotics : Use antibiotics only when vital to ensure great bacteria.
l Eat different foods to support gut health.
l Slow Eating: Always chew food slowly and correctly. It is advisable to chew your bite 21 times and then swallow it.
Gut-Healthy Ginger Turmeric Tea:
Indulge in this warm tea at any moment, though we suggest ginger turmeric tea as a post-dinner digestive, or whenever experiencing gut health concerns. Fresh ginger aids in promoting digestion and can alleviate nausea. Turmeric, known for its anti-inflammatory properties, can soothe your gut. Incorporating pepper enhances the absorption of turmeric by your body, while a dash of cinnamon in this concoction aids in reducing gas and bloating.
Ingredients (Serves 2)
l 2.5 cups water
l 1 lemon, sliced
l 1 inch piece of ginger, peeled and chopped
l 1 inch piece of fresh turmeric, peeled and chopped
l 1/8 tsp black pepper
l 1 tsp cinnamon
l Cinnamon sticks, for garnish (optional)
Directions
l Add all ingredients to a pot and bring to a boil. Reduce heat and simmer for 10 minutes.
l Remove from the heat and allow the tea to cool slightly before pouring into a mug.
l Add a cinnamon stick for garnish, sip, and enjoy!
In the words of the great Greek physician Hippocrates, “All disease begins in the gut.”
Start taking care of your gut. This will help with your intuition!
